Just like legs, building a large chest can be difficult for some people. The primary reason for the difficulty has more to do with body type and structure, than it does with how the exercises are being performed. Some of us can naturally build certain muscles bigger and quicker than other folks. If you have a slow to develop chest, all is not lost. The following are 3 exercises which are easy to perform and isolate your chest for the best results. Patience and hard work towards achieving your goals will guarantee the benefits that you want!
Flat Bench Barbell Chest Press
The Bench Press is the most widely used chest building exercise, having been around for years. One of the benefits associated with the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. Of course throughout your training you will have some heavy lifting days, but that is because your body needs a change from time to time to be able to grow.
Get your form down properly first before adding weight on. To begin with, lay down in a position so that the bar will come down and 'touch' you at the mid-chest point. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. If your wrists aren't locked you might cause injury to the hand and arm. If the bar is on your hands and fingers as opposed to your palm then it can cause the previous listed injuries, plus slip off and drop the bar on you. Again to prevent injury, make sure your thumb is not on the same side as your fingers, and it is actually wrapped around the bar. Wrap the thumb around the bar and be safe!
To get the method right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. Envision holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. The bar should be dividing the mid section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Flex your pecs as you are raising the bar to the top. This increases the blood circulation to them and stimulates growth.
Dumbell Press - Flat
The dumbbell press is an excellent way to isolate your chest muscles, and with a simple little trick you can increase the gains from performing this exercise. As far as body positioning everything will be the same as the barbell chest press. The only difference is getting into position. Pick up the dumbbells and step over to your bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to transfer into position. As you lay back onto the bench, push the dumbbells upwards and breath out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you press up you will do something different than you normally see. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This is moving your muscles and working them better than usual.
Pec Flyes
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. As you go down keep complete control as this exercise can easily stress your chest muscles and pull them. It's ok to keep light weights to start with. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles from a varied angle yet again.
These three exercises by themselves will certainly build that barrel chest you want. Incline and decline are great to supplement into your exercise routine for your chest. The reason why they are not listed as the top is because they do not put a lot of isolation on the chest as the others. If the bench is in incline, more focus goes to your upper chest. In decline, your triceps receive more focus. You should probably incorporate one or the other, but its not necessary for both.
Flat Bench Barbell Chest Press
The Bench Press is the most widely used chest building exercise, having been around for years. One of the benefits associated with the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. Of course throughout your training you will have some heavy lifting days, but that is because your body needs a change from time to time to be able to grow.
Get your form down properly first before adding weight on. To begin with, lay down in a position so that the bar will come down and 'touch' you at the mid-chest point. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. If your wrists aren't locked you might cause injury to the hand and arm. If the bar is on your hands and fingers as opposed to your palm then it can cause the previous listed injuries, plus slip off and drop the bar on you. Again to prevent injury, make sure your thumb is not on the same side as your fingers, and it is actually wrapped around the bar. Wrap the thumb around the bar and be safe!
To get the method right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. Envision holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. The bar should be dividing the mid section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Flex your pecs as you are raising the bar to the top. This increases the blood circulation to them and stimulates growth.
Dumbell Press - Flat
The dumbbell press is an excellent way to isolate your chest muscles, and with a simple little trick you can increase the gains from performing this exercise. As far as body positioning everything will be the same as the barbell chest press. The only difference is getting into position. Pick up the dumbbells and step over to your bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to transfer into position. As you lay back onto the bench, push the dumbbells upwards and breath out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you press up you will do something different than you normally see. Once you press the dumbbells angle them with your wrist to where the inside portion raises up. This is moving your muscles and working them better than usual.
Pec Flyes
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. As you go down keep complete control as this exercise can easily stress your chest muscles and pull them. It's ok to keep light weights to start with. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles from a varied angle yet again.
These three exercises by themselves will certainly build that barrel chest you want. Incline and decline are great to supplement into your exercise routine for your chest. The reason why they are not listed as the top is because they do not put a lot of isolation on the chest as the others. If the bench is in incline, more focus goes to your upper chest. In decline, your triceps receive more focus. You should probably incorporate one or the other, but its not necessary for both.
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