Top 4 exercises for the chest
As a personal trainer, one of the areas that clients most frequently like the
train and develop is the chest or pectorals. So in this article we are going to
dive into chest training. What are the best exercises for the chest? And what is
the most optimal way to train and develop the chest?
When designing a program for the chest, we must first consider the anatomy of
the chest. We are going to want to emphasize exercise that develop the upper
chest, the lower chest, as well as the inner chest. First let's look at the
upper chest.
To develop the upper chest, one must perform exercises on an inclined angle.
Whether it is an incline barbell bench press, and incline dumbbell bench press,
dumbbell fly Etc. To emphasize the upper chest you need to work on an incline
angle. Now in my opinion, if you are looking to develop overall density and
strengthen the upper chest, you are best served utilizing the incline barbell
bench press. However, if you're looking to hit each fiber in an upper chest, I
prefer dumbbell flies.
Next we have the lower chest. To emphasize lower chest you want to perform
exercise either on a decline angle or on a flat bench. Again, just like the
upper chest, you can utilize barbells or dumbbells or even cables for that
matter. Favorite exercises for the lower chest include flat bench barbell bench
press, flat bench dumbbell bench press, and decline barbell and dumbbell bench
press.
Next, let's take a look at the inner chest. Exercises that emphasize the inner
part of chest are exercises that are going to be performed bringing the palms to
the midline of the body. Such exercises include pec dec machine flies, cable
flies, or just normal dumbbell flies. In addition, close-grip bench press with a
barbell will also emphasize the inner chest.
In closing, to develop the chest, we need to design a program around each part
of the chest including the upper, the lower, and the inner chest. As always,
make sure you are varying your angles, weights, wraps, and exercises. As always,
if you have any questions were considerations feel free to reach us anytime at
every body's personal trainer.