Your chest is one of the easiest places to pack on muscle, right? You just do bench and cable flys and you’ll be massive in no time. Kind of, but there are ways to take your chest game to the next level. Here are three of our favourite exercises for building a strong and defined chest.
Static dumbbell holds
You could do this with a barbell, but it’s much easier to get a deeper position using dumbbells. What you’re doing here, is the negative part (the downward part) of a dumbbell bench press, and pausing in the most stressed position. Maintaining that time under tension is going to force the muscles in your chest to adapt and grow.
How to perform static dumbbell holds
Use a weight that’s going to challenge you after about five seconds in the hold.
- Set up in a normal dumbbell benching position
- Lower the weights slowly until you reach full tension
- Hold for 5 seconds, press back up
- Do 6 sets of 8-10 reps
Work different parts of your chest and identify weaknesses by switching up your push-ups to include any of these variations.
We particularly love the T push-up and the stuff with the resistance bands.
Single-arm kettlebell work
Single-arm dumbbell bench press is great for building strength and stability through your core, while forcing the side of the chest you’re training to work incredibly hard. Using kettlebells, though, takes everything up a level. Kettlebells sit differently overhead than dumbbells and the result is much more challenging.
Movements to try single-armed with a kettlebell:
- Bench press
- Turkish get-ups
- Standing strict press
You might hate them, but burpees are like a push-up with lots of built-in cardio. Strength plus cardio equals size and definition. You know it makes sense.
Do 50 for time, you’ll thank us for it later.
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