A powerful, muscular chest is a hallmark of a well-developed physique, and achieving it requires more than just a few sets of bench press. To maximise hypertrophy (muscle growth), you need a well-structured routine that incorporates a variety of angles, loading schemes and resistance profiles.
This article presents the five best exercises for building a jacked chest, backed by peer-reviewed research and biomechanical analysis. Each movement targets different aspects of the pectoral muscles to ensure complete development.
Anatomy of the Chest
Understanding the structure of the chest helps in selecting exercises that cover all aspects of muscular development. The primary muscles of the chest include:
Pectoralis Major
The pectoralis major consists of two heads:
- Clavicular head (upper chest)
- Sternal head (mid and lower chest)
Pectoralis Minor
Located underneath the pectoralis major, it assists with scapular movements and contributes to the chest’s overall size and shape.
Supporting Muscles
These include the anterior deltoids and triceps brachii, which are activated in most chest pressing movements.
1. Barbell Bench Press
Why It Works
The barbell bench press remains the gold standard for building chest mass. It allows heavy loading and recruits large amounts of muscle fibres, especially in the sternal head of the pectoralis major. Electromyographic (EMG) studies have consistently shown high activation of the chest musculature during the bench press (Schoenfeld, 2010).
Execution
- Lie flat on a bench with feet planted on the ground.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar under control to the lower chest.
- Drive the bar upwards while keeping the scapula retracted.
Science-Backed Benefits
A study by Saeterbakken et al. (2017) found that the barbell bench press produced higher pectoralis major activation than Smith machine presses and push-ups, making it more effective for hypertrophy when performed with proper form and progressive overload.
2. Incline Dumbbell Press
Why It Works
The incline dumbbell press emphasises the clavicular head of the pectoralis major, which is often underdeveloped. The independent arm paths also allow for a greater range of motion and a more natural pressing angle, reducing the risk of shoulder impingement.
Execution
- Set a bench to a 30° to 45° incline.
- Hold a dumbbell in each hand at shoulder level.
- Press the weights upwards while maintaining control.
- Lower the dumbbells to chest level with elbows flared at about 45 degrees.
Science-Backed Benefits
According to Lauver et al. (2015), the incline press results in significantly greater upper chest activation compared to the flat bench. This makes it essential for developing the upper portion of the chest.
3. Weighted Dips
Why It Works
Weighted dips target the lower chest and triceps, with an emphasis on the pectoralis major sternal head when the torso is leaned forward. This bodyweight movement allows for progressive overload and increased time under tension, crucial variables for hypertrophy (Schoenfeld, 2010).
Execution
- Use dip bars or a dip station.
- Lean the torso forward and lower yourself until the upper arms are parallel to the ground.
- Press back to the starting position.
- Add resistance with a dip belt or weighted vest as strength increases.
Science-Backed Benefits
An EMG analysis by Boeckh-Behrens and Buskies (2000) indicated that forward-leaning dips produce superior lower chest activation compared to push-ups and machine presses. They also engage stabilising muscles, enhancing overall chest development.
4. Cable Chest Flyes
Why It Works
Cable chest flyes maintain constant tension on the pectorals throughout the entire range of motion, unlike dumbbell flyes where tension drops at the top of the movement. They also allow for customisation of the angle, targeting different parts of the chest.
Execution
- Set the cables at chest or low level depending on target area.
- With a slight bend in the elbows, bring the handles together in front of your chest.
- Squeeze the chest at the peak contraction.
- Slowly return to the starting position.
Science-Backed Benefits
A study by Schick et al. (2010) demonstrated that cable exercises provide consistent muscle activation due to linear variable resistance. This makes cable flyes a valuable hypertrophy tool, especially when performed for moderate to high reps with a focus on contraction.
5. Machine Press (Plate-Loaded or Selectorised)
Why It Works
Machine presses reduce the need for stabilisation, allowing for focused overload of the pectoral muscles. They are ideal for achieving muscular failure safely and are particularly beneficial during high-volume hypertrophy training phases.
Execution
- Adjust the seat so that the handles are in line with the mid-chest.
- Press the handles forward until arms are extended.
- Control the resistance back to the starting point.
Science-Backed Benefits
Gentil et al. (2007) found that resistance machines produce similar hypertrophy outcomes to free weights when volume and intensity are matched. This makes machine presses a viable option for advanced trainees looking to isolate the chest or minimise joint stress.
Programming Considerations
Volume and Frequency
Research by Schoenfeld et al. (2016) suggests that 10–20 sets per muscle group per week are effective for maximising hypertrophy. A training split that targets the chest twice per week with a variety of exercises and rep ranges is optimal.
Rep Ranges
- Heavy loads (4–6 reps): Strength and mechanical tension
- Moderate loads (8–12 reps): Hypertrophy
- Light loads (12–20 reps): Metabolic stress
Combining these ranges within your weekly routine can lead to more comprehensive muscle growth (Schoenfeld, 2010).
Progressive Overload
Regardless of exercise selection, progressive overload is the key driver of hypertrophy. This can be achieved by increasing weight, reps, sets or reducing rest time between sets.
Exercise Order
Start your workout with compound movements like barbell or dumbbell presses to take advantage of maximal strength levels, followed by isolation exercises like cable flyes for metabolic stress and muscular fatigue.
Bibliography
Boeckh-Behrens, W. & Buskies, W., 2000. Biomechanical and electromyographical analysis of dips. Munich: BLV Verlagsgesellschaft.
Gentil, P., Soares, S. & Bottaro, M., 2007. Resistance training with machines or free weights: impact on muscle strength and hypertrophy. Journal of Sports Science & Medicine, 6(4), pp. 497-502.
Lauver, J.D., Cayot, T.E. & Scheuermann, B.W., 2015. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science, 15(2), pp. 117-124.
Saeterbakken, A.H., Mo, D.-A., Scott, S. & Andersen, V., 2017. Effects of bench press variations in competitive athletes on muscle activity and performance. Journal of Strength and Conditioning Research, 31(12), pp. 3439-3447.
Schick, E.E. et al., 2010. Comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), pp. 779-784.
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.
Schoenfeld, B.J. et al., 2016. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 30(2), pp. 311-318.
