HOW TO GET FASTER CHEST GROWTH

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5 Best exercise for chest 


  • Flat barbell bench press
  • Incline dumbbell bench press 
  • Body weight dip 
  • incline bench cable chest fly
  • Body weight push up

Exercise 1: Flat barbell bench press

The most popular chest day exercise , rightly regarding as one of the best chest exercise for mass . The barbell bench press recruits muscles fibers from the entire chest alongside assistance from the shoulder  and triceps. Utilizing the barbell  for the bench press allows the muscle groups to work as one , moving the bar away from the torso before controlling the eccentric portion of the rep . The bar bell also allows more weight to be added to the bar, compared to a flat dumbbell bench press , Making it an excellent exercise for increasing overall strength and power.

Exercise 2: Incline dumbbell bench press 

A staple exercise when targeting the upper portions of the chest . utilizing incline press still targets the pectoraliz major, but with an increased emphasis on the upper part of the chest.
The upper section of the chest can sometimes lack growth in comparison to the pectoralis major, especially among beginners in strength training. so, incorporating this exercise in your workouts will promote a well-developed chest.

Exercise 3: Body weight dip

Mainly contributing to development in the chest and triceps, the dip is one of the most popular body weight exercise.
Requiring a significant amount of strength, beginners can build strength and confidence from the use of assisted dip machine or resistance bands. Alternatively ,to progress the movement and increasing strength , weight dips can be performed by adding a dumbbell between your legs or wearing a weight belt.

Exercise 4: Incline bench cable chest fly

The incline cable fly recruits muscle fibers from the pectoralis major, focusing especially on the upper chest and inner chest .
This is a great exercise to help develop the chest, often used in hypertrophy training, where muscle growth is the main goal.
Using a bench , rather than performing a standing cable fly, helps to isolate the chest, keeping constant tension on the muscle.

Exercise 5: Body weight push-up

Arguably the first ever chest exercise invented. The push-up has been around for quite some time, and for good reason.
Utilizing a variety of muscle groups, the push-up focus mainly on the pectoralis major and triceps .
The shoulder and forearms also play a key role, helping stabilize the body during the exercise while a certain level of core strength is required to keep good form.






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