How To Grow Your Chest Explained Simply

How To Grow Your Chest Explained Simply

First, make sure you train a Flat Bench Press variation. This will help you target the lower or sternocostal head of the pecs. Both a Barbell or Dumbbell Bench Press are good options in this case. Research found that the Barbell & Dumbbell Flat Bench Press produce similar chest activation [1].

Secondly, also train an Incline Press to target the upper or Clavicular heads of the pec. Make sure to keep the elbows slightly tucked during an Incline Press to better align the resistance with your chest muscles.

Thirdly, we also want to incorporate a chest fly. The main function of your Pectoralis Major is horizontal shoulder adduction. We isolate this movement during chest flyes. Based on how you perform the Chest Flyes, you can focus on the Upper or Lower head of the pecs. A “Low-To-High Chest Fly” will focus more on the Upper Pecs, while a “High-To-Low Chest Fly” will focus more on the Lower Pecs.