One of my trainees told me that I was going to make his chest extra sore by making him do three different chest exercises. I asked him if he knew how many muscle groups compose the chest to which he replied “one…” WRONG! The chest is actually made up of two main muscle groups called the pectoralis major and the pectoralis minor. Most people tend to focus on exercises that mainly target their pectoralis major, which is located in the upper part of the chest. The excessive target of the pectoralis major may lead to what is known as “pigeon chest” and trust me you do not want to be that guy! It’s important to include multiple chest exercises in your workout routine that target both groups for a more balanced and squared chest. I’ve included my top five exercises and their main muscle group they target so that ya’ll have the perfect chest workout.
Start off with a dumbell bench press and an incline dumbell fly to warm up your chest muscles.
(3 sets/15 rep each)
Follow up with an incline barbell bench press for the pectoralis minor and a regular barbell bench press for the pectoralis major.
(3 sets/15 reps each)
It’s important to add variety to your workout to make sure your body doesn’t get used to the routine. I would recommend choosing between these three exercises for a well-rounded chest workout.
Cable crossover (3 sets/15 reps)
Pushups (to failure)
Bodyweight Flyes (to failure)