Chest exercises

Press bench

When name starts hitting the gym, the first thing he wants to do is gain muscle mass, unless he has to lose too much fat. The pectoralis is the muscle that receives the most attention in a generalized way in men. And the chest is the most attractive muscle for many people. There are different chest exercises that can make it grow quite well in both hypertrophy and strength.

Therefore, we are going to dedicate this article to tell you which are the best chest exercises and how they should be performed.

Diet to build muscle mass

chest workout

The first thing that we must take into account in this type of aspect is the diet. Unless we are newbies and do not have much training experience, we are not going to gain muscle mass on a calorie surplus diet. The caloric surplus means that you must eat a greater amount of calories than those you expend in your day to day. In this way, you can little by little.

The important thing in the caloric surplus diet is not to go overboard with said surplus. That is, when we are eating more calories than we expend, we will gain body fat. Only gaining muscle mass is something that will not happen. Therefore, you have to look for a quantity of calories good enough to help you gain weight while minimizing the gain in fat mass.

To increase calories in the diet, we must have high protein carbohydrate intake covers. We can fill in calories such as cereals, bread, rice, pasta, etc.

Chest exercises

As we mentioned at the beginning of the article, the pectoral is the most attractive muscle for many men. It is a classic to see all men train their chest on Mondays in a gym. Let's see what are the multiple chest exercises that exist and which are the best to increase muscle mass and strength.

Press bench

chest exercises

The bench press is the classic pectoral exercise par excellence. It is the exercise that will generate the most amount of muscle mass and the greatest transfer of force. It is a multi-articular exercise in which we are not only going to work the chest, but we are going to involve other muscle groups such as the anterior deltoid and the triceps. In this way, we will gain strength from hypertrophy in these muscle groups efficiently.

To perform a proper bench press there are many aspects to consider. The most important thing is the position. A good position will help us to generate a greater transfer of energy for a greater lifting of the weight. We should not lie down on the bench and place the legs as far back as possible as long as the sole of the foot is fully supported on the floor. A lumbar arch will help us transfer more energy and stabilize the position.

The scapulae should be fully retracted at all times to better isolate the pectoral at all times.

Key points in this exercise:

  • The opening of the hands should be a little more than the width of the shoulders.
  • The nose must be aligned with the bar so that it does not hit the rack.
  • You have to do leg drive. This consists of pushing with the soles of the feet towards the ground to transfer more energy.
  • The points of contact with the bench are the following: gluteus, scapulae and head.
  • The buttock and abdomen must remain contracted at all times.

With these keys, we can lift more kisses on the bench press and increase muscle mass gains.

Inclined Press

It is a variant of the bench press that places more emphasis on the clavicular bundle When asked why use the incline press as a complement to the traditional bench press, we answer that we must develop the pectorals as completely as possible. To do this, you need to attack the muscle from all angles. Both the incline press and the decline press help create powerful pecs as the muscle is attacked from different angles.

The pectoral muscles are divided into the pectoralis major and the clavicle bundle. There is no pectoralis minor as many people think. It is true that there are some exercises that help stimulate the fibers of the lower part of the pectoral more but it only makes sense when said exercise is performed in the same direction as the fibers.

The incline press can be efficiently trained with a standard flat bench. Just add a few discs at the bottom to create a sufficient incline. Keep in mind that the more you incline the bench, the more tension it will take on your shoulders. Be careful with the degree of incline of this exercise.

Chest exercises: pulley crossing

pulley crossing

The crossing of pulleys is one of the most demanded exercises by all those who are looking for a strong pectoral. All training with an aesthetic objective should seek more aesthetic functions to make it more attractive. The central part of the pectoralis major and the clavicular bundle can be improved with the crossing of pulleys. It is an exercise that seeks to emphasize these parts.

To do this, we must take the pulleys at the highest point and stand in the central part of the pulley tower. Next, we take a step forward and remember the two pulleys looking towards the center of our chest. To have a greater activation of the pectoralis, it is convenient to retain the effort in the isometric part for at least one second. The return phase to the starting position should be slow and controlled. We remember that the repetitions must be complete and it is not only important that the push, but also the retention of the load.

As you can see, there are several right exercises that are basic to building muscle mass. It is not necessary to vary too much in exercises, but it is more convenient to use one of them and progress over time.

I hope that with this information you can learn more about chest exercises and their characteristics.

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