Troy Adashun explains why you need to stop using the bench press and add the best exercises for building chest muscle and mass.
Best Exercises for Building Chest Muscle
“If you want to get a bigger chest it’s all about choosing the best chest exercises that put peak activation on every section of your chest.”
- Best Exercises for Building Chest Muscle
- Best Exercises for Building Chest Muscle – Komodo Chest Flyes
- Best Exercises for Building Chest Muscle – Low Flyes
- Best Exercises for Building Chest Muscle – Wolverine Low Cable Fly
- Video – Best Exercises for Building Chest Muscle
- Learn More – Best Exercises for Building Chest Muscle
- Upper body muscles
“This chest workout is with a cable machine only, and I show you 3 chest exercises that will target every section of your chest. The real gold nugget in this video however is the form explanation of these chest exercises and how you can achieve “peak activation” to further enhance your chest hypertrophy and get a big chest fast!”
“I’ve made a ton of chest workout videos on this channel. But if I had to only use one machine for the rest of my life to build an aesthetic chest, I would probably choose these cable chest exercises because of the targeted activation that you can place on your pecs from the specific angles.”
“Adduction is one of the main ways we are able to target our chest, and these moves all incorporate some adduction paired with peak contraction at the top of each rep!”
“Try these 3 cable chest exercises and make sure to screenshot the balloon method chest workout at the end of the video so you can maximize the 3 science backed ways we all build muscle! Also, a ton of you ask for inner chest exercises, outer chest exercises, upper chest exercises, lower chest exercises, etc. Don’t overcomplicate your chest training, you can hit every section of your chest with just these 3 cable chest exercises!”
Best Exercises for Building Chest Muscle – Komodo Chest Flyes
Firstly, set up the cable machine with the cables at a slightly high to low angle.
When you perform the movement, cross your hands in front of your body and squeeze your chest muscles as hard as you can to achieve peak activation. Do this for at least a second with every rep.
You can find deeper instructions on how to achieve this in the video below.
Best Exercises for Building Chest Muscle – Low Flyes
Here we target the lower chest and the movement mimics dips, so you will get a huge chest pump.
Think about “punching downwards” whilst aiming at the floor. You are not at an incline as you are in the previous Komodo Chest Flyes.
Tense your muscles as tightly as you can at the top of the movement.
Again, shoot for 3 sets of 30 reps and a final killer of 8-10 reps with heavier weights.
Best Exercises for Building Chest Muscle – Wolverine Low Cable Fly
This will target the upper chest.
Aim for 3 sets of 30 with a final set of 8-10 reps.
Video – Best Exercises for Building Chest Muscle
Learn More – Best Exercises for Building Chest Muscle
Upper body muscles
The upper body, or torso, is an incredibly complex network of muscles and bones. The muscles that make up the upper body are responsible for a variety of actions, including movement and posture. While there are many different types of muscle tissue within the human body, we’ll focus on three major groups:
The pecs, or pectoralis major, are a large muscle group that makes up most of your chest. They are responsible for flexing the arm at the shoulder joint.
Pecs consist of:
- Pectoralis major
- Pectoralis minor
- Subclavius (a small muscle under pectoralis major)
- Serratus anterior (a serrated sheet of muscle under the bottom rib)
The deltoids are the muscles that cover your shoulders. They’re made up of three heads: anterior, middle and posterior. The anterior deltoid is involved in shoulder flexion, abduction and medial rotation; the middle deltoid helps with shoulder flexion, abduction and lateral rotation; and finally, the posterior deltoid assists with shoulder extension.
These muscles work together to help you move your arm from side to side or front to back as well as up or down. To strengthen them through exercise requires a variety of movements that target all three heads—which is why it’s important to do more than just bench presses or push-ups!
The traps are the muscles that connect your neck to your upper back. They’re composed of three muscles: the upper, middle, and lower trapezius. The traps can rotate and depress or elevate the shoulder blades in all directions, as well as help stabilize your head and neck.
You use your biceps in many activities, but you might not realize it. If you’re driving a car and your arm is resting on the door, or if you are doing some household chores with your arms hanging down at your sides, then the biceps is helping to keep them stable.
The biceps are two muscles located on the front of your upper arm that help to flex the elbow (move it toward the shoulder) and rotate your forearm so that it faces upward; they also help to maintain stability when holding things close to your body like phones or cups of coffee!
Triceps are the muscles on the back of your upper arm. They help you to extend your elbows and arms, so they’re involved in many sports and activities, especially weightlifting.
The triceps can be strengthened by doing exercises like triceps extensions.
Lats are one of the largest muscles in your body and are located on the sides of your body. The Latissimus Dorsi (lats) assist with posture as well as back strength, especially when you reach for something or pull yourself up from a seated position. They also aid many movements such as pressing exercises and pull-ups because they help you to lift heavier loads than you could without them.
The serratus (serratus anterior) is a muscle that sits on the side of your rib cage. It forms part of your chest, as well as providing some support for your shoulder joints.
The serratus muscle helps you breathe by expanding your ribs during inhalation and pushing them outwards, thus increasing the volume of air you can inhale.
When performing exercises such as pushups, pullups and bench presses, it’s important to engage this muscle group in order to increase stability while lifting heavy weights.
As you can see, the upper body is complex and has many different muscles. It’s important to know the names of the muscles in order to be able to train them effectively.
Use these three chest exercises to take your upper body training to the next level.
- Chest-Workout-with-James-Newbury: Depositphotos / CrossFit Inc