What Are The Top 5 Chest Exercises?
Ah, the chest! Every serious lifter wants a serious chest. After all, it’s one of the hallmarks of a great physique! That leads to the obvious question: What Are The Top 5 Chest Exercises? In this article, we will answer that question plus touch on nutritional guidelines and supplement suggestions. I see no reason to wait, so let’s go!
A Quick Look At The Top 5 Chest Exercises
| Exercise | Target Muscles | Best For |
| Bench Press | Chest, Front Detls, Tri’s | Overall size, works all pushing muscles |
| Incline Bench Press | Upper Chest, Front Delts, Tri’s | Upper chest, works all pushing muscles |
| Converging Chest Press | Chest, Front Detls, Tri’s | Overall size, works all pushing muscles |
| Dumbbell Flyes | Chest/Upper Chest, Front Delts, Tri’s | Isolation Work |
| Machine Dips | Chest/Upper Chest, Front Delts, Tri’s | Overall size, works all pushing muscles |
Review – The Top 5 Chest Exercises!
What Is The Best Overall Chest Exercise?
Every chest routine should begin with the bench press. When it comes to setting up your chest routine, you should always do your heaviest exercise first (the bench press) when you’re strongest, and be sure you do a thorough warm up.
Why Did I Choose This Exercise?
The flat bench press has been called the “king of upper body exercises” for decades. It’s a fundamental compound exercise that targets not only the chest, but also the front deltoids and triceps (with the short head of the biceps and the lats as stabilizers). You can build impressive strength and overall upper body mass with this exercise.
Even so, it gets a bad rap from some “experts”. They claim it’s ineffective and then give you other options that are, in theory, more effective. Funny, they’re also a lot easier to perform – which means you’re taking the easy way out and not working hard (these same experts bad mouth the squat and deadlift too).
The truth is, you have to work hard to build a great physique – and that includes heavy benching. Also, it’s all about form and rep performance. Like any free weight exercise, it’s crucial you understand how to perform it correctly. First of all, avoid the powerlifting version because of excessive back arch. Secondly, go to a reputable site that shows you how it’s done. (1)
What Are Variations Of This Exercise?
I don’t advise using a Smith machine, or regular chest press machine simply because that takes the stabilizers out of it. It becomes less of a compound movement. I suggest sticking with the bar because you can use more weight. Make sure you perform this inside a Power Rack for safety.
If you don’t want to use a bar, try dumbbells or resistance bands. Going back to machines, a chest press machine is an option, but realize it is also a compromise. The one I recommend is upcoming soon.
Performance Tips
Earlier I mentioned rep performance in relation to a correctly performed bench press. Here’s what I mean. First, do not rush your reps. I see it all the time at the gym, lifters think it’s a race. You’re not trying to set a new land-speed record.
Perform your reps like this: 2 seconds on the concentric phase, 4 seconds on the eccentric phase, and on your last working set, stop in the fully stretched position for a 4 count.
As noted above, and it bears repeating, make sure you fully understand how to do this exercise, and don’t go heavy until you do.
What Is The Top Exercise For The Upper Chest?
Once you’ve worked the flat bench, it’s time to target your upper chest with the incline barbell press.
Why Did I Choose This Exercise?
Ignoring the upper chest is a fairly common lifting mistake. The best way to hit it is by using the incline barbell press. This is a compound exercise that not only hits the upper chest, but like the flat bench, also works the front deltoids, and triceps. Plus the short head of the biceps and the lats act as stabilizers. (2)
What Are Variations Of This Exercise?
For the same reasons as mentioned above, I’d avoid machines. That leaves dumbbells, a popular choice because you can go a bit deeper, cables, or even resistance bands.
Performance Tips
One of the primary questions about this exercise is the angle. You’re doing an incline movement but how high do you set the incline? While some lifters go as high as 45 degrees, a 30-degree angle is best. That’s because the higher you go, the more you’ll target the front delts, and the less you’ll hit the upper pecs.
Otherwise, the same tips as listed above apply here. Use the tempo I already suggested, and make sure your form is correct.
What Is The Top Chest Press Machine?
The converging chest press machine is the best of any chest press machine.
Why Did I Choose This Exercise?
Sometimes a machine may be your only choice. Case in point: I train at the Y and while they have 2 or 3 bench press benches, there are no safety catches. You aren’t in a Power Rack, there is nothing to stop the bar from crushing you like a twig should you get stuck – and not everyone has a training partner. Therefore, in that situation I advise finding the best machine in the gym and using that. You’ll at least live to train another day.
A converging chest press machine is designed to isolate the chest muscles, delts, and triceps by mimicking a natural, arc-like pressing motion where the handles start wide and move closer together as they are pushed forward. Unlike typical chest press machines that move in a straight line, this “converging” path allows for a greater range of motion, increased muscle recruitment, and reduced shoulder strain. (3)
What Are Variations Of This Exercise?
There aren’t really any variations of this since it’s a unique machine.
Performance Tips
Maybe the biggest thing about this machine is understanding how to adjust the handles. You have 5 positions available to set the correct starting depth, this reduces any potential shoulder discomfort, and accommodates different heights. You should find the position that works best for you.
What Is The Top Isolation Exercise?
Dumbbell Flyes are the best all around chest isolation exercise. Flyes are one of the key movements you should do after your main strength training.
Why Did I Choose This Exercise?
As an isolation exercise, they target the chest muscles specifically and stimulate additional muscle fibers, helping you work your chest more effectively. Flyes also help develop chest separation and are a valid alternative if an injury limits your ability to bench press.
