The only 2 chest exercises you ever need to build muscle BOSTROX

Check out the only 2 chest exercises you ever need for muscle mass.

If someone were to inform you that there are only two essential exercises for a chest workout, they would definitely get your attention. This is exactly what Jeff Cavaliere claims.

Jeff Cavaliere was the head physical therapist for the New York Mets for 3 years and is now a YouTube star. He provides clear information without noise on his ATHLEAN-X YouTube channel.

In a recent video he uploaded, he will introduce you to these two exercises which are considered the building blocks of an effective chest training regimen. These exercises not only contribute to overall chest development, but also target the upper chest, lower chest, and pectoral muscles comprehensively.

It is worth mentioning that some individuals find that limiting a muscle group to just two exercises is sufficient. However, this perspective may overlook the importance of exercise selection in targeting specific muscle function, especially in muscles with multiple heads or bellies.

The only 2 chest exercises you ever need for muscle mass

The chest serves as a prime example, consisting of three heads and two primary functions. The first function involves shoulder flexion and arm extension forward, which is emphasized in virtually all chest exercises. However, many people do not recognize the significance of the additional function, which involves adducting the shoulder by bringing the arm across the chest, past the midline.

So, the first exercise you need to build amazing chest muscles depends on the version of the bench press you want to do.

Source: RP Strength / CrossFit Inc.

Bench press with barbell vs dumbbells Which is better?

Lets now discuss the bench press in more detail. Exercise selection should align with your specific goals. If the goal is to increase chest mass while improving overall press strength, the barbell bench press is generally recommended. Using a barbell allows you to handle about 20% more weight than dividing the same weight between two dumbbells. This discrepancy stems from the compromised stability associated with using dumbbells instead of a single bar.

However, it is worth noting that some individuals may face orthopedic issues, such as wrist, elbow or shoulder problems, that make fixed hand positioning of the barbell uncomfortable or painful. In such cases, the dumbbell bench press becomes a favorable alternative. In addition to providing better chest adduction, any potential weight loss is compensated for by better chest activation and growth.

It is possible to mitigate the discomfort in the compromised shoulder joints by slowing down the repetitions in both variations, thus providing additional stability.

Source: Gordon Cowie / Unsplash

The second exercise to focus on is the crossover. Some people mistakenly view this exercise as a luxury rather than an essential chest movement. However, if maximum chest growth is the goal, then finding a way to incorporate crossover exercise into your routine becomes crucial. Ideally, a car should be used if available. Alternatively, you can use a simple resistance band to perform one of three possible variations. By adjusting the angle of the arm movement, you can effectively target the upper, middle or lower chest.

The angle at which you approach these exercises can vary depending on individual weaknesses in chest development.

For example, if your upper chest requires attention, you should focus on both variations of the exercises demonstrated. When bench pressing, opt for the barbell bench press or dumbbell bench press on an incline bench set at 30 to 45 degrees. As for the cross exercise, make sure your arms move bottom-up and top-down during each rep.

To achieve a peak contraction in the pectoral muscles during the crossover, it is important to cross the hand above the midline.

Source: Ushindi Namegabe on Pexels

While there are numerous exercises to choose from if you want to take your chest workout to the next level, it’s important not to limit yourself to just two exercises for the chest or any other muscle group. However, starting with these two exercises will establish a solid foundation for chest growth.

Watch the video for a more in-depth explanation from Jeff Cavaliere.

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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your pecs:

  1. Strengthen your chest muscles: Chest exercises such as bench presses, push-ups, and dumbbell push-ups can help you strengthen your chest muscles. This can improve overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can improve the appearance of your upper body, giving you a more balanced and proportionate physique.
  3. Improved Posture: A strong chest can also help improve posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased Metabolism: Chest exercises can also help increase your metabolism, which can help you burn more calories throughout the day.
  5. Enhanced Athletic Performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, soccer, and rock climbing.
Source: Photo courtesy of CrossFit Inc

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure you’re targeting all of your chest muscles, as well as other upper body muscles.

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How often you should train your chest depends on several factors such as your fitness goals, general level of fitness, and your training schedule.

In general, it is recommended that you train your chest muscles at least once a week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times a week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It is important to note that you should not train your chest muscles on consecutive days as this can lead to overtraining and increase your risk of injury. It’s also important to allow your muscles to rest and recover between workouts so they have time to repair and grow.

Source: Alora Griffiths at Unsplash

Overall, how often you should train your chest will depend on your individual goals and fitness level, so it’s best to consult a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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