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There are several exercises that you can attempt to do that will help you build up your chest muscles. Honing the chest muscles is an excellent way to exude your physique, to help perform day-to-day activities, or to simply stay fit and healthy. If you’re looking for the best ways to build muscle mass for your chest, here are four exercises for you to try:
Barbell Bench Press
A lot of power can be generated through barbell lifts hence your bench press can help you lift the most weight among all the chest exercises that you can try. Lifting with a barbell can be easier to control than performing presses with two heavy dumbbells, which make this routine easier to do. You can try bench presses with your standard bench press or your Smith Cage Machine.
Barbell presses on a flat bench are good to start your chest exercises. To target the most chest muscles, consider varying your grip per set.
Low-Incline Barbell Bench Press
There are benches that you can adjust the incline at a lower angle which can help you target your upper pectoral muscles without adding stress on your deltoids. You can also perform low-incline presses with the bench on your Smith Machine.
If you’re trying to focus on your upper chest muscles, bringing your grip closer together while performing low-incline barbell presses. While barbell press on a flat bench is how most chest exercises begin, you can alternate with low-incline bench presses every now and then.
Flat Bench Dumbbell Press
Each side of your body must work independently which would require using more stabilizer muscles because dumbbells are harder to control than a single barbell. The benefit of performing dumbbell presses is that your body can perform a longer range of motion in both the bottom and top movements. Dumbbell presses are a good alternative to barbell bench presses.
Incline Dumbbell Press
Aside from doing incline barbell presses with your bench, you can also perform incline dumbbell presses. You can change the angles per set so you can target different
muscles. You can try rotating the dumbbells on your set from palms-forward to a palms-inward position. These changes can help you target your pectoralis major muscle.