The bench press is one of the most recognizable exercises as a potent chest builder, but many lifters still struggle to gain size and strength in the chest with that lift alone.
Building a bigger chest isn’t as simple as aimlessly cranking out some bench presses and push ups, and here’s why…
When looking to gain chest mass during a bulking process, it is recommended to include a variety of movements spanning across several rep ranges. Your training should come from a combination of compound movements like flat and incline bench pressing, dips, dumbbell training, and more isolated movements like flyes.
The addition of higher rep training using machines is also helpful as they allow you to train the chest more frequently and at higher intensities without being limited by other muscle groups.
In short, the more you can train your chest (up to 2-3 times per week), and recover from that training properly (smart programming and eating enough food), the more you can repeat this muscle-building process.
To help you on your way to a bigger chest, we asked Stevenson and Keith McNiven, founder of personal training company Right Path Fitness, to recommend their favourite chest exercises for beginner, intermediate and advanced gym-goers, and we’ve thrown in a couple of our favourites as well.
This article describes exercises that help people gain strength and definition in the chest.
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