The best chest exercises: Bench Presses

You must have heard the term pecs meaning the chest, one time or another. Pecs are short for Pectoralis Major, which are upper chest muscles that form a large part of the chest muscle. We recommend dumbbell flies, cable flies, cable crossovers, and pec deck machine exercises to maintain muscle tone and definition. Bench press exercises, however, are the best chest exercises for upper chest muscle growth. We discuss more below.

The Flat Bench Press

The flat bench press is your best choice to get a lot of results for increasing strength in your pectoral muscles. This exercise is helpful to develop your anterior deltoids, front shoulder muscles, too. You can do bench presses with a barbell. More info below.

1. Begin by lying down on a flat bench. Hold on to the barbell using an overhand grip with some distance between your hands, a bit more distance than the shoulder width.

2. Take the barbell from off the rack, and push upwards until your arms fully extend.

3. While you inhale, lower the barbell slowly down to your chest without letting it bounce off your chest.

4. Take a small pause. Then push the barbell into the extended position. You mustn’t let the barbell to move too far forward or too far backward, because you will lose control.

5. When the movement has ended, exhale. Then repeat the steps above.

Variations of the Bench Press

You can do the Decline Bench Press on a bench that’s inclined in between 20 to 40 degrees. If you want to increase the size and definition of the lower part of your pecs, then this is the type of bench press you want to do.

The bench should be between 45 and 60 degrees inclined if you want to do the Incline Bench Press. This is the bench press you want to do if you want to increase the size and definition of the upper part of your upper chest muscles (pecs). This exercise also works on your anterior deltoid muscles.

The Close-grip Bench Press is done the same way as the flat bench press, except with a much less distance between the hands (12 inches). The targets of this variation are your tricep muscles and your pecs.

All these variations of the bench press are good to build muscle mass. Even though we talked about using barbells, the exercises presented can be done successfully with dumbbells.

Bench Press Tips

Be attentive not to bounce barbells at their lowest positions. You could really get hurt. Always hold the barbell straight and don’t let it move too much forward or backward as this may cause you to lose control of the weight. The best chest exercise you can perform is the bench press. however, to be safe, just have someone there to spot you when you’re doing the free weight presses.

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