Three Exercises For the Best Chest Workout

It seems that every bodybuilder has a favorite best chest workout routine for building up the chest muscles. The fact is that the chest muscles are made of the same type of fibers that all other muscles in the body are made from, and they respond to the same basic exercises that other muscle groups respond to - heavy compound exercises using free weights. The exercises that I use, and recommend for all of my clients are the Incline Barbell Bench Press, the Flat Bench Press, and the Cable Flies described below.

Exercise #1: The Incline Barbell Bench Press 

For working the upper pectorals, the best chest workout is found in the compound movement of the incline barbell bench press. For building muscle mass, the repetitions should be maintained in the eight to ten range, but should always be paced to stop before you reach the point where you can no longer lift the bar. The incline can vary between ten to forty degrees. If you try more than forty degrees, you'll find that it's your shoulders that are doing all of the work. It's the pecs that you're after.

Trainers advise that you perform this exercise as the first one in your workout if only to prevent you overdoing it with the following exercise on the flat bench. The flat bench works on the lower pecs, and sort of bypasses the upper pecs. Doing the incline exercise first guarantees that the upper pecs get the attention that they deserve. It's the upper pecs that define that aesthetically pleasing look of a well developed chest.




I recommend the use of a barbell instead of dumbbells because the motion is more stable and enables you to focus upon lifting with your chest. Also, as you increase the amount of weight that you lift, you'll have better control with the barbell.

You should perform three sets of from eight to ten repetitions each.

Exercise #2: Flat Bench Press 

The flat bench press is probably the best chest workout for mass development, and the most recognized exercise in the world. Every movie scene that takes place in a gym focuses upon someone doing a bench press. Its popularity, however, in no way diminished its importance to the development of the chest muscles. Make sure that you lift with intensity, and that you maintain good form while you're lifting. Form is very important - important enough for you to spend extra time to research this exercise thoroughly to make sure that you are doing it in a manner that is most effective.

You should perform three sets of from eight to ten repetitions each.

Exercise #3: Cable Flies 

The best chest workout exercises would be woefully incomplete without cable flies to round them out. These exercises isolate the chest and cause a deep burn and stretch. If you're wondering why cable flies and not dumbbell flies, it's because it is more difficult to drop the heavy dumbbells when lying flat than it is to release the cables while you're standing up. Cables also have the advantage of working and stressing your chest continuously throughout the entire range of motion of the exercise.

You should perform two sets of from ten to twelve repetitions each.

The three exercises described above, are the best chest workout exercises you can perform. When done in concert in a single workout, they can do a lot for developing a massive sculpted chest, which is why you do these exercises in the first place.

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