The ONLY 2 Exercises You Need for a Chiseled Chest

If your chest looks flat as a pancake, you don’t need 100 different chest exercises to build a bigger chest. As a matter of fact, there are only 2 chest exercises you need to fix a flat chest.

The two exercises you choose are based solely upon the two major functions of the chest; pressing and adduction (crossing your arms past midline in front of you).

Let’s start with the press. Most people are lacking development in their upper chest and the best pressing exercise to attack this area of weakness is an incline bench press. The incline will bias the upper chest fibers more than any other bench press will, so if this is where you are weak, this is where you should start. If you are serious about growing your upper chest, perform 3 sets of incline bench out of 4 when bench pressing.

For the lower chest line, your best option here is the decline bench press. This will preferentially target the lower chest fibers the best and will be your best option for working on that lower chest line.

The standard flat bench press is what you will want to go after if you are looking for overall chest development. The only downside is that it won’t target a specific weak area if that’s what you are after. If you want to hit those upper chest fibers while still relying on a flat bench, just flip your grip on the dumbbells and utilize an underhand grip.

Now, to target adduction, the second major function of the chest. Here, your best option is some sort of crossover. This can be done with cables or bands, but cables will allow you to overload the chest a little bit easier.

The orientation of the cable attachment is going to directly influence what part of the chest you are trying to build.

If you are looking for overall chest development, a standard crossover with the cables at chest height is the exercise of choice here. If the lower chest is your growth goal, a high to low crossover is your best bet. For the upper chest, simply set the cables low and bring them up and across each other to effectively target the upper chest.

When it comes to chest growth, don’t worry about genetics. Instead, you should worry about your exercise selection because I can tell that in most cases, people aren’t effectively targeting their weak points and are just hammering away at the same exercises that aren’t working for them now.