One of the muscle groups that stands out the most in an aesthetic shape is the chest. However, gaining volume in this region is not an easy task.
This muscle group is divided into two main muscles: the pectoralis major and the pectoralis minor.
Normally, the group that is worked on for aesthetic purposes is the pectoralis major, as it is on top and is more visible.
As it is a large muscle with several ways of activation, the training plan should include at least 3 to 4 different exercises.
1st Exercise – Incline Dumbbell Bench Press
The incline dumbbell bench press is one of the most recommended exercises for those looking to develop the upper part of the chest. It can also be performed with a barbell, but for reasons of physiognomy, dumbbells tend to be more ergonomic.
In this exercise, the bench should be adjusted to an incline of 30° to 45°. It is worth noting that at 45°, there is a more intense activation of the shoulder muscles, such as the anterior deltoid.
Another recommendation is that this be one of the first exercises to activate the chest, since it requires greater stability. Tip: compressing the shoulder blades will also help you have more stability when performing the exercise.
Note: To avoid overloading and injuries, the dumbbells should be kept as vertical and aligned as possible.
Repetitions: 8 to 12.
Sets: 4.
2nd Exercise – Bench press with barbell
The bench press is, without a shadow of a doubt, the most famous exercise in the history of bodybuilding. This is because it is, in fact, the best variation that exists for developing the chest.
Its execution follows the same recommendations as the incline bench press, where the shoulder blades must be kept contracted, the wrists straight and the direction of execution as aligned and vertical as possible.
It is recommended that during contraction, the bar remains at a distance of 5 centimeters from the chest, thus avoiding possible injury.
For this reason, it is important to keep the shoulder blades contracted, limiting the descent of the bench press to its maximum point.
Repetitions: 8 to 12.
Sets: 4.
3rd Exercise – Decline Bench Press
If you want to have a bigger lower chest, you need to add the decline bench press to your training list.
Even though the pectoral is a single muscle, its fibers are arranged horizontally and depending on the direction of the force, some fibers are more activated than others.
This exercise can be performed with dumbbells, a barbell or on the appropriate machine, which is the most recommended for safety reasons.
Additionally, the decline bench press can be performed on the CrossOver machine with the pulleys in the highest position. However, many trainees report that they do not feel the muscle activating as much as if they had performed it on the bench.
Repetitions: 8 to 12.
Sets: 4.
4th Exercise – Crucifix on the fly
Our fourth exercise recommendation is the bench press. This exercise has the same function as the bench press, but the main difference is that the bench press works the pectoral muscle in a more isolated way.
Because it is performed on a machine, it requires less body awareness and stability on the part of the student. Therefore, it is a great exercise for the end, as it is possible to take the muscle to failure safely.
Repetitions: 8 to 12.
Sets: 4.
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