I want you to forget everything you know about chest training.
To get monster pecs, you only need three exercises—a flat press, an incline press, and a fly variation. The specific exercises have some wiggle room, but three stand out above the rest.
This article covers my favorite chest exercises: the flat barbell bench press, incline dumbbell press, and cable crossover. If you
think you can't get jacked with only three chest exercises, this article is for you. Too much exercise variation has likely been holding you back. Progressing on these three movements is the key to growth.
So, if you are ready to change how you train your chest, let's dive in.
Chest Anatomy 101
Before we get into the exercises, we need to discuss chest anatomy. This is important because simply changing the angle or grip of a
movement can impact chest development.
The pectorals (pecs), comprised mainly of the pec major and minor, are the primary chest muscles. The larger of the two, the pec major, controls the upper arm's internal rotation, flexion, and adduction. It has two heads: the sternocostal head, which starts at the breastbone and upper ribs, and the clavicular head, which begins at the collarbone.
Research shows the best way to target the sternocostal head is to use a
flat press, and the best way to target the clavicular head is with an incline press [1,2]. This point is critical because it shows you must incorporate multiple pressing angles to maximize chest development. I love the bench press, but only flat benching is a common mistake people make. To build a full chest, you must also incorporate something for the upper pecs.
Beneath the pectoralis major is the smaller, triangular-shaped pectoralis minor. It enters the scapula after
emerging from the third, fourth, and fifth ribs. The pectoralis minor is crucial in shoulder depression and essential for bench press strength and stabilization of the shoulder blade. That said, we can avoid paying attention to it for bigger pecs.
The Decline Bench Press Is a Waste of Time
Do we need to include a decline press, too? The short answer is no. For a brief period, the decline bench got a lot of love. Much of it stemmed from a 1997 EMG study
that showed the decline bench press caused more muscle activation for the sternocostal head and the same muscle activation in the clavicular head as an incline bench press [3]. Based on that, the decline bench press is the perfect chest exercise. Not so fast.
A complete dissection of EMG studies is beyond the scope of the article, but their application is limited. More importantly, research does not consistently show equal muscle activation in the upper chest between the
decline and incline bench press—quite the opposite, as most research shows what bodybuilders have known for decades. The incline press is the best option for the upper pecs [4].
So, what's the deal? The decline bench is fine for targeting the sternocostal head of the pecs. The problem is that it is the flat bench press. And when comparing the decline to a flat bench press, the flat bench wins.
For one, most gyms don't even have a decline bench press. You
can't do it if they don't have it. In gyms with one, the bench has your feet elevated or strapped in to prevent you from sliding down the bench. It isn't easy to be stable with your feet off the ground. Stability is critical because it allows you to handle more weight and overload the muscle more effectively. Speaking of more weight, lifting heavier is one reason people like the decline press. However, while it is true you can lift more weight on a decline, it's due to a reduced range of motion
(ROM). Research consistently shows training with a full ROM is best for muscle growth [5].
The Only 3 Exercises You Need
1: The Flat Barbell Bench Press
As popular as the barbell bench press, it's clouded in controversy in the bodybuilding community. Some say it's the best chest builder, while others claim it's just an injury waiting to happen.
Early in my training career, I listened to the latter crowd.
Instead of barbell benching, my chest training was all dumbbells, cables, and machines. These implements are great, but they shouldn't replace the barbell. Ironically, my chest didn't begin growing until I started powerlifting. My chest exploded as soon as I threw away all of the bodybuilding dogma and focused on benching.
Now, it wasn't just the bench press. It's how I attacked it. Here is a bench press tip you don't hear a lot of bodybuilders provide – go heavy for low reps.
Yes, use the barbell bench press the way the big boys do. Research shows that you can build muscle even with low reps, so don't be afraid to put some weight on the bar [6]. I want you to bully the weights and focus on hitting new personal records in the 3-6 rep range.
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