Want to build bigger pecs? If so, you should try new moves and get creative. From push-ups and incline dumbbell presses to pec deck flyes, there are plenty of exercises to choose from. The key is to combine them properly and use good form.
Building a bigger chest doesn’t have to be difficult. If you want results, stick to a good workout routine and have patience. Be consistent and don’t over-train. Here are four chest exercises with proven results:
Barbell Bench Press
The barbell bench press should be a staple in your workout routine. This classic exercise not only builds bigger pecs, but also makes you stronger overall. It’s the classic muscle builder for people of all ages and fitness levels. Before getting started, do 15-20 reps as a warm up set. Perform another three sets, eight to 12 reps each. Increase the load gradually and do the last set to failure.
Push Ups
Push ups are some of the most popular chest exercises out there. They build upper body strength, build your abs, and work on your pecs. Besides the main muscle groups this exercise engages the, shoulders, back, triceps, abs, and legs. Although it’s quite simple, most people make a lot of mistakes and get little or no results. To get bigger pecs, follow these rules next time you do push ups:
- Keep your abs tight and engaged
- Grip the floor to hit more upper back muscles.
- Push the floor away from you
- “Stack” your joints
- Squeeze your glutes
These simple tricks will keep you safe and lower your risk of injury. They may also improve your posture and create more tension in the your whole body. Do push ups no more than three times a week to get good results.
Parallel Bar Dips
Parallel bar dips are extremely effective at building huge pecs, front delts and triceps. This exercise requires lots of strength, so it may not be the best option for beginners. Besides working on your chest, parallel bar dips target the anterior deltoids and strengthen your core. Just like push-ups, this is a functional exercise that will improve your range of motion, burn fat, and build your abs. Depending on your body angle, it can be adjusted to target different muscles.
Chest Fly Exercises
The best chest fly exercises include the cable fly, pec fly, bodyweight fly, and the dumbbell fly. These moves are usually used as finishing or pumping exercises. Their aim is not building strength but rather pump more nutrient-rich blood in the pectoral muscles.
The chest fly is an isolation exercise, so it should be performed after compound movements. The best part about this exercise is that it can be easily adjusted to your needs. You can use a pec deck machine, dumbbells, kettlebells and other fitness tools for doing chest flyes.
Add these four exercises to your fitness routine and you’ll get results pretty soon. Focus on isolation moves and lift fast to recruit more muscle fibers. Don’t forget to rest properly and allow your muscles to recover.
what is better, smith machine or normal bench press?
Definitely the bench press. But the smith has it own uses – like working around an injury as it does not work the stabilizing muscles.
Bench > Smith;
1) Bench is a free movement compound exercise (smith is locked movement), therefore will use more muscles as stabiliz0rs. Smith machine arguably is more of a isolation exercise than the lord of lords (Bench Press).
“Function over form” – Viktor
2) The posibility of you hurting your joints is greater in doing a smith press than in bench press, since you are in this locked position. Ofcourse: if one’s form is horrible, the posibility of hurting one’s joints is always represented. “Form before strength” – Master Yi
3) Consider doing smith press later on in your exercise routine, since it is less of a compound exercise than the bench press. If you enjoy doing the smith press, keep doing it. But do not underestimate the power of the dark side. The bench will arguably always be greater than the smith, if you were to only choose one exercise.