If you are looking to train your chest effectively, you need to make good exercise selections. Check out these 5 exercises that I recommend for chest training!
1. Bench Press
The bench press is the king of chest exercises. Dumbbells can be used just as effectively as a barbell too. There are machines, like the Smith Machine and the Chest Press machine that can replace free weights, but they can be less effective. Make sure to use full range of motion and don’t bounce the weight off of your chest.
Dips are a great exercise if you can handle your body weight. You can do it with less than your body weight too. Instead of neglecting this exercise, do assisted dips. Place your feet on a stable platform to take some of the weight off of your hands. Eventually you will get to a point where you can actually add additional weight to the movement.
3. Incline Bench Press
This is bar-none the best way to hit your upper chest. You could use a machine for this movement but, again, I recommend you stick to free weights. Make sure to come down to your collar bones, not your lower chest like you do with traditional bench press.
4. Chest Flies
Chest flies, whether on a machine or with dumbbells, are a great single joint movement for the chest. I actually recommend machines for about half of your fly training. Keep the weights away from your body as much as possible by keeping your arms as straight as you can. Don’t turn this movement into a dumbbell bench press by bending your arms too much.
If you are just starting training, mastering pushups is a great place to start. Having an