Mike Smith
Biologically, I have always been blessed with a well-built chest—unlike my calves—which does not mean that there is no need to push it to the limits. Allow me to share with you, some of the exercises which have made a huge difference to me, namely; bench press; dips and dumb-bell flyes.
One very common exercise that most people know of is the bench press. Yet another way to make the bench press more effective when chest lags behind or in other condition ascended to height is altering the way you press the barbell. Shortening the range of motion for chest muscles emphasis while doing bench press is not an easy task.
This means that if you lock out at the top of a full rep, the last action in the pressing is predominantly by the triceps at the expense of the chest as the biceps reliance is too minimal. Applying half or three-drill reps with the chest press renders the chest in isolation easily worked and no power wasted on the triceps, if supposing one is supinated with the other.
Dips are another push up with bodyweight that is often not given a lot of focus yet it is superb for chest muscles. A lot of people only consider bench dips as an exercise for the triceps primarily but personally, I love them because they have helped me very much in creating the lower as well as the big gap between the pectoral muscles and the six pack.
If this is what you’re looking for, I suggest you do dips with a belt which has weights attached to it. I used to do these while wearing an 80-pound dumbbell in no time and was able to do 15 repetitions with no problem at all. You need to bend forward. Remember, knees are far away. Go as low as physically possible without dropping. And of course, don’t fully extend back up.
Lastly, the dumbbell fly exercise. Many seem to believe in using light dumbbells for the fly exercise thinking that it is a definition exercise. But if you want to gain bigger muscles, you need to go heavier. 25lb dumbbells will be useless. I would go straight to a set of 65lb dumbbells for my first one and do 15 reps, then progress to 85s between 10 to 15 reps.
Therefore, the conclusion that can be reached is do not assume that ‘sculpting’ exercises are not capable of making muscle. You have to exert yourself in each and every exercise if you want positive changes.
