5 Best Exercises for a Jacked Chest
A powerful, muscular chest is a hallmark of a well-developed physique, and achieving it requires more than just a few sets of bench press. To maximise hypertrophy (muscle growth), you need a well-structured routine that incorporates a variety of angles, loading schemes and resistance profiles.
This article presents the five best exercises for building a jacked chest, backed by peer-reviewed research and biomechanical analysis. Each movement targets different aspects of the pectoral muscles to ensure complete development.
Anatomy of the Chest
Understanding the structure of the chest helps in selecting exercises that cover all aspects of muscular development. The primary muscles of the chest include:
Pectoralis Major
The pectoralis major consists of two heads:
- Clavicular head (upper chest)
- Sternal head (mid and lower chest)
Pectoralis Minor
Located underneath the pectoralis major, it assists with scapular movements and contributes to the chest’s overall size and shape.
Supporting Muscles
These include the anterior deltoids and triceps brachii, which are activated in most chest pressing movements.
1. Barbell Bench Press
Why It Works
The barbell bench press remains the gold standard for building chest mass. It allows heavy loading and recruits large amounts of muscle fibres, especially in the sternal head of the pectoralis major. Electromyographic (EMG) studies have consistently shown high activation of the chest musculature during the bench press (Schoenfeld, 2010).
Execution
- Lie flat on a bench with feet planted on the ground.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar under control to the lower chest.
- Drive the bar upwards while keeping the scapula retracted.
Science-Backed Benefits
A study by Saeterbakken et al. (2017) found that the barbell bench press produced higher pectoralis major activation than Smith machine presses and push-ups, making it more effective for hypertrophy when performed with proper form and progressive overload.
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