#4. Weighted dip
According to many coaches and seasoned bodybuilders, dips, also named as ‘the upper body squats’, are one of the most effective chest exercises and upper-body developers. In fact, they’re considered as superior to push-ups in terms of building mass and improving upper body strength, mostly because they’re extremely challenging and allow the use of unlimited weight, which enables you to continually add pounds to your dip strength and continually overload your muscles for better growth.
To maximize chest overload, perform them with a slight forward lean and keep your elbows flared out.
#5. Dumbbell fly
Although it doesn’t look as a winner at first glance, the dumbbell fly is a pretty powerful exercise with multiple benefits. The function of your pecs is to draw your arms across the chest, and this is the exact same movement that makes up dumbbell flies, which is why this move is noted for helping build real, functional chest strength. In addition, it also engages the rhomboids and biceps as stabilizing muscles.
Furthermore, while the bench press is incredibly effective for developing immense chest thickness, the dumbbell fly is one of the best moves out there when it comes to building chest width, and a fully developed chest is defined by high levels of both thickness and width. To get the most out of the exercise, perform it on a flat bench to increase the activation of the pecs and fronts and tops of the shoulders. Also, keep the elbow angle fixed and avoid extending or pressing the dumbbells.
#6. Isometric contraction
Isometric training involves tensing your muscles without changing their length. One of the crucial benefits of isometric tension is that it helps the body activate almost all available motor units, which is otherwise almost impossible to do.
Multiple studies have so far confirmed that because of the reduced blood flow that accompanies prolonged muscle tension, all the major growth factors remain in the muscle tissue for longer, the end result being more growth. Also, if you’re experiencing a sticking point at a particular joint angle during a certain lift, targeted isometrics are a great way to solve that problem in a quick and efficient way. What’s even better, the strength gained at one joint angle will most probably carry over to all others.
In terms of chest training, isometric contraction allows you to achieve a better control of the pecs and improve their definition. That being said, it’s generally considered that doing a higher number of contractions increases strength, while holding them for longer helps increase muscle mass. Whichever you choose to do, make sure to squeeze the pecs as hard as you can from all possible angles.