5 Must-Do Exercises for a Bigger Chest

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Here’s what we’ve got: 

• 5 exercises you need to do for a bigger chest

• The best biceps article for muscle and strength, according to science

• How Dorian Yates performed the stiff-leg deadlift to activate his hamstrings 

WORKOUT

Rise of the Machines

Countless exercises can help you create a bigger, stronger, and more defined chest. And TNF‘s Joel Twinem recently listed his five favorites to help you maximize your gains.

Here’s the catch: All of the moves are machine-based. Now, this doesn’t mean they’re necessarily superior to free weights, so old-school lifters can rest easy. Still, research on the matter shows that machines can offer similar levels of hypertrophy benefits as barbells and dumbbells. (Machines are also a great choice for better muscle isolation.)

So, if you’re looking to shake things up and incorporate more machines into your routine, you can’t go wrong with these five.

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TRAINING

Incline vs. Preacher Curls

Incline and preacher curls are highly effective at stretching and loading the elbow flexors — the biceps, brachialis, and forearms — making them key exercises for muscle growth. But which one is better for building the biceps? The House of Hypertrophy analyzed four studies to uncover the answer.

Incline curls, performed on a bench set to a 45-degree angle, create a deep stretch in the upper elbow flexors at the shoulder joint. Research determines this focuses more on the mid-biceps region. On the other hand, preacher curls position your arms forward in flexion, targeting the lower elbow flexors more directly. Studies indicate that this variation activates the forearms to a greater degree.

So, which one should you focus on? Keep reading to get the answer.

BODYBUILDING 

Why So Stiff? 

The stiff-leg deadlift is a powerhouse movement for targeting your hamstrings, offering greater activation than conventional deadlifts. This is why legendary '90s bodybuilder Dorian Yates made it a cornerstone of his posterior chain training, helping him build impressive size in the back of his legs. However, the limited knee bend required makes the movement awkward and tricky to perform correctly. So why not learn straight from the six-time Mr. Olympia himself?

For Yates, mastering the stiff-leg deadlift meant using lifting straps to secure his grip and opting for a slight bend in his knees — despite the name of the exercise — to maintain proper form. He also preferred lighter weights to ensure the focus stayed squarely on his hamstrings while minimizing strain on his lower back. Discover all the tips and techniques “The Shadow” used to perfect this exercise and make it one of the most effective tools in your hamstring training arsenal.

THE DROP SET

Every Day Is Cheat Day 

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