There are hundreds of exercises we can do to develop our pectoral muscles. Of course, you don’t want to spend your Monday in other words national chest day doing it all.
According to research, only a few of these exercises give us the most efficient results.
For a healthy and fit breast structure, it should be noted that even if you eat regularly and exercise correctly, the genetic factor is also very important.
First of all, let’s talk about the muscle anatomy of our chest.
Our chest consists of 3 muscle groups divided into upper, middle (inner), and lower chest. We can work these muscle groups at very different angles and shapes.
The intensity of the training we do to ensure that a muscle grows and develops, and the damage to the muscle is of great importance, it is a known fact that applies not only to the rib cage, but also to all muscle groups.
7 chest exercises that provide the most scientific development of chest muscles
- Incline dumbbell press
- barbell bench press
- Incline machine chest press
- Push-ups
- dips
- dumbbell fly
- dumbbell pullover
Incline dumbbell press
This move, which we can translate into Turkish as a vertical incline dumbbell thrust, is one of the best moves to target the upper chest.
The version with the bar is also known to be as effective as dumbbells, but exercises with dumbbells are recommended for beginners. The reason for this is to ensure the balance of power of our right and left arms.
How is it done?
First of all, it is recommended to take the bench bench to an angle of 50-60 degrees. Then you need to take a pair of dumbbells of equal weight and lie down on the bench with your back fully seated.
You need to keep the dumbbells at your chest level and push them upwards from the level of your chest. It is recommended to hold the dumbbells in the air for 1 second, then lower them slowly to the chest level and repeat this in the range of 4-10 repetitions. You can also take the above gif as a reference.
barbell bench press
This movement, which gives us strength to enlarge that muscle group rather than shaping the chest, is done on the bench with the bar. It is also known as one of the most performed chest exercises.
In addition, this movement plays a big role in power competitions. In other words, this exercise, which requires a lot of strength and allows us to get stronger as we do, can easily be among the best chest exercises.
How is it done?
After lying on the bench with our backs fully seated, we grasp the bar at shoulder level or slightly wider. (Hands should be proportional and aligned on the bar) We lift the bar up and lower it straight and slowly towards our chest. We’re raising the bar to the top again, slightly faster than our download speed.
Incline machine chest press
This move is the machine version of the incline bench press. This machine, which is in almost every gym, is the perfect workout for beginners. Of course, it is a machine that advanced athletes often use. Because it is known to be very useful for going to exhaustion and giving enough tension to the case.
How is it done?
The handles of the machine are seated at shoulder level. After holding it, it is recommended to push upwards by squeezing the chest. As with every movement, it is very important to lower it slowly and in a controlled manner from the top to the chest level again.
Push-ups
Yes, it may be unlikely that a bodyweight workout will be on this list. However, studies show that any exercise with body weight for the chest is very beneficial. Push-ups are one of them.
How is it done?
Most of us know how to do push-ups. But the way to get efficiency from this movement is hidden in the form we make.
There are a few steps to consider after getting into the push-up position. It is sufficient that the back and hips are in the same line and the elbows are slightly outside the shoulder level. It is known as the most efficient form to bend down and go up again with our elbows 90 degrees.
dips
It can be said that dips, which many people do not do or do not know, and which are actually very effective, are incredibly effective when done in the right form, especially when supported with weights. It is very important to have the right form while doing dips, because in some cases, injury can be inevitable due to the serious load on the shoulders.
How is it done?
One of the important things when doing dips is to work the chest muscles correctly, because the dips movement actually activates many muscle groups.
Dumbbell Fly
Chest fly, which is an opening movement, is known to be one of the best movements to target the inner (middle) chest, and it is known that most people add this movement to their chest days.
How is it done?
The bench bench needs to be set completely flat. Then lower the dumbbells just above shoulder level. On an exhale, raise the dumbbells to chest level, increasing the angle of your elbows (bringing the arms to a fully straight position).
dumbbell pullover
Dumbbell pullover is a very effective move. However, since it is an isolated movement, it is not recommended for beginners to do the sport. It is very important to squeeze and feel the chest while doing this movement.
How is it done?
A completely flat bench is used while doing this move. We lie on the coffee table with our backs fully seated. Then, with the dumbbells we will take in our hands, we raise our hands from the level of our chest to the ceiling. Slowly we release the dumbbell backwards and finally we lift the dumbbell back to the same position without bending the elbows.
Yes, there are hundreds of exercises that can be done to improve our chest. In this article, we have listed the movements that scientifically develop the chest muscles the most. You can add one or more to your program.
It is very important to choose the appropriate weight while doing the movements and not to overdo it. In this way, you will be protected from injuries and you can get more efficiency from your training. We wish you all healthy days.
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