Each exercise grouping noted below is comprised of 2 sets of antagonistic movements per and are meant to be performed in superset fashion; in other words, don’t rest between the exercises more than time needed to move to the next exercise.
Quad 1: Flat-bench press* – This exercise will work the chest overall, as well as the anterior deltoids and triceps and is generally performed with a straight-bar or dumbbells.
Typically performed with a straight-bar, this exercise may also be performed at a t-bar row station that is designed to completely support the body as one is bent over in a modified prone position.
Incline bench press* – This exercise is performed essentially the same as the flat-bench press with two notable differences.
An incline bench is needed for this exercise and it is typically performed with a straight bar, or dumbbells.
Once again, each grip poses its own unique stimulus to the exercise.
Seated rear deltoid rows* – Perform this exercise at the low-cable row station.
Cable crossovers* – A particularly effective movement for blasting the lateral area of the chest, this exercise is performed at the crossover station designed specifically for this type of movement.
For added variety and slightly different stimulus, one can use either the high or low cables to perform this exercise.
The bench is essential for support here as the exerciser is bent over at the waist until the upper body is nearly parallel to the floor.
Of course there are several exercises and variations of that one could substitute for any of those listed here.
One can alter the training stimulus in his or her routine simply by flip-flopping the order of exercises performed in a training session every so often, or by switching from using a straight-bar to heavy dumbbells instead. These are just a couple of tactics that keep the routine fresh.
Flat-bench flyes* – This exercise is performed with a flat bench and either dumbbells or the low cables on the cable crossover machine.
Another good chest isolation exercise when performed with the arms slightly bent at the elbows, pullovers can be dangerous if performed irresponsibly.
Chest dips* – These are generally performed in the gym at the dip station designed for this exercise.
Dips can be performed with a sturdy bench and can be a very effective body-weight exercise.
One can plainly see that one’s options are nearly endless with all the variations of exercises that work the chest.
There are a plethora of exercises not listed here that work the muscles of the chest.
Don’t be afraid to substitute other chest exercises for those noted above.
Regardless of the particular exercises that one decides to use, if the goal is a larger and fuller chest, then one needs to utilize moderately heavy resistance for a minimum of two to three sets per exercise, per session.
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