Try these 3 great chest workout programs for size!
1. Flat-Bench Dumbbell Press
With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.
2. Incline Dumbbell Flyes
Not many single-joint exercises made the list, but this is one of our favorites. It's an effective move to isolate the pecs after completing your multi joint exercises. Cables allow for continuous tension throughout the exercise full range of motion. If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.
3. Dumbbell Pullover
Arnold did it to stretch his lats and chest because he believed they helped to expand his rib cage for further growth. Lower the weight to a count of five, then bring it on your chest to a one-count. Press the top as hard as you can before lowering the weight again.
