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9 Exercises to Force Chest GROWTH

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Rating: 4.5; Vote: 2

Lagging Chest? These exercises will help build your upper, lower, and inner chest. You can get a more effective chest workout and in combination with getting rid of chest fat, have wider more muscular-looking pecs in no time. Get rid of those man boobs with these exercises in combination with a clean diet. Develop your upper chest and lower chest and learn new chest exercises to see better results as soon as possible. What if you're doing plenty of bench press but you're still stuck in terms of adding muscle to certain portions of your pecs? This is known as a lagging muscle group, and many guys, myself included have struggled with developing either the upper, lower, or middle portion of their chests. So today I want to give you 9 unique exercises that you can throw into your routine to target your chest in a different way and force lagging portions of your chest to grow. And first let's start with incline log or swiss bar presses. If you don't have a log bar you can use a swiss bar instead. The point is to use a bar that allows you to take a wide neutral grip. This will hit your upper chest in a different way than regular bench press while still allowing you to go really heavy. With regular incline presses, many people allow the front of their shoulders to take over the movement and take tension away from the upper chest. Taking a neutral grip will allow your elbows to follow a more narrow path where they're closer to your body keeping tension on the upper chest. To begin you're going to grab the neutral grips on a log bar or a swiss bar and lay back on a bench set at 30 to 45-degree incline. Then press the weight starting from your sternum and ending directly over the line of your shoulders. This should create a slight arch-like path. You want to follow this same arch-like path on the way down. You want your hands to end up around your nipple line and then repeat for reps. By the way, if you don't have either of these bars, unfortunately, the tricep bar won't work because it's too narrow of a grip but you can technically use a trap bar instead. The only downside is that you will have to go lighter because there will be a lot more stabilization involved. Next is a unique cable exercise the cross body incline cable chest press. You can see right away that your starting position is very different than most typical chest exercises. Even though there's no such thing as an actual inner chest muscle, or an outer chest muscle, by changing the angle that you perform presses from, you're able to place more tension on different portions of your chest. So the crossbody incline chest press is very effective at putting more tension on the inner and upper portion of the pectoralis major. So to begin you'll take a seat on a bench, but you're not going to sit straight back, instead, you're going to sit at an angle turned towards the arm that you're going to be pressing with. From there you'll grab the cable and press it straight across your body. By pressing this way across the midline of your body you increase the recruitment of the chest muscle fibers closer to the sternum. From there you're just going to simply lower back down and repeat for reps, making sure to do each side on each set. Moving on we have a dumbbell pressing exercise that can help you target the top portion of your chest reverse grip dumbbell presses. The incline press has long been used to target the upper chest. But the more your elbows spread away from your body the more your anterior deltoid will take over the upper chest's role in lifting the weight. One great way to get the elbows closer and to incorporate more upper chest is to use a reverse grip. So you're going to take a seat on a bench set at about a 30 to 45-degree angle. Then you're going to lay back and press both dumbbells straight up with your palms facing up towards your head. Then slowly lower back down, and as you come down, you want to follow an arch-like path so that the dumbbells end up at about your nipple line. Then press back up in that same arch like path and repeat for reps. Another exercise that can help with lagging muscle growth around the sternum is the single arm crossbody pec dec fly. Now I've heard people say that going any further past the midline of your body is not effective for chest growth. But this couldn't be further from the truth. As you go past the midline of your body with these kinds of exercises, you're able to activate the chest in its most shortened position. If you don't believe me feel free to try this without any weight at all. Just take your arm, raise it straight in front of you, and try to reach across to your opposite shoulder while keeping your elbow straight. You will 100 percent feel your pec working, and likely working in a way that feels different from traditional chest pressing or fly movements. (1) So to do this correctly
Date: 2022-08-08

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Comments and reviews: 11

bigpicturegains
My biggest problem wasn t necessarily bad exercise selection, it was lack of mind muscle connection.
Best advice is to go lighter with the weight and practice your lifts with a high focus on activating the muscle you want to before building back up to heavier with a new improved muscle recruitment pattern.
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Helios
The chest is mostly genetics. That being said. I would advise to focus on back. Compare to back, shoulders and triceps, the pecs are one of the smallest in the group. So why put so much volume for such a small muscle? Most people over do chest and wonder why it's not growing.
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Hellybeans
Lol diamond incline push ups, incline pull up n Chin ups under the pull up bar until failure. Oh dip bar. in the sun not in nice chill Feely good ac GYM rats. Burn the fat plus build from gravity. Then where about the comfortable ac gym.
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Rounak
Very well said bro about this topic and about 9exercises for chest growth and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always but never give up on your dreams and take care of yourself
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Curious_
which exercise u do, doesnt really matter. to growth ur chest, pick 2-3 exercise u can progressive overload and do high volume over time with the right intensity and effort. and hope for good genetics
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T-Flow
The only ones you should keep lol:
- cross body cable press
- one arm pec deck
- Cross body machine press
- low to high cable flys
- eventually chest fly on inclined bench
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Kevin
Thanks for the info bro, but I was kinda expecting more exercise to target the lower side of the pecs, I think pecs along with calves are the hardest muscles to build.
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rxd3
Except the first one, these are actually gay. Might be effective, but doing it is just gay. In my opinion, the only magic trick is: weights, weights, weights.
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Jeremiah
Want bigger quads? Squat to your nipple line. Want a bigger back? Deadlift to your nipple line. Do every exercise to the nipple line and get growing.
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Nuggi
Guys. Dumbell flat and bench. If Its not growing you re not eating enough or not training hard enough, maybe a combination of both.
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Anubhav
Will you please tell what would happen if i workout during morning and eat at evening. I do omad. I am on higher body fat levels
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