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Essential Chest Exercises: Just 2 are Enough

by Gym Slacker
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The ONLY 2 Chest Exercises You Need (NO, SERIOUSLY!)

Building a Bigger and Well-Developed Chest

Hey there, fitness enthusiasts! Have you ever wondered if there are only two chest exercises you need to do to achieve that pumped and chiseled chest? Well, get ready to be blown away because in this article, we’re going to reveal the secret to building a bigger, more well-developed chest. And yes, we are serious!

The Function and Importance of Chest Exercises

Before we jump into the specifics, it’s important to understand the function of the chest muscles. The chest, also known as the pectorals, consists of three heads and has two primary functions. The first one is flexing the shoulder and driving the arm out in front of the body. Pretty straightforward, right? Any chest exercise you do will target this function.

However, many people overlook the second function of the chest muscles, which is shoulder adduction. This involves bringing the arm fully across the chest, past the midline. To fully develop your chest, it’s crucial to focus on exercises that target both of these functions.

The Two Essential Chest Exercises

So, what are the two chest exercises that should make up the core of your chest workouts? Drumroll, please…

1. Bench Press: The all-time classic, the bench press, is a staple in any chest routine. It targets both the flexion of the shoulder and the adduction of the arm across the chest. Depending on your specific goals and weaknesses, you can choose between the barbell bench press or dumbbell bench press on an incline bench. The incline bench targets the upper chest more effectively, helping you build a well-rounded chest.

2. Crossover: The crossover exercise might be seen as a luxury by some, but it’s a must-do exercise for maximal chest growth. This exercise can be performed using a machine or even a simple resistance band. The angle of the arm travel during the movement determines whether you target the upper, middle, or lower portions of your chest more effectively. It’s a versatile exercise that complements the bench press perfectly.

Tailoring the Exercises to Your Needs

Now, it’s important to assess your own chest development and identify your weaknesses. If your upper chest is lacking, focus on incline bench variations and use the crossover exercise with an arm angle that targets the upper chest. On the other hand, if you have a sagging or poor lower chest line, maintain the same exercises but modify the angles to prioritize the lower chest.

Overcoming Challenges and Maximizing Results

When it comes to the bench press, your goals and individual circumstances play a role. If you want to increase your overall top-end pressing strength, the barbell variation is recommended. However, if you have any wrist, elbow, or shoulder issues, the dumbbell bench press is your solution. It provides better chest activation and allows for better adduction of the chest muscles.

Remember, any compromise in weight can be offset by better chest activation, leading to superior growth. Don’t hesitate to slow down the reps to provide additional stability if you have compromised shoulder joints or experience discomfort during the exercise.

Taking Your Chest Training to the Next Level

While these two exercises form the foundation of a well-developed chest, there are countless other exercises that can take your chest training to the next level. Variety is key in keeping your muscles challenged and promoting overall growth. So, don’t limit yourself to just two exercises, but make sure to include the bench press and crossover exercises in your routine.

If you’re ready to kick your chest workouts up a notch and want a complete step-by-step training program, head over to athleanx.com. They offer a range of workout programs tailored to different goals and fitness levels.

To stay updated on the best chest exercises and more informative fitness content, make sure to subscribe to their YouTube channel and turn on notifications.

So, there you have it – the two chest exercises you need to build a bigger, stronger, and more well-developed chest. Now go ahead, hit the gym, and start sculpting your dream chest!

Click here to subscribe to Athlean-X today!

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30 comments

ATHLEAN-X™ June 16, 2023 - 11:28 pm

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JahRasta01 June 16, 2023 - 11:28 pm

Awesome breakdown

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Mohammed Khedr June 16, 2023 - 11:28 pm

Thanks man, appreciate your help 🤘😇

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Clark Sabo June 16, 2023 - 11:28 pm

How often can you train chest?

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Ihcfcbb June 16, 2023 - 11:28 pm

whats a good weight for a 14 year old for dumbell bench press ?

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Matthew Blakeney June 16, 2023 - 11:28 pm

Could you technically use dumbbells for the crossovers? Holding dumbbells and just crossing over instead of a machine or band?

