So last week I met up with my close friend Angus Bailey for a Big Boss Chest workout. We have trained together on and off since I was 20 years of age. That was 10 years ago! Wow.
Angus is an INBA WA Body Building Champion, INBA International Judge, A Family and a all round Legend. Find him on INSTAGRAM @angus_bailey
MY TOP #4 MOVEMENT TO BUILD A BOSS STRONG CHEST
1. Barbell Bench Press
Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength
In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development.
2. Flat Bench Dumbbell Press
Why it’s on the list: 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.
In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don’t typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.
In fact, the similar nature of these movements was confirmed via electromyography (EMG) analysis, which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle activation.
3. Low-Incline Barbell Bench Press
Why it’s on the list: Many benches are fixed at a very steep angle, which requires a larger contribution from the front delts than the chest to move the weight. If possible, go for a less-steep incline to hit the upper pecs without as much stress on the delts. You can also easily do low-incline benches with an adjustable bench on the Smith machine.
If you’re really looking to build that shelf of an upper chest, EMG results have suggested that bringing your grip in a bit closer may hammer upper-chest fibers significantly more
In your workout: Many chest workouts start with flat-bench movements first, then progress to inclines, but it’s time to get out of that bad habit. Every so often, start with inclines. The benefit is that you’ll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth.
4. Pec-Deck Machine
Why it’s on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights.
EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the pec deck and bench press, which means that even though you’ll probably be working in different rep ranges for each exercise, you’ll get great chest activation from this machine.
Get into it!!!! Find your gym partners or get yourself a Personal Trainer. Form is very important as well as finding the right intensity to suit your goals.
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