Tension is not maximized on the pecs from start to finish (the front delts and triceps do work). Because the bar is going up or down in a straight (or nearly straight) line, you’re battling gravity from start to finish. The barbell bench press at any angle has three things going for it: A third study also ranked traditional barbell bench presses high but placed the WIDE-GRIP GUILLOTINE PRESS (a risky variant of the barbell bench press, done to the neck) even higher. One of the two biggest studies, differentiated angles for the chest press, and in doing so the BARBELL INCLINE PRESS wins for upper chest, as does the BARBELL DECLINE PRESS for lower chest. Here it is, the old standard at #1: a compound exercise that works the anterior deltoids and triceps with the pectorals, but still does the best job of targeting the pecs. Let’s dive deep into the science of pectoral training to determine the best (and worst) chest exercises.įocusing on the two biggest EMG studies, the clear winner for best chest exercise in both is: BARBELL BENCH PRESS Olympia Ronnie Coleman, who typically did nothing but flat, incline, and decline presses for chest-barbells one workout and dumbbells the next.) But the story is more complicated than just “do free-weight basics,” because when it comes to flying, machines are superior. (One big exception from the recent past was 8-time Mr. That’s because everyone did barbell bench presses then, while too many champs avoid them today. The chests of Arnold Schwarzenegger and Franco Columbu in the ’70s (seen above) would still wow on the Mr. The interesting thing about pecs is, unlike some other muscles, the highest bodybuilding standards haven’t changed much over the past half-century. The results may surprise you-or maybe not. We sifted through the data of three electromyography (EMG) studies to determine precisely which exercises do the best job of activating your pectorals, which do an okay job, and which you should modify or avoid. What are the best chest exercises, and what are the worst? We have the science.
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