We Tested 16 Chest Exercises, These Are Best For Growth

Introduction

This tutorial outlines the findings from an experiment conducted to determine the most effective chest exercises for muscle growth. Using an advanced EMG machine, the study tested 16 different exercises to identify which ones maximize activation in the upper, middle, and lower chest areas. Whether you're a beginner or an experienced lifter, this guide will help you choose the best exercises for your chest workout routine.

Step 1: Prepare for the Experiment

To ensure accurate results, several factors must be controlled during testing.

1. Select Subjects:

   • Choose at least three individuals with varying experience levels to provide reliable data. For this experiment, three subjects were chosen: Jeremy, Alex, and Raza.

2. Determine Weight:

   • Estimate each subject's one-rep max (1RM) for each exercise a week prior to testing. Use this to set the working weight at 70% of the 1RM.

3. Make Predictions:

   • Each participant writes down their predictions for the top two exercises for each chest area (upper, middle, lower). This adds a fun competitive element to the experiment.

Step 2: Execute the Chest Exercises

Conduct the following exercises, focusing on proper form and technique.

1. Upper Chest Exercises:

   • Incline Dumbbell Press (15-degree and 30-degree angles)
   • Aim to keep your elbows slightly below shoulder level to fully engage the upper pectoral muscles.

2. Middle Chest Exercises:

   • Decline Dumbbell Press (with a slight elevation using a weight plate)
   • Seated Cable Fly (with handles at chest height)
   • Use controlled movements to maintain tension on the chest throughout the exercise.

3. Lower Chest Exercises:

   • Seated Cable Fly (focus on alignment with lower chest fibers)
   • High to Low Cable Fly
   • Decline Dumbbell Press (the same slight decline used for middle chest exercises)
   • Ensure a stable setup to maximize muscle engagement.

Step 3: Analyze the Results

After completing the exercises, analyze the EMG data to identify which exercises yielded the highest muscle activation in each chest area.

1. Upper Chest Findings:

   • The highest activation was found in the 15-degree and 30-degree incline dumbbell presses.

2. Middle Chest Findings:

   • The decline dumbbell press (with slight elevation) and seated cable fly showed the best results.

3. Lower Chest Findings:

   • The seated cable fly and the decline dumbbell press emerged as the top exercises, highlighting the effectiveness of a slight decline.

Conclusion

By understanding the results from this chest exercise experiment, you can better tailor your workout routine to enhance muscle growth in the chest. The top exercises identified for each area are:

• Upper Chest: Incline Dumbbell Press (15-degree and 30-degree)
• Middle Chest: Decline Dumbbell Press (slight incline) and Seated Cable Fly
• Lower Chest: Seated Cable Fly and Decline Dumbbell Press

Consider incorporating these exercises into your training regimen for optimal chest development. For further insights and personalized training plans, explore additional resources provided in the video description.