Best Chest Exercises for Extreme Muscle Gain

Best Chest Exercises for Extreme Muscle Gain

Jul 31, 2024 mindpump

If your goal is to pack slabs of muscle onto your chest, then proper programming and adherence is required. The only way to grow a big chest is through variations of exercises that will stimulate the chest in a variety of angles, while also playing around with rep ranges and progressively overloading the weight over time. In the end, there is no beating time. It takes time to put on muscle. Here are some exercises that will help optimize your time in the gym.

Bench Press

This is the main compound exercise for the chest. This exercise allows you to progressively overload the chest in a way no isolation exercise can. It should be a staple in your routine and the first movement you include if you have not already. It will effectively target the mid to lower part of the chest.

Incline Press

The incline press is actually my favorite compound movement to do for the chest. Research is now showing it not only stimulates the chest possibly as good as a flat bench, but you are also including the upper fibers, which the regular bench cannot stimulate as well. Most individuals may actually find it is easier to achieve a proper elbow position and target the chest better, as well.

Push-Ups

While this exercise may seem rudimentary at first, it is actually an effective exercise. You’d be surprised how many people can’t do quality push-ups. Usually, their arms are out at 90 degrees and they are putting all the tension on their shoulders. When performed right, especially for someone who may not be strong enough for the barbell, this is a great beginner option to introduce yourself to proper technique. Because there is no load you can focus on mastering your bodyweight and form first.

Chest Flyes

As you progress in your lifting career, you will find you need more volume than normal to elicit a small amount of growth. This is where isolation exercises come in. They allow you to add more sets and volume, without the same stress on the nervous system and joints. Flyes are a great way to not only get more volume, but also get a better stretch on the chest. Research is now showing stretch mediated hypertrophy is outperforming full range of motion movements in terms of muscle growth. When done correctly, the chest flye will allow you to get a deep stretch in a way the barbell cannot.

Tempo

Another thing to consider is changing up the tempo. This can mean focusing on longer eccentrics. Think 2-3 seconds to lower the weight to your chest rather than letting it just drop down. You could also focus on a 2 second pause at the chest to take advantage of that stretch and learn to master the current weight you are working with. You can include more explosive work on the concentric, trying to move the weight back up as quickly as possible while still keeping perfect form.

Ideally, using a variety of exercises, combined with changing up the tempo as needed will allow you to achieve the chest of your dreams. Make sure technique is the priority and only increase the weight when you’ve hit the top end of your rep range. Allow enough time in between sets to recover, and make sure you are getting enough food and sleep to recover from your gym sessions.