Someone asked me in the gym, what was the best exercise for his chest?
Simple answer: It depends.
There are indeed several factors to consider, and individual preferences and goals play a crucial role.
So I wanted to share a more in-depth explanation of what to consider when selecting exercises:
Technical Difficulty Some exercises, like the barbell bench press, require more technical proficiency to execute correctly. This factor is essential for safety and maximising effectiveness. Novices might initially benefit from simpler exercises and certain machines like the chest press. When approaching the more technical lifts always begin with lighter weights to master the form gradually.
Range of Movement (ROM) Different chest exercises offer varying ranges of motion. For instance, the barbell bench press has a more fixed range compared to the dumbbell incline press, which allows for a broader stretch. The choice of exercise should align with your comfort level and any specific needs, such as emphasising a particular part of the chest.
Muscle Bias and Isolation Various chest exercises emphasise different parts of the chest. For example, incline bench press targets the upper chest, while decline bench press targets the lower chest. Understanding your desired muscle emphasis can guide exercise selection.
Strength vs. Hypertrophy Some exercises are better suited for strength development, focusing on heavy weights and lower rep ranges (e.g., barbell bench press), while others are more conducive to hypertrophy, emphasising moderate weights and higher rep ranges (e.g., cable flys). Your choice depends on whether you aim to build pure strength or size.
Stability and Core Engagement Exercises that involve stability, such as using an unstable surface or single-arm movements, engage the core muscles more. This can contribute to overall strength and stability, benefiting not only the chest but also the surrounding muscle groups.
Safety Pay attention to your body and any potential joint stress or discomfort. Certain exercises/equipment may be more suitable for individuals with pre-existing conditions or injuries. For instance, a chest fly machine would be safer than a dumbbell chest fly for someone with shoulder issues. Prioritise safety to ensure longevity in your training.
Variety and Plateau Prevention Changing exercises every 4-6 weeks can help prevent plateaus and keep workouts interesting. This not only challenges the muscles differently but also maintains mental engagement.
Remember, there's no one-size-fits-all answer, and experimenting with different exercises allows you to find what works best for you. Consistency, progressive overload, and mastering proper form are key elements for success in strength training.
So to keep it simple..
For 4-6 weeks, choose an exercise(s) which is aligned with your goals and ability.
Focus on performance (get really good at it)
If you are progressing and enjoying it (keep doing it)
If you have plateaued (change it up to a different variation)
Repeat step 1.