There seems to be a lot of confusion out
there about how exactly to develop a full, balanced
There seems to be a lot of
confusion out there about how exactly to develop a full, balanced
chest. While I generally believe that the upper pecs are the key to
bringing out the entire chest, I think it’s important for
advanced level trainers to employ a wide array of movements that
attack the pecs from a variety of angles.
In addition to the basics, here’s some of the best exercises
to round out your pec development with:
High Cable Crossovers: this is an excellent movement to hit
the lower pecs as well as the difficult to develop inner pecs. Good
development of the inner pecs, of course, gives you that nice
separation that is a hallmark of a first-rate physique.
Low Cable Crossovers: these are also great for hitting the
inner pecs—continuous tension is the key here.
Bench Press (Wide Grip): extend your grip out on the flat
bench press to shift the emphasis to the lower pecs.
Here is an example of the regular grip for the bench press:
Bench Press (Close Grip): the mid-range section of this
movement really targets the inner chest pretty intensely. Later in
the movement, of course, the triceps and upper chest take over.
Decline Bench Press: these, of course, primarily hit the
lower pecs hard. If you move your grip in a bit and really
emphasize the top of the movement, you’ll get good stress on
the inner pecs as well.
Dumbbell Flyes: if performed strictly, Dumbbell Flyes can
hit the inner chest, though you really need to squeeze your pecs
together hard to get the full effect. I like to alternate doing
Dumbbell Flyes on the flat bench, incline bench, and decline
Dips: the elbows-in variation place the bulk of the
emphasis on the lower pecs, while the elbows-out style will pull
the inner pecs more into the exercise.