Strengthening the chest is essential for functional fitness, athletic performance, and achieving a balanced, aesthetically pleasing upper body.
For intermediate lifters, chest exercises should focus not only on muscle growth but also on enhancing muscle definition and symmetry. In this article, we’ll explore three of the best exercises tailored for intermediate-level lifters aiming for a stronger, more attractive chest. Each exercise is supported by scientific research to maximise muscle recruitment, hypertrophy, and progressive overload.
Let’s delve into these intermediate exercises and discuss how they can significantly enhance your training routine.
Why Chest Training is Important
A well-developed chest is crucial for functional and aesthetic reasons. The pectoralis major, pectoralis minor, and surrounding stabilising muscles contribute to arm mobility, pushing strength, and shoulder stability.
The National Strength and Conditioning Association (NSCA) highlights that a robust chest also reduces the risk of shoulder injuries (Baechle & Earle, 2008). Beyond functionality, a strong chest conveys an attractive, balanced physique that symbolises strength and power. A structured chest workout routine can lead to substantial gains in both strength and aesthetics for intermediate lifters.
Exercise 1: Incline Dumbbell Press
Why it Works
The incline dumbbell press targets the upper portion of the pectoralis major, a region that is often underdeveloped in most gym-goers. This exercise is more effective for upper chest hypertrophy than the flat bench press, as shown in a study published in the Journal of Strength and Conditioning Research (Trebs et al., 2010). The incline dumbbell press emphasises muscle fibre recruitment in the clavicular head, which is essential for chest thickness and overall upper body symmetry.
How to Perform
- Set an adjustable bench to a 30-45 degree incline. Research indicates that this angle provides optimal upper chest activation while minimising shoulder strain (Saeterbakken & Fimland, 2013).
- Hold a dumbbell in each hand, resting them at chest level.
- Press the weights upward in a controlled motion, fully extending your elbows at the top without locking them.
- Slowly lower the dumbbells to the starting position to maximise eccentric loading.
Science-Backed Benefits
Incline pressing movements recruit the pectoralis major’s upper fibres more effectively than flat or decline presses. A study comparing muscle activation during different bench angles found that the 30-degree incline bench had the highest electromyographic (EMG) activity for the clavicular portion of the pectoralis major (Glass & Armstrong, 1997). Incorporating this movement into your routine will strengthen your upper chest, enhancing the balance and aesthetics of your entire torso.
Exercise 2: Dumbbell Flyes
Why it Works
Dumbbell flyes isolate the pectoralis major by reducing tricep involvement, which is common in pressing exercises. This isolation allows for a full stretch across the muscle fibres, leading to increased hypertrophy. Research suggests that exercises with greater muscle stretch, such as flyes, lead to significant gains in muscle size and strength due to the tension applied across a broader range of motion (Ogborn & Schoenfeld, 2014).
How to Perform
- Lie flat on a bench, holding a dumbbell in each hand above your chest with your arms slightly bent.
- Slowly lower the weights to your sides, maintaining the bend in your elbows to reduce shoulder strain.
- Once you feel a stretch in your chest, bring the dumbbells back together at the top in a controlled motion, keeping tension on the chest.
Science-Backed Benefits
Studies indicate that exercises with a larger range of motion, such as dumbbell flyes, enhance muscle hypertrophy due to increased mechanical tension across the fibres (McMahon et al., 2014). When paired with compound movements, flyes can promote balanced muscle development and reduce the risk of imbalances. Additionally, dumbbell flyes place less strain on the shoulder joint compared to barbell presses, making them an ideal choice for those prone to shoulder injuries.
Exercise 3: Cable Crossover
Why it Works
The cable crossover allows for constant tension throughout the movement, a key component in muscle growth. Unlike dumbbell or barbell exercises where resistance can vary through the range of motion, cables maintain consistent tension, which enhances time under tension. A study in the Journal of Applied Biomechanics found that cable exercises increased pectoral activation compared to traditional dumbbell and barbell exercises (Schick et al., 2010).
How to Perform
- Position the cable pulleys above shoulder height and grab a handle in each hand.
- Step forward and pull the cables downwards and across your body in a sweeping arc, bringing your hands together at hip level.
- Squeeze the chest at the end of the movement and slowly return to the starting position to maximise tension.
Science-Backed Benefits
Cable exercises like the crossover offer a unique advantage by providing consistent tension through both the concentric and eccentric phases. Research demonstrates that consistent tension, especially in the eccentric phase, leads to greater muscle fibre recruitment and metabolic stress, both of which are key drivers of muscle growth (Schoenfeld, 2010). Moreover, cable crossovers allow for more movement control, making them suitable for intermediate lifters aiming to refine their chest aesthetics without risking injury.
Implementing These Exercises into Your Routine
These exercises work best when combined into a comprehensive chest workout, performed 1-2 times per week to allow for adequate recovery. Aim for 3-4 sets of 8-12 reps, ensuring that each set is performed with proper form to prevent injury and maximise hypertrophy.
- Incline Dumbbell Press: 3-4 sets of 8-10 reps
- Dumbbell Flyes: 3-4 sets of 10-12 reps
- Cable Crossover: 3-4 sets of 10-12 reps
Incorporate progressive overload by gradually increasing the weight, reps, or time under tension as you advance. This approach stimulates continual growth and adaptation, optimising your efforts and results in the gym.
Conclusion
For intermediate lifters, targeted exercises such as the incline dumbbell press, dumbbell flyes, and cable crossover can offer unparalleled benefits for chest development. These exercises, backed by scientific research, enhance muscle activation, hypertrophy, and balance, resulting in a stronger, more attractive chest. Incorporate these movements into your routine consistently, prioritising proper form and progressive overload for optimal results.
Key Takeaways
| Exercise | Main Benefits | Recommended Sets & Reps |
|---|---|---|
| Incline Dumbbell Press | Targets upper chest for balanced development | 3-4 sets of 8-10 reps |
| Dumbbell Flyes | Enhances muscle stretch and hypertrophy | 3-4 sets of 10-12 reps |
| Cable Crossover | Maintains constant tension for growth | 3-4 sets of 10-12 reps |
Bibliography
Baechle, T.R. & Earle, R.W., 2008. Essentials of Strength Training and Conditioning. 3rd ed. Champaign, IL: Human Kinetics.
Glass, S.C. & Armstrong, T., 1997. Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles During Three Upper-Body Lifts. Journal of Strength and Conditioning Research, 11(4), pp. 278-282.
McMahon, G.E., Morse, C.I., Burden, A., Winwood, K. & Onambélé, G.L., 2014. Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. Journal of Strength and Conditioning Research, 28(1), pp. 245-255.
Ogborn, D. & Schoenfeld, B.J., 2014. The role of muscle damage in the repeated bout effect. Journal of Strength and Conditioning Research, 28(5), pp. 1287-1295.
Saeterbakken, A.H. & Fimland, M.S., 2013. Effects of bench press variations on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 27(7), pp. 1824-1830.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Tran, T.T., Uribe, B.P., & Kuehne, T.E., 2010. A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Applied Biomechanics, 26(2), pp. 189-195.
Trebs, A.A., Brandenburg, J.P. & Pitney, W.A., 2010. An electromyographic analysis of 3 muscles surrounding the shoulder joint during common shoulder press exercises. Journal of Strength and Conditioning Research, 24(1), pp. 197-201.
