The first thing people think about when they hear "chest day" is the bench press. This is a staple exercise that is effective and by far one of the most popular exercises in the gym among men and women. It is simple and effective.
However, there is a certain type of chest movement that is similar to incline chest movements, but is much more effective in building a bigger and more dominant chest. These are incline chest exercises.
Why Incline Exercises?
It has recently been discovered in the fitness industry that doing more incline movements for your chest will actually help you make it much stronger and give you a much more full and bigger chest. The reason for this is that the upper chest (which is the part of the chest that is targeted during incline movements) makes up a WHOLE 2/3 of your ENTIRE chest. This means that it would make MUCH more sense to do more incline movements on your chest days as it would prove to be much more effective as it would target most of your chest.
By doing more incline based movements on your chest day you are doing a much better job at targeting your entire chest. Here are the TOP 3 BEST incline chest exercises that you should incorporate in your chest day for better chest activation and to build a stronger chest.
Incline Barbell Bench Press
This exercise is a super effective and easy exercise to target your upper chest. This can be done as a free weight or even on the smith machine for better stability.
How to Do
Simple go to a smith machine or a squat rack with an adjustable bench. Then adjust the bench to an angle of about 30 degrees right below the barbell that is on the rack. After, simply un-rack start pressing the barbell. Make sure to keep safety bars or have a spotter to prevent injury.
Benefits
This exercise is a great alternative for a regular bench press and it has more emphasis on strength. Make sure you are progressive overloading (doing more weight or reps every session you do this exercise going forward) for the BEST results.
Incline Dumbbell Press
This exercise is super similar to the incline barbell press but instead you use dumbbells. The reason why this is different is because with dumbbells, you get a better range of motion as you can bring the dumbbells deeper than you can a barbell.
How to Do
It is super simple to do. Simply get 2 dumbbells, and go to an inclined bench that is roughly at 30 degrees. Then simply kick up the dumbbells to your chest as you are putting your back against it. Then start pressing the dumbbells.
Benefits
This exercise has a greater emphasis on hypertrophy (when the muscles break down and rebuild much stronger). I recommend that you also progressive overload this exercise (do more weight or reps than the last time you did this exercise) for the BEST results.
If you look online, there will be people who will tell you 10 or even 20 different exercises that hit upper chest, in reality most of those extra exercises are simply just not effective for hitting upper chest. These are the ONLY 2 incline chest exercises that YOU NEED to build a bigger chest.
Thanks for reading!
Just a young man trying to bring fitness to the world!
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