From barbell to bodyweight, train these five lifts to unlock chest-gain potential.
Last updated on September 19th, 2024
A well-developed chest is a centerpiece of an aesthetically appealing physique. However, building a sculpted chest is easier said than done, and not all chest exercises are created equal.
On Sept. 16, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, shared his five favorite exercises for training the chest from different angles for balanced development.
Mike Israetel’s Top 5 Chest Exercises
Israetel recommends adding the following lifts to your exercise arsenal:
[Related: From Best to Worst, Jeff Nippard Ranks Chest Exercises for Hypertrophy]
[Related: Will Tennyson’s 10 Tips for a Bigger, Thicker Chest]
1. Dumbbell Flye
The controlled flye enables a deep stretch, which can help foster a stronger mind-muscle connection. Although Israetel favors flat dumbbell flyes, the incline variation is as effective for stimulating hypertrophy and developing chest separation.
Form Cues
Pull the shoulder blades back and down and arch the lower back. Maintain slight elbow flexion throughout the range of motion (ROM), prioritizing control of each rep over heavier weight.
2. Cambered Bar Bench Press
Israetel prefers the cambered bar to the standard Olympic bar for bench presses as the former’s shape allows for a wider ROM. (1)
A deep stretch under tension is probably one of the best ways to grow muscle, and the cambered bar does exactly that.
Exercise caution during this lift as it loads the chest in its most vulnerable position.
Form Cues
Pick an elbow position that feels natural and comfortable. Move extra slowly during the eccentric to better prevent injury. Instead of exploding from the bottom position, prioritize deliberate and controlled concentrics.
3. Incline Barbell Bench Press
Israetel suggests lowering the bar in a slow, controlled motion and touching it near the clavicles. It can be a little lower if that feels more comfortable.
4. Deficit Push-Ups
Use elevated surfaces like aerobic steppers to achieve a deep chest stretch at the bottom of your ROM. The height of the elevated surfaces can vary depending on your experience and comfort level.
Form Cues
Maintain a consistent posterior pelvic tilt, even though it might look awkward. Lower until the chest gently touches the ground and pause briefly. Avoid locking out the elbows at the top to keep constant tension on the target muscles.
Down slow, up fast, every single time.
[Related: Hunter Labrada Talks Best Chest Exercises for Growth, Fixing Muscle Imbalances, and More]
5. Machine Chest Press
Israetel favors the incline press machine, recognizing that the upper chest is often a lagging muscle group for many lifters.
Form Cues
Set the machine’s seat so the handles align with the armpits. Adjust the position based on your biomechanics.
Israetel highlights that although these are his top five chest exercises, there are numerous other effective options, depending on what feels the most comfortable, thereby more likely leading to better results.
More Bodybuilding Content
References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260.
Featured image via Shutterstock/ALL best fitness is HERE
