There are tons of exercises you can do on chest day, but I doubt you want to spend all day in the gym trying them all. I’ve trained with some of the top bodybuilders around and compiled a list of the number one BEST exercise for building a muscular chest. Remember guys it’s not about training harder, it’s about training smarter. So the tip below is not the hardest chest exercise but instead the one I found to be the best for stacking on size.
Incline Barbell Bench Press
Why: While flat barbell bench press is the exercise used for strength and power, remember that not all power lifters have a great looking chest. Flat bench is a power movement while incline bench press is both a power movement and it hits all three components that make up your chest muscles. Don’t get me wrong you should also do core strength movements like flat barbell and dumbbell bench press movements but don’t confuse the difference between power movements with exercises that will help build mass. This is the secret line that makes the most sense to people … If you build your upper chest gravity will bring it down anyways. It’s really that simple. So start incorporating more upper chest movements into your workouts.
Typical Chest Exercise Day
Incline Barbell Bench Press
- Warm up with 1 to 3 sets of 20 reps
- 1st set at 15 reps, load up a weight that you can rep for 15 comfortably
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2nd set at 6 reps, increase the weight to something you can do for 6 reps comfortably
- 3rd set at 6, increase the weight but know your limits
- 4th set at 30 reps, bring the weight down to the what you used on the 1st set and keep going until you finish 30 reps. If you have to rack the weight to catch your breathe then do it but no rest break should be longer than 10 seconds until you finish.
Incline Dumbbell Bench Press
- 5 sets of 20 reps
Incline Dumbbell Champagnes
- 5 sets of 20 reps
Standing Dumbbell Incline Flys
- 3 sets of 20 reps
Elevated Push-Ups
- 5 sets of 20
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