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AIFI June 16, 2023 - 11:28 pm

I’ve been working out wrong my whole life

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Michael Smith June 16, 2023 - 11:28 pm

Aahh..I don't think I get my shoulders back and I may chase the cross over press..thanks for the form check Jeff 😉😁

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maninder jagpal June 16, 2023 - 11:28 pm

Your Videos are awesome man. Thank you for helping me on my workout journey 💪🏽💯🙏🏾

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Chris Daughtry June 16, 2023 - 11:28 pm

These are my GO TO moves brother!!!!

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Rumman Nasiri June 16, 2023 - 11:28 pm

Even the highlight showed like 3 exercises

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SERCH June 16, 2023 - 11:28 pm

el temita de fondo es clave

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Craig Pinto June 16, 2023 - 11:28 pm

Jeff, can doing archer pushups wrongly cause shoulder pain, coz I'm experiencing it after doing archer pushups, which other difficult variation would you recommend?

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Paul Govensky June 16, 2023 - 11:28 pm

Morning, I was working out the other day at the rehab center for seniors. I gentleman noticed how much I can stretch and we started to talk. he mentioned your channel and I just had to find it. I have injuries to my shoulder in which it limits my rotations especially for dumbell exercises. I have low back disks that also limit my movement. I had joined a gym back in December, but felt they were not doing anything for me. Yes I'm a very hard gainer with a very fast metabolism. Cardio is useless for me. I can maintain a 70% workout without feeling light headed.. I always feel sore especially doing chest two days later. I only do three sets of each exercise and never try to stay in the gym more than 45 minutes. I'm taking whey and protein.

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Qwertysebo June 16, 2023 - 11:28 pm

Good is very good

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Tommy Mack June 16, 2023 - 11:28 pm

Now do legs 😮‍💨

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Sbu June 16, 2023 - 11:28 pm

Can I make my arms bigger, just by doing bench tricep dips?

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George Mekolle June 16, 2023 - 11:28 pm

4:52 best tip ever. My chest just received the improvement it needed. Advice like these make you my sensei! Thanks Master Jeff!

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aZiUm June 16, 2023 - 11:28 pm

Bro… just what I needed to watch!

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Mike Knoblock June 16, 2023 - 11:28 pm

Where can I get that cable crossover machine? Looks fantastic.

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spitex3 June 16, 2023 - 11:28 pm

any exercises to strengthen back /lower back for somebody with a Bad back! Thankyou

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Swampy Colorado June 16, 2023 - 11:28 pm

Thinking how this guy stays this lean gives me anxiety.
🍕🥞🍦🥧🍩🍪

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Simon Sylvester June 16, 2023 - 11:28 pm

Remember you don't want to be like Rory & Mal …doing the Bare Minimum

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The Algorithm June 16, 2023 - 11:28 pm

Thank You Jeff!
Your videos are always so helpful.
Not only do they show the exact motion you need to do the achieve the best results for the muscle you are focusing on, but you show us how to do those exercises at home with simple equipment.

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Javier Cisternas June 16, 2023 - 11:28 pm

I'm 35 and in the best shape of my life, thanks for all the advice bro

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MOVE with Dr. Mike June 16, 2023 - 11:28 pm

I would have to agree with Jeff on the dumbbell bench press. I personally feel that the dumbbells allow me to move through larger range of motion and allows me to get a good stretch on the pecs at the bottom position. And given that I still participate in CrossFit competitions which require me to do handstand push ups and push presses overhead I commonly find myself implementing the incline DB bench press more than the flat to train my upper chest and deltoids to make it transferable for these movements! Also adding in unilateral (one DB at a time) is a great way to work those obliques and TA! Either way I’m a big fan of the dumbbells well said Jeff great video!

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Alex k June 16, 2023 - 11:28 pm

Hey Jeff, die hard fan of yours here. But a little confused. In your other video—ranking worst to best chest exercises—you explicitly state you prefer the one arm cable crossover over training both at once. In this video you state the two arm crossover. Which one do you stand by?

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Brian Plotner June 16, 2023 - 11:28 pm

I love the oblivion music.

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Fabio Success June 16, 2023 - 11:28 pm

Could you do a one arm cross over with dumbbells? I go to a gym where getting cables is harder than grabbing dumbbbells.

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Kristoffer June 16, 2023 - 11:28 pm

You are the guy from that sports games on xbox! Guessing Im not the first to notice…

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