Many people face the same issue with building muscular chest muscles as others do with building up their legs. The main reason for the difficulty has more to do with body type and shape, than it does with how the exercises are being performed. Some can build arms easy, some legs, and others their back. Having said that, just because your chest muscles do not grow quickly 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. Don't forget to stay patient and keep looking towards your targets, they will come!
Barbell Chest Press - Flat
The Bench Press is the most widely used chest building exercise, having been around for years. 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 in the course of your training you will have some heavy lifting days, but that is because your body needs a change from time to time in order to grow.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lie beneath the bar to where it is at mid chest level. 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 can cause injury to the hand and arm. Its a good idea to ensure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
Place your body to where your chest is pushed out and your back and shoulder blades are squeezed back. Imagine 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. At this stage the bar should be in line with the middle 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 going to do the effort.
Flat Bench Dumbbell Press
To make sure you hit the chest from different angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. 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. Take a deep breath in to prepare for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Make sure your body is in correct form and bring the weights down to where elbows just pass your body. 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!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. Gently lower the dumbells, keeping control of their motion. 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 is moving the chest muscles in a different way just like the dumbbell press.
These three exercises by themselves are going to develop that barrel chest you want. Incline and decline are great to supplement into your training 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. Decline helps the chest but then also is a better triceps builder. Some study has even shown that decline press might not even be required if you are already exercising with the incline press.
Barbell Chest Press - Flat
The Bench Press is the most widely used chest building exercise, having been around for years. 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 in the course of your training you will have some heavy lifting days, but that is because your body needs a change from time to time in order to grow.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lie beneath the bar to where it is at mid chest level. 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 can cause injury to the hand and arm. Its a good idea to ensure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
Place your body to where your chest is pushed out and your back and shoulder blades are squeezed back. Imagine 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. At this stage the bar should be in line with the middle 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 going to do the effort.
Flat Bench Dumbbell Press
To make sure you hit the chest from different angles, I recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. 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. Take a deep breath in to prepare for the lift. Lay back while simultaneously pressing the dumbbells out while blowing out. Make sure your body is in correct form and bring the weights down to where elbows just pass your body. 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!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. Gently lower the dumbells, keeping control of their motion. 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 is moving the chest muscles in a different way just like the dumbbell press.
These three exercises by themselves are going to develop that barrel chest you want. Incline and decline are great to supplement into your training 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. Decline helps the chest but then also is a better triceps builder. Some study has even shown that decline press might not even be required if you are already exercising with the incline press.
About the Author:
The writer of this post enjoys creating exercise programs for men and women who are wanting to make a change in their life. Hopefully you have gained something in this article.
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