I’ve never considered the bench press the preeminent upper body exercise and I know there are several strength coaches that would be of the same mind. Not everyone is built the same way and no matter how superior your form is you may find that weeks and weeks of bench pressing just doesn’t gain muscle fast to your chest. You can continue to load more weight on the barbell week after week but the only thing that seems to develop are your delts, triceps, and to a lesser degree the chest muscles. There is a cure for a flat chest if bench press workouts don’t work for you. Here are some solutions you can try.
Dumbbell Bench Press
This exercise is where I made a breakthrough in chest training when bench press workouts failed me. Using dumbbells made an unbelievable change. My pecs started gaining mass faster than ever and I soon brought it back up to the level of my triceps and delts. The only problem with the DB Bench Press is that your strength may soon start to surpass the weight of the dumbbells in the weight room. Many gyms don’t go over 80 pounds and even less go up to 100. Get around this by doing incline dumbbell presses first. It really pays to put some focus on the upper chest exercises first to build big pecs that are fully developed.
Weighted Dips
If the bench press workouts don’t work and the dumbbells in your fitness center are too light you can build big pecs with weighted dips. There are plenty of plates that you can strap around your waist so this is an exercise that you won’t have to worry about going too light on. Do the dip with a slight forward lean and start the press with your pecs. Then your delts and triceps will start to help execute the movement. There is nothing better than heavy weighted dips and it is one of the best chest exercises for big pecs over most anything else you can do. Once you have pre exhausted your chest on dips you can go back to the dumbbell rack and you won’t have to use as heavy of weights.
Try out these simple techniques if your bench press workouts aren’t giving you the big pecs that you want. The best chest exercises to build muscle fast aren’t necessarily the flat bench so if you have lagging pecs start dipping and doing dumbbells and you’ll be amazed how quickly your chest muscles fill out.
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