Build A Better Chest Physique

Pectorial Chest Isolation

Generally, unless you have some sort of freakish body or you are using a lot of juice, you'll NEVER be able to build a first-rate chest by only working with barbell flat bench presses. Bodybuilding and powerlifting are different sports, and because of this, they entail different training. To fully work your pecs, you need to fully isolate your pecs. While the bench press is a good way for beginners and intermediates to begin building some mass, it’s not a very good exercise for developing the pectoral depth and separation that are the hallmark of a top physique. If you’re not quite ready to give up those barbell flat bench presses for inclines and dumbbells, here’s a simple change you can make in your program to pre-exhaust your pecs and spark new development.

Chest Isolation Exercises

After completing your warm up, start training your chest with dumbbell flyes. But that’s a finishing exercise you say? Not exactly, it’s an isolation movement, and isolation is what we want for a bodybuilding physique. Be sure to take your triceps entirely out of the movement. Move your arms in a very wide arc, and squeeze your pecs hard at the top. At the top of the exercise, you should almost feel like you’re hugging a big tree. Use the heaviest weight you can while still maintaining good form for 8-12 reps. After 2-3 sets of flyes, then go to the bench press.

Try to forget about poundage and focus on pump. Your pecs will be fatigued, so you won’t be able to lift the usual amount (never sacrifice your form for more weight - it doesn't work you as well AND you look dumb), but you’ll get a terrific pump and you’ll feel the difference. Try this for 2-3 weeks and you’ll notice some significant improvement in your chest development.