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To build an aesthetic and strong physique, chest training is key. But many people struggle with properly training their chest. It is not always clear what a balanced chest workout looks like and sometimes you may even struggle with feeling your chest work during training. In this video, I share 3 science-based movement patterns you can use in your training. I also share an example chest workout that you can put into practice.

The main muscle we are looking to train to develop your chest is the pectoralis major. The pec major has two heads. The sternocostal head or “lower head” and the clavicular head or “upper head”. Both heads of the pec train horizontal shoulder adduction. The upper head of your pec major also contributes to shoulder flexion, which occurs when you raise your upper arm to the front. Knowing this, we can come up with ideas on how you can effectively train different areas of your chest. The three chest movement patterns I suggest you include are:

- Flat Pressing
- Incline Pressing
- Chest Flyes

During the flat bench press, the resistance moves mostly in line with the lower fibers of your chest. This is even more so the case with the decline bench press. For this reason, include a flat or decline press into your workout to cover the lower head of your pecs. There are multiple options for a flat or decline bench press. For instance, should you use dumbbells or barbells?

If we look at the research, there do not seem to be great differences between the barbell and dumbbell bench press. But in terms of chest activation, both exercises are similarly effective. So I suggest you pick the flat bench press variation that you prefer and feel like you can make the most long-term strength progress with.

Now that we have covered the lower part of your pec major, it is time to focus more on the upper region of your chest. We can do this by incorporating the 2nd movement pattern of this video, an incline press. As mentioned earlier, the clavicular or upper head of your pec also assists in shoulder flexion. During an incline press, you train the chest while your shoulder is in a somewhat flexed position. This helps explain why research shows that incline pressing results in more upper pec activation.

If you decided to use barbells with the flat bench press, then it is beneficial to now use dumbbells during the incline bench press. There are benefits to both barbell and dumbbell training, so using different forms of weight during different chest exercises can help you make better progress long-term.

The 3rd and final movement pattern for training your chest is the cable fly. Doing cable chest flyes is a great way to add volume to your chest training because it trains your chest through a greater range of motion. During a bench press, when your arms are extended, your chest is only partially shortened. To shorten the pecs more, you also want your upper arm to reach across your body. This is where cable chest flyes come into play. As with the bench press, there are different fly variations you can use. Which one you should use depends on your training goals. In the video, I show you fly variations for your lower and upper pec muscles.

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Research Barbell VS Dumbbell Bench Press:
[ Ссылка ]

Research Incline Bench Press Angle:
[ Ссылка ]


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