5 Highly effective exercises to grow your chest.

Here are five effective exercises for targeting the chest muscles:

1. Barbell Bench Press: This classic exercise is a staple for chest development. Lie flat on a bench, grip the barbell slightly wider than shoulder-width apart, lower it to your chest, and push it back up to the starting position. It primarily targets the pectoralis major.
2. Dumbbell Flyes: Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms out to the sides, keeping a slight bend in the elbows, and bring the weights together above your chest in an arc motion. Lower the dumbbells back down with control. This exercise targets the chest muscles and emphasizes the outer portion of the pectoralis major. You can also perform flyes on a TRX or gymnastic rings as an alternative.
3. Push-Ups: This bodyweight exercise effectively engages the chest muscles. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your body straight, until your chest almost touches the ground. Push back up to the starting position. You can modify the difficulty by performing push-ups on your knees or elevating your feet on a platform.
4. Incline Barbell Bench Press: The upper pecs are overlooked when it comes to training the chest. I prefer a closer grip for incline bench press because of the length of my arms. Set up the same as regular barbell bench press.
5. Dips: Using parallel bars or rings for the more advanced lifter, grip the handles and lift yourself up, supporting your bodyweight with your arms. Lean slightly forward, and slowly lower yourself down by bending your elbows until your shoulders are at or below elbow level. Push yourself back up to the starting position. Dips primarily target the chest muscles, along with the triceps and shoulders.

Remember to warm up before performing these exercises and use proper form to prevent injuries. It’s also essential to consult with a fitness professional or trainer to ensure you’re using correct technique and appropriate weights for your fitness level. If you happen to live in Toronto send me a message for personal training.