Best Chest Exercises For Shaping Your Pecs
The chest has long been identified as a symbol of strength and power among men.
Perhaps it is because the dominant gorilla in the tribe is seen as the one who mightily pounds his fists on his chest as a show of superiority.
Or maybe it is because you just can’t ignore a well- sculpted chest.
Regardless of what you wear, a pair of perfectly cut pecs will always present themselves.
Think of Chris Evans, Henry Cavill and Chris Hemsworth. Not even a black tie affair can hide the fact that they sport chests that can stop a speeding bullet.
This is why Mondays in the gym is popularly referred to as “Chest Day”. The men want to get the week started on a good note by pounding on their chests like a silver back gorilla.
If you want a chest that combines size and shape with strength worthy of the god of thunder, you only need 3 exercises to get it done.
1. Bench Press
The Bench Press adds size to your upper body the same way the Squat does for your lower body. It is a compound exercise that builds the chest, shoulders, lat muscles and triceps. Performed correctly, the Bench Press will allow you to lift the most weight for your upper body. Remember to pin your shoulders to the bench before starting the exercise. By bracing your shoulders to the bench, you minimise the amount of compression forces on your rotator cuff.
Recommended Volume: 5 sets x 5 reps
2. Incline Dumbbell Press
Incline Dumbbell Press is a great exercise for developing the upper area of your chest. Using dumbbells allows you to get a better stretch at the bottom of the exercise and a freer range of motion up to lockout at the top. Dumbbells require balance which utilises more muscle fibres and thus lead to better overall development of your chest. If you want to hit the outer part of your upper chest, adjust your incline dumbbell press to the angle your wrists so that the pinky is higher than the thumb.
Recommended Volume: 4 sets x 10 reps
3. Dumbbell Flys
Dumbbell Flys is the perfect exercise to finish off your chest workout. By the time you get to Dumbbell Flys, you chest would be so tired you would only need light weights. When doing this exercise, maintain a slight bend on your elbows. Focus on getting a good, controlled stretch at the bottom and a strong contraction at the top. Dumbbell Flys are the best exercise to get nutrient- rich blood flowing into your chest.
Recommended Volume: 3 sets x 20 reps
Before starting out your workout, make sure your chest, shoulders, triceps and lower back are properly warmed up.
Perform dynamic stretching exercises such as external and internal shoulder rotations, light dumbbell flys, back extensions and an easy set of push ups.
After you have racked the last dumbbell, do static stretches for your chest and shoulder muscles immediately.
It is important to keep your chest, shoulders and triceps flexible and stable to minimise the risk of injury.
