Chest workout for muscle growth
For most of guys, chest is one of those muscles which rarely you will feel you have enough. The vast majority of workouts will have usually 2 or 3 benches movement (flat,incline and decline) and 1 or 2 a fly movement.
For sure you might know someone that, with a workout like that, has a massive chest. Likewise you might know someone else doing similar workout and weights, but having an underdeveloped chest. Why some find it easy and someone find it impossible?!
Some of us are will be shoulders dominant, some other will be chest dominant. Based on the overall man structure, some individuals will have shoulders slightly closer to their back ( chest dominant ) and others will have shoulders built instead closer to the chest ( shoulder dominant ).
Now for chest dominant, the closest muscle to push with a good technique will always be chest. As the definition, for these one, engaging and contracting pecs muscles will be way easier. Translating after into chest growth.
For shoulders dominant or individuals having some Kyphosis, shoulders will be always overtaking chest from a muscle activation stand point. A weaker core it is often at the base of it.
In order to train chest, you need to make sure you are engaging it. Bench press for most of users, it’s engaging shoulders or triceps due to the excess of weight. Flyes movements instead, are way easier to engage. Remember your muscles are blind, they will not know which exercise you are doing. They will just respond to any stimulation encountered. Make sure your chest is burning and contracting, instead of triceps or shoulders.
Chest muscles are engaged by your elbows pushing or your elbows rotating with stiff arms. Select 4 exercises in total, 2 for upper and 2 for the flat one. Focus on feeling the majority of the contraction on your chest.
Start from literally zero weight, try the movement with your arms and try to feel the sense of your movements. Once you engage your pecs you can start the process of overload. Pick from 4kg dumbbells and feel just your chest, doing a fly movement. Keep increasing until you will feel your front delt and biceps kicking in and all the tension on chest, gone. That is the useful moment, as you will experience the lack of muscle activation. Hopefully you will use that lack of feeling, as experience in order to understand your training.
As we are speaking of muscle growth, form is imperative. An inappropriate heavy bench press, will engage less than a proper one lighter. All what matters is the amount of effective work, your pecs have to do, in order to move your weights.
BEST CHEST WORKOUT
For experience i can tell that, the best movement to start off from your chest, will be fly movements. These movement provides a large stretch to the pecs, while you feel in blood during the workout. After having efficiently pre-exhausted the whole chest, we will move into pressing movements. Right now engaging your chest will require less weight, therefore you will maximise your bench efficiency on your pecs.
To note, this is the most common workout i have seen working. For extremely advanced users, if muscle activation is there, than even upside down the workout will work.
Incline bench chest fly dumbbells
4 x 12
Flat bench chest fly dumbbells
4 x 12
Incline barbell/ dumbbells chest press
4 x 10
Incline barbell/ dumbbells chest press
4 x 10
FINAL STATEMENT
If you train your chest, it will grow. Like any other muscles, make sure that what is moving the weights, it is what you want to grow.