My Favourite Chest Exercises

My Favourite Chest Exercises

“There is no one specific magic chest exercise to make you have an advantage”

My Approach

I personally enjoy working out a certain muscle group 2-3 times a week. I find that it helps me build muscle & strength better and doesn’t make me sore. I will typically do 2 or 3 upper body days and 1 or 2 lower body days. Research has shown that roughly 40–70 reps per muscle group should be performed per workout session for optimal muscle gain. The rep range and set range will depend on your specific goals. I typically like sticking with a 4–8 rep range for 3-4 sets with my chest movements (this will also depend on what exercise I am doing). My favorite approach is to perform a set, take a break then repeat with lower weight but with more reps. For example, I will perform 220lbs for 4 reps, take a break then go down about 10% in weight for the next set but perform more reps (200lbs for 6 reps then 180lbs for 8 reps). Every week I make sure to progress 5lbs up in each set. This is called progressive overload. If you can’t progress in weight for a week try to go for more reps than the last week. This is also another example of progressive overload.

My Top 5 Chest Exercises:

•Bench Press
•Incline Bench Press
•Dumbbell Bench Press
•Seated Cable Flys (Pec Deck)
•Push Ups

Conclusion

Do exercises that you enjoy with proper form and that don’t cause pain. Work on getting stronger each week and focus on your goals. There isn’t a “magical” exercise out there that will make progress go quicker so just work on yourself and try to make it fun.

Written By: Jereymi Longpre