Muscle Mass: 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, it would certainly get your attention. That is precisely what Jeff Cavaliere is claiming.

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

In a recent video he upload, you will be introduce to these two exercises that are consider the foundational elements of an effective chest training regimen. Not only do these exercises contribute to overall chest development, but they also target the upper chest, lower chest, and pectoral muscles comprehensively.

It is worth mentioning that some individuals hold the belief that limiting a muscle group to only two exercises is sufficient. However, this perspective may overlook the importance of exercise selection in targeting specific muscle functions, 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 flexing the shoulder and extending the arm forward, which is emphasize in virtually all chest exercises. However, many people fail to recognize the significance of the additional function, which entails shoulder adduction—bringing the arm across the chest, past the midline.

So, the first exercise you need to develop amazing chest muscles comes down to which version of the bench press you want to do.

Source: RP Strength / CrossFit Inc.

Barbell vs Dumbbell Bench Press – Which is Better?

Let’s now discuss the bench press in more detail. Exercise selection should align with your specific goals. If the objective is to build chest mass while enhancing overall pressing strength, the barbell bench press is generally recommend. Using a barbell allows for handling approximately 20 per cent more weight compared to splitting the same weight between two dumbbells. This discrepancy arises due to the compromised stability associated with using dumbbells instead of a single bar.

However, it is worth noting that some individuals may face orthopaedic challenges, such as wrist, elbow, or shoulder issues, which make the fixed hand placement of the barbell uncomfortable or painful. In such cases, the dumbbell bench press becomes a favourable alternative. In addition to providing better chest adduction, any potential compromise in weight is offset by improve chest activation and growth.

It is possible to mitigate discomfort in compromised shoulder joints by slowing down the reps in either variation, thereby providing additional stability.

Source: Gordon Cowie / Unsplash

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

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

For instance, if the upper chest requires attention, both variations of the demonstrated exercises should be focused on. During the bench press, opt for either the barbell bench press or dumbbell bench press on an inclined bench set at 30-45 degrees. As for the crossover exercise, ensure that the arms move in a low-to-high and away-to-in motion during each repetition.

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

Source: Ushindi Namegabe on Pexels

While there are numerous exercises to choose from if you wish to elevate your chest training to the next level, it is important not to confine yourself to just two exercises for the chest or any other muscle group. Nevertheless, beginning with these two exercises will establish a solid foundation for chest growth.

See the video for a deeper 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 chest:

  1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
  3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
  5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.
crossfit womenSource: Photos 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 that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

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The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommend that you train your chest muscles at least once per 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 per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Source: Alora Griffiths on Unsplash

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

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