The Bench Press: Overrated or Overused?
It comes as no surprise that when most men think of chest workouts, the bench press immediately comes to mind. But if you’re seeking an answer to how I developed my well-defined and sizeable chest, prepare to be surprised.
My journey to building a remarkable chest took an unexpected turn. While benching an impressive 275 pounds for 25 reps, disaster almost struck as I felt a sharp pain in my left pectoral muscle. The following day, my chest was so sore that extending my arm forward seemed like an insurmountable task. I strained my chest, which meant I almost tore it. Little did I know that this incident would transform my chest workouts and development forever.
Working through the Injury: Rapid Results Unveiled
However, I refused to let this setback deter me. Instead, I worked around the injury and started experiencing remarkable progress at an astonishing rate.
So, how did I achieve these results? I shifted my focus from the conventional bench press to exercises such as barbell incline presses, incline dumbbell presses, and flies.
Yes, you read that correctly; while the bench press has its merits, it’s incline exercises that truly rule the roost. Many bodybuilders fall victim to the ego lift that is the bench press, but the secret lies in exercises like incline barbell presses, incline dumbbell presses, and flies.
In fact, at the pinnacle of my bodybuilding career, I abstained from bench pressing for over two years. Allow me to share some tips on how to sculpt an exceptional chest without relying on the bench press and introduce you to one of the most effective chest exercises.
First, let me say returning to incline barbell chest presses after my pectoral muscle had fully healed marked a significant milestone in my chest-building journey. I firmly believe that incorporating heavy incline bench presses into your routine contributes significantly to adding mass to the upper pectoral muscles.
I’ve consistently conveyed to my male clients that while anyone can work on the lower portion of the chest, what truly makes an impression is the upper chest development. In my experience, it’s the incline motions that prove to be more effective at adding mass to the upper chest compared to flat bench exercises. While opinions on this matter may vary, I stand by this belief based on my personal experience and expertise.
The Ultimate Chest Exercise: Incline Dumbbell Press
Exercise Description:
Important Note: Adjust the bench to a 35-45-degree angle to target the upper chest.
- Lie on an incline bench with dumbbells in hand, extending your arms fully with palms facing out towards your feet.
- Lower the dumbbells slowly, ensuring they come within 2-4 inches of each side of your deltoids.
- Press the dumbbells back to the starting position within the same range of motion.
- Inhale as you lower the dumbbells and exhale as you lift them.
- Repeat for the recommended number of reps.
Here are some special techniques that will significantly enhance your chest development within just two weeks. Click below to view detailed exercise demonstrations.
- As you push the dumbbells upwards, envision squeezing a quarter between your pecs. This technique enhances the chest contraction, giving you an incredible pump.
- Avoid locking out at the top of the movement; stop about an inch before full extension.
- Many bodybuilders like to tuck their elbows slightly inward on the descend and upward. I like to keep my elbows and shoulders at 90 degrees doing this movement.
- Important Note: Set the bench at a 35-45-degree angle to target the upper chest.
Workout Plan:
- Frequency: 1-2 days per week
- Duration: 10-20 minutes
- Rest: 1-2 minutes
- Sets: 3-5
- Weight: Choose a weight that challenges you, pushing yourself to the brink in the last 2-3 reps, or seek assistance from a spotter if necessary.
By following this routine, you’ll notice and feel a remarkable difference in just 14-30 days, as your chest blossoms into a masterpiece of impressive shape.
Sincerely,
E.P.
