Want to build a big chest? I have listed the most effective exercises for chest, and helps you to refine your training and maximize muscle gains.
Here is a ranking of the best exercises for building a better chest based on personal experience and the training articles of top IFBB pro bodybuilders. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and targeting the muscle group itself. Exercise order will always be determined by the stabilization requirement of the secondary muscle groups. Isolation exercises, while they may target muscle groups specifically; should still be performed later in the workout.
#10 Decline Bench Press (Dumbbells and Flyes)
Coming in at #10 are the decline pressing and fly movements. They were popular because many lifters were under the impression that the movement could increase the thickness in their lower chest and make it look like their chest was “hanging” lower. However, if you look at the training regimens of guys like Arnold and top pros today who have great lower pec development; it really had nothing to do with decline movements.
For the most part, the “shape” of your pectorals is determined my genetics, so if you skim through the training articles of competitive bodybuilders this movement won’t be anywhere to be found. It may still be useful for adding fullness to your lower pectorals. Also, in sports specific applications of weightlifting, the decline bench is omitted.