When it’s time to “get back to basics” in your chest routine, there’s really only one place to logically start — that is, if you can manage to outmaneuver the throngs of guys who insist on setting up camp at this particular exercise station.
Men may overdo the classic barbell bench press (and no doubt it shows in their out-of-balance physiques and overdeveloped pectorals), but women, honestly, don’t turn to it quite enough, losing out on one of the best opportunities to dramatically reshape their chest and give their pecs a natural lift in the process.
“The bench press is the most complex and strength-focused movement you can choose for your chest, and along with an incline press, it can stimulate the muscle fibers you’re aiming for like no other option,” says Rachel Hall, NASM-CPT, fitness director of online training and nutritional coaching website Body FX.
But maximizing your overall results doesn’t end there.
“Beyond the bench press and incline press, the following workout hits all points of the chest across all planes of motion, with a focus on increasing repetitions and boosting the intensity instead of merely relying on pushing heavy weight,” Hall explains. “The benefit is that the individual is getting a truly complete and well-rounded chest workout, and not just following the lead of the guys who tend to fixate on their bench totals.”
The Back-to-Basics Chest Workout
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