A lot of people face the same issue with building muscular chest muscles as others do with building up their legs. The reason is not necessarily because the exercises are being performed incorrectly, but mainly because every person has a different body shape. Some of us can naturally build certain muscles bigger and quicker than other folks. However, just because your chest muscles do not develop rapidly does not mean that it is not possible. The following are 3 exercises which are easy to perform and isolate your chest for the best results. Patience and hard work towards attaining your goals will ensure the benefits that you want!
Barbell Chest Press - Flat
The flat bench press has been used for many years as the primary chest building exercise. You do not even have to do heavy weights with the bench press to achieve your muscle gains. 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 something different from time to time in order to grow.
Its beneficial to use proper form before using heavy weights with the bench press. To begin with, lay down in a position so that the bar will come down and 'touch' you at the mid-chest point. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you might cause injury to the hands and forearm. If the bar is on your hands and fingers instead of the 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. A good training technique to practice this is by putting a broom stick on your spinal column while standing and then pinch back to hold it in place. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. At this point the bar needs to be in line with the middle section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Once the weight is back up clench your pectorals and make them flex. This way you be sure that your chest muscle are performing the effort.
Dumbell Press - Flat
To make sure you hit the chest from various angles, I recommend the dumbbell press as well as the barbell press. As far as body positioning everything will be the same as the barbell chest press. How you get into position is the only difference. Pick up the dumbbells and step over to your bench. Sit down onto the bench, placing the dumbbells on top of your thighs. Take a deep breath in to prepare for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you press upwards 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 will place more stress on your chest muscle, creating more growth!
Pec Flyes
When doing the chest fly your body is going to be in the same position as any chest exercise. Raise the dumbbells up and then bend your elbows slightly. As you go downward keep total control since this exercise can easily stress your chest muscles and tear them. Use less weight if you are having any control issues. From here, raise the dumbells and bring them together in front of you, with your palms facing each other. Elbows should still be bent. This exercise hits the chest muscles coming from a varied angle once again.
These three exercises alone will certainly build that barrel chest you want. You can vary your workout by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. Decline helps the chest but then also is a better triceps builder. You should probably include one or the other, however its not essential for both.
Barbell Chest Press - Flat
The flat bench press has been used for many years as the primary chest building exercise. You do not even have to do heavy weights with the bench press to achieve your muscle gains. 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 something different from time to time in order to grow.
Its beneficial to use proper form before using heavy weights with the bench press. To begin with, lay down in a position so that the bar will come down and 'touch' you at the mid-chest point. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you might cause injury to the hands and forearm. If the bar is on your hands and fingers instead of the 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. A good training technique to practice this is by putting a broom stick on your spinal column while standing and then pinch back to hold it in place. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. At this point the bar needs to be in line with the middle section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Once the weight is back up clench your pectorals and make them flex. This way you be sure that your chest muscle are performing the effort.
Dumbell Press - Flat
To make sure you hit the chest from various angles, I recommend the dumbbell press as well as the barbell press. As far as body positioning everything will be the same as the barbell chest press. How you get into position is the only difference. Pick up the dumbbells and step over to your bench. Sit down onto the bench, placing the dumbbells on top of your thighs. Take a deep breath in to prepare for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you press upwards 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 will place more stress on your chest muscle, creating more growth!
Pec Flyes
When doing the chest fly your body is going to be in the same position as any chest exercise. Raise the dumbbells up and then bend your elbows slightly. As you go downward keep total control since this exercise can easily stress your chest muscles and tear them. Use less weight if you are having any control issues. From here, raise the dumbells and bring them together in front of you, with your palms facing each other. Elbows should still be bent. This exercise hits the chest muscles coming from a varied angle once again.
These three exercises alone will certainly build that barrel chest you want. You can vary your workout by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. Decline helps the chest but then also is a better triceps builder. You should probably include one or the other, however its not essential for both.
About the Author:
This report has been written by the team at best-personaltrainermelbourne.com.au. Visit for more training advice.
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