Check out these 6 best exercises to build a big chest quickly.
The chest is one of those body parts that everyone who is into fitness will work on. Be it for vanity, health or athleticism, the chest is a coveted muscle group that men and women alike want to develop.
And you will be able to up a notch your chest workout with these exercises from Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Posternak shared his 6 best exercises to build a big chest quickly
6 Best Exercises To Build A Big Chest Quickly
You need to understand that people tend to divide the chest into three areas: upper, lower and middle chest, according to how the muscle fibres run.
Incline movements will target the upper part of the chest, while decline and flat movements will hit the lower and middle part of your chest. Posternak’s 6 best exercises to build a big chest quickly have compound lifts, isolation lifts and supersets.
1. Incline Dumbbell Press
You can also do this exercise with a barbell to lift heavier loads, but with the dumbbell you are able to put more tension on your chest because of the free range of motion a pair of dumbbells gives you.
After finishing one set of the incline dumbbell press, superset it with the next exercise.
2. Incline Dumbbell Fly
Superset the first exercise with this one. However, don’t go all in with the same pair of dumbbells. Because of the nature of this exercise, you want to choose lighter dumbbells to do flys as lifting heavy will leave you open for injuries.
3. Incline Hex Press
This exercise will target the centre of your chest. On an incline bench, hold two dumbbells touching each other and press them up and down with the top part of the dumbbell hitting your upper chest.
By squeezing the dumbbells tight, you will increase the tension in your inner chest even more.
4. Wide Grip Barbell Bench Press
The barbell bench press is arguably the best overall chest exercise a person can do. Posternak chooses to do this movement with a wide grip and he doesn’t lock out his elbows to target the chest a bit more.
5. Low-to-High Cable Fly
Next on Posternak’s 6 best exercises to build a big chest quickly is the low-to-high cable fly. He does not leave the cable set on a very low position, but rather decently lower than your shoulders.
Pay attention to squeezing out your pecs at the end of the movement when hands are about to touch each other in front of you. This is the first exercise that focuses on the lower part of the chest.
6. Decline Barbell Bench Press
For this movement, you will use the barbell again, but to load up your lower chest by declining the bench. Bring the barbell under your nipple line at about the start of your rib cage.
And that was Posternak’s list of the 6 best exercises to build a big chest quickly. If today is your chest day, give this one a go.
Click on the video below to see how to perform each exercise as explained by Posternak himself.