5 Chest Exercises You've Gotta Do

Here’s what we’ve got today: 

• The five chest moves that exercise scientist Dr. Israetel recommends above all 

• How to train your body’s most neglected muscles

• Bodybuilding legend Lee Priest shares his thoughts on developing better muscle separation 

TRAINING 

Puffed Up Pecs

The barbell bench press is one of the "big three" lifts — alongside squats and deadlifts — crucial for strength gains. However, exercise scientist Dr. Mike Israetel controversially excluded the traditional flat version from his recent list of his top five chest exercises.

Instead, he advocates for the flat bench press using a cambered bar, as its design allows for a fuller range of motion. He does, however, emphasize the importance of the incline barbell variation, highlighting that engaging the upper pectorals with heavier weights is vital for expanding your frame. Discover the other top chest movements recommended by this sports physiologist, including a push-up variation that he claims provides the deepest stretch and the best all-around results.

TRAINING TIPS 

See the Full Picture

When was the last time you trained your serratus anterior? How about the transverse abdominis? While muscles like the chest, arms, and legs often take center stage in training for an impressive physique, it’s essential to recognize that other, less prominent muscles are equally visible and play a crucial role in showcasing your appearance. The article below delves into the most commonly overlooked muscles in bodybuilding and how you can target them effectively.

We provide insights into the location of each muscle, the most effective exercises for their development, and why they should be addressed. Additionally, we explain how these smaller muscles contribute to building a well-rounded physique. Discover how incorporating these muscle groups into your training regimen can significantly enhance your body composition.

BODYBUILDING 

Parting of the Muscles

Muscle separation is essential for showcasing a superior physique on stage. Carrying bulky muscles alone won't help you stand out from the crowd. This is why bodybuilding legend Lee Priest emphasizes achieving better muscle separation. He explains that incorporating cardio, adjusting diet, and refining training routines can significantly enhance your definition.

Lower body fat levels are crucial for achieving greater muscle separation, underscoring Priest's assertion that dieting is a key factor. He also highlights that when one muscle group exhibits deep separation, it creates the illusion that other muscle groups appear larger. This is why he advises against isolating specific muscle portions, like the upper pecs, and stresses cardio's role in improving overall muscle definition.

THE DROP SET

Khadr Out

• Three-time Fitness International champion Ariel Khadr is out of the 2024 Fitness Olympia due to a neck injury. She has been on the Olympia stage seven times, finishing as high as third in 2022.

• How many calories should you eat while bulking? Here’s how many to consume to maximize muscle growth and keep the fat at bay. 

• Pre-workouts are backed by research to improve workout performance. Look at our expert review of the highly energizing Total War Pre-Workout  — if you aren’t caffeine-sensitive and are well-versed in pre-workouts.