Depending on the angle, this exercise directly targets the chest or upper chest. The other pushing muscles are synergists/stabilizers (along with the short head of the biceps) but this is an isolation exercise. (4)
In fact, some lifters will use these as part of pre (or post)-exhaust superset. The idea here is to fully exhaust the chest by preceding (or following) a compound chest exercise with flies.
What Are Variations Of This Exercise?
Beyond the angle (flat or incline), variations include low cables and resistance bands.
Performance Tips
Use the same tempo as indicated above. Don’t try to go too heavy, make sure your form is correct. Never sacrifice form for weight.
What Is The Top Dipping Exercise?
The lever chest dip machine is the top dipping exercise because not everyone can handle regular dips. A machine allows you to build up enough strength to potentially switch to regular dips, if desired.
Why Did I Choose This Exercise?
This is the dip machine that has you facing out while sitting at a slight decline. The handles rotate out for a wider grip, which is the grip you want to use. This targets the chest, front delts, triceps, and lower traps. (5)
What Are Variations Of This Exercise?
Variations for this exercise would be a plate loaded seated dip machine, facing toward the machine. Also assisted dips, and standard bodyweight dips. You can wear a belt and add several plates to make standard dips harder.
Performance Tips
The tempo I suggested at the beginning of this article really comes into play here, especially the 4-second hold at the bottom position. Your pushing muscles will scream for mercy!
What’s An Example Of A Chest Routine Using These Exercises?
| Exercise | Sets & Reps | Tempo |
| Bench Press | Bar x 15 reps, 20% RM x 10 reps,40% RM x 8 reps4 x 6-8 | 2-4-0/2-4-4 last set |
| Incline Bench Press | 4 x 6-8 | 2-4-0/2-4-4 last set |
| Converging Chest Press | 4 x 6-8 | 2-4-0/2-4-4 last set |
| Dumbbell Flyes | 3 x 8 | 2-4-0/2-4-4 last set |
| Machine Dips | Chest/Upper Chest, Front Delts, Tri’s | 2-4-0/2-4-4 last set |
Progressive Overload
Consistently increase the weight, reps, or sets over time. You have a couple of options when it comes to adding weight.
Option # 1 – Add 2.5 lbs for large muscles, 1.5 lbs for small muscles every week.
Option # 2 – Use the 2x 2 rule. This states that you should increase the weight by 10% once you can perform 2 additional reps beyond your rep goal for your last set, for 2 workouts in a row.
What Are The Best Nutritional Guidelines For Muscle Mass?
Bodybuilding/resistance training nutrition begins with protein first and foremost. I suggest at least 1 gram of protein per pound of bodyweight evenly spaced throughout the day (for example: 3 main meals and 2-3 protein shakes/bars). Approaching protein timing in this way is convenient and logical.
What about carbohydrates? You should focus on complex carbs, keep sugary carbs to a minimum, and keep your total daily carb intake to 1 – 2 grams per pound of bodyweight when you are training for more size. I also suggest consuming around 50% of your day’s carbs (and all of your day’s simple carbs) in the hours around your workouts.
What Are The Best Supplements For Muscle Mass?
I always advise a foundational supplement program consisting of the following.
Protein Powder
The powder I suggest is Hi-Tech Precision Protein. This exceptional powder provides 25 grams of whey protein per serving and is one of the few protein powders on the market that maximizes the impact of the ultra-anabolic BCAA leucine on protein synthesis.
Pre-Workout
The pre-workout I suggest is Gorilla Mind Gorilla Mode and what a pre-workout this is! Gorilla Mode is a complete pre-workout with exceptional dosing and an open label. This is the Pre that stunned the industry with extreme dosing, especially citrulline. It literally shook the supplement world and changed the direction of the industry. For those that want a stim-free Pre, I suggest Gorilla Mind Gorilla Mode Stim-Free. You get all the ingredients and dosing without the stims.
Creatine Monohydrate
Gorilla Mode contains a full 5 grams of creatine monohydrate per max serving. However, you take creatine every day so you should have a product to use on your off-days. I suggest Allmax Nutrition Creatine Monohydrate. This is an excellent product that uses CreaSyn® patented micronized creatine.
Multivitamin
The multivitamin formula I often suggest is AllMax Nutrition Vitastack. This is a complete, well- balanced formula with a whopping 7 nutrient complexes per serving.
Optional
While it is true that you can get EAAs from your protein foods and shakes, you can also get targeted results by using an EAA powder during your workouts. The product I suggest is NutraBio Intra Blast. Designed to be an intra-workout powder, this is an extremely complete, fully open EAA-based supplement that can be used at any point in the timeframe around your workout.
Another option is Hi-Tech Andriol, a prohormone that is mild enough to not require cycling, yet strong enough to get the job done. Finally, there’s Competitive Edge labs MPC-185, a very concentrated form of leucine, which is a primary trigger of protein synthesis.
Summary
In this article, What Are The Top 5 Chest Exercises?, we have answered that question and provided performance tips, a sample routine, nutritional guidelines, and supplement suggestions. All that’s left is to stop by illpumpyouup.com, stock up, and then head on out to the gym!
References:
- https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
- https://exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress
- https://static.precor.com/sell-sheet/all/RSL/RSL0414-Converging-Chest-Press-NA.pdf
- https://exrx.net/WeightExercises/PectoralSternal/DBFly
- https://exrx.net/WeightExercises/PectoralSternal/LVChestDip