Everyone has heard the term "pecs" when referring to the chest. Short for Pectoralis Major, the pecs are the upper chest muscles, which form the major bulk of the chest muscles. To maintain muscle tone and definition, dumbbell flies, cable flies, cable crossovers, and pec deck machine exercises are highly recommended. For general upper chest muscle growth, however, the bench press exercises, as discussed below, are undisputedly the best chest exercises that you can use.
The Flat Bench Press
The flat bench press is the best chest exercise for mass development and for increasing strength of your entire pectoral muscles. It is also a great tool for developing the anterior deltoids, or front shoulder muscles. Bench presses are performed using a barbell as described below.
1. While lying on you back on a flat bench, grip the barbell using an overhand grip with your hands placed apart a bit further than shoulder width.
2. Lift the barbell off from the rack, and push it straight up until your arms are extended fully.
3. While inhaling, slowly lower the barbell down to your chest without bouncing it off from your chest.
4. Pause briefly and then push the barbell back up into the extended position. Don't allow the barbell to move to far forward or backward, or you'll lose control.
5. Exhale at the end of the movement, and then repeat the above steps.
Bench Press Variations
The Decline Bench Press is performed on a bench that is inclined at a 20 to 40 degree angle. This type of bench press is the best chest exercise for increasing the size and definition of the inferior groove of the pectorals (the lower part).
The Incline Bench Press is performed on a bench at a 45 to 60 degree incline. This exercise works on your anterior deltoid muscles and is one of the best chest exercises for developing the upper part of your pecs.
The Close-grip Bench Press is performed on a flat bench using a narrow grip, spacing the hands only about 12 inches apart. The variation targets the tricep muscles as well at your pecs.
These different bench press exercises are the best chest exercises for building up muscle mass. Although the examples are given using a barbell, the exercises can be successfully done using dumbbells.
Some chest exercises Tips
Be careful not to bounce the barbell at the lowest position. You could cause yourself serious injury. Hold the barbell straight, and do not let it move too far forward or backward or you will lose control of the weight. Bench presses are the best chest exercises that you can perform.
