The Best Chest Exercises Backed by Science Key Points
- The best chest exercises for a better chest can be achieved by changing your grip. The best grip for a bench press is one that’s about 1 to 2 times the width of your shoulders. This ensures your chest muscles work effectively while protecting your shoulders from injury.
- A 30° incline bench press is the best chest exercise for targeting the upper chest and achieving a balanced, visually appealing chest.
- Using a reverse grip on the bench press boosts upper chest engagement, which is often overlooked in traditional routines.
Is the Bench Press the Best Chest Exercise?
The bench press is one of the most popular exercises in gyms across the world. Whether you’re a bodybuilder or a fitness enthusiast, you’ve likely heard someone boast about their bench press numbers. However, if you want to truly unlock the potential of the best chest exercises, focusing only on the flat bench press may leave your chest development incomplete. I recently read a great article, “Sciencing the heck out of the pecs: an evidence-based approach to maximal chest development,” by Ryan Smith Miller in Alan Aragon’s Research Review – October 2024. I want to summarize some of the article’s findings and credit Ryan for some of the great tips in the article. Most of the research comes from a 2023 study, “Electromyographic Activity of the Pectoralis Major Muscle During Traditional Bench Press and Other Variants,” led by López-Vivancos et al. and published in Applied Sciences.1 The article shows how small adjustments in grip, bench angle, and technique can revolutionize your chest workouts.
Science-Backed Findings for the Best Chest Exercises
Best Grip Width for Chest Activation
The article by Miller suggested that maintaining a grip width between 100-200% of biacromial distance or about 1 to 2 times the width of your shoulders optimizes chest activation. Wider grips may enhance bench press performance, allowing one to use a heavier weight.2 However, wider grips increase injury risks, especially at angles over 200% BAD, while narrower grips reduce engagement in the mid-chest.1,3 A narrower grip results in higher triceps activation than a wider grip (200% of the biacromial distance).4
Incline Bench Press: The Best Chest Exercise for Upper Chest
The study emphasized that a 30° incline bench press is the best chest exercise for activating the upper chest. Angles above 45° shift focus to the shoulders rather than the chest, reducing efficiency for chest development.2 As the angle of the incline increases, the anterior deltoid activation also increases, suggesting a trade-off between chest and shoulder muscle engagement at steeper inclines.5
Reverse Grip Bench Press: An Overlooked Best Chest Exercise
The reverse grip bench press emerged as another top contender for the best chest exercises, particularly for upper chest activation. A 2019 study indicated that the RGBP elicited higher EMG readings in the pectoralis major, particularly in the clavicular head, suggesting that this grip variation may be more effective for targeting the upper chest.6
The reverse grip bench press showed higher activation in the upper chest than traditional methods, highlighting its effectiveness for balanced chest growth.7 Research by Sæterbakken et al. indicated that the reverse grip may reduce stress on the shoulder joint compared to traditional grip variations, making it a suitable option for those recovering from injuries or looking to prevent shoulder discomfort.8
Decline Bench Press: Best for Lower Chest Activation
The decline bench press is the best chest exercise for targeting the lower chest.9 Although less commonly used, the decline bench press was most effective for targeting the lower chest (sternal portion). It also serves as a safer option for individuals with shoulder pain.10
Risk of Injury
Both extremely wide and narrow grips significantly increase the risk of injury to the shoulders and elbows.11,12 Sticking to the recommended grip width ensures safety and consistent progress.By strategically using these best chest exercises, you can ensure every layer is evenly developed, creating a balanced and powerful physique.
The Best Chest Exercises Kept Simple
Here’s a science-backed approach to incorporating the best chest exercises into your routine. Think of your chest as a three-layered cake. The upper chest is the top layer, the middle chest forms the bulk, and the lower chest completes the structure. Each layer requires specific attention to build an aesthetically pleasing chest.
- Grip Width and Angle: Wide grips can overstretch the shoulders, much like pulling a rubber band too far. Conversely, narrow grips fail to engage the chest effectively, focusing more on the triceps.
- Incline Bench Benefits: Incline presses are like carving out the “shelf” of your chest, creating that standout upper chest definition.
- Reverse Grip Press: This overlooked gem is perfect for building a balanced, sculpted chest, similar to fine-tuning the icing on a cake.
Practical Applications: How to Use the Best Chest Exercises in Your Routine
How can you incorporate these findings into your routine? Here’s a science-backed approach that Miller recommends to crafting the best chest exercises program:
Why the Best Chest Exercises Matter
- Start your workout with a 30° incline bench press for upper chest activation.
- Follow with flat bench presses for overall chest development.
- End with a decline bench press to target the lower chest
Reverse Grip Bench Press:
- Include this variation once a week for a unique emphasis on the upper chest.
Grip Adjustments:
- Set your grip width between 100-200% of that distance to ensure safe, effective training.
Training Volume:
- Perform 6-12 sets weekly for optimal chest growth or 10-20 sets if you want faster results. Pair this with proper rest and nutrition for the best outcomes.
Avoid Injury:
- Avoid excessively wide or narrow grips. Focus on controlled movements to minimize risks and maximize gains.
The best chest exercises aren’t just about lifting heavier weights—they’re about training smarter. By using a combination of incline, flat, and decline bench presses with the correct grip width, you can maximize your chest development while minimizing injury risks. Add the reverse grip bench press for upper chest focus and enjoy a complete, balanced chest transformation.
References
1 López-Vivancos, A., González-Gálvez, N., Orquín-Castrillón, F. J., Vale, R. G. & Marcos-Pardo, P. J. Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences 13 (2023).
2 Mausehund, L. & Krosshaug, T. Understanding Bench Press Biomechanics—Training Expertise and Sex Affect Lifting Technique and Net Joint Moments. The Journal of Strength and Conditioning Research 37, 9-17 (2021). https://doi.org/10.1519/jsc.0000000000004191
3 Pérez-Castilla, A. et al. Comparison of the Bench Press One-Repetition Maximum Obtained by Different Procedures: Direct Assessment vs. Lifts-to-Failure Equations vs. Two-Point Method. International Journal of Sports Science & Coaching 15, 337-346 (2020). https://doi.org/10.1177/1747954120911312
4 Calatayud, J., Vinstrup, J., Jakobsen, M. D., Colado, J. C. & Andersen, L. L. Attentional Focus and Grip Width Influences on Bench Press Resistance Training. Perceptual and Motor Skills 125, 265-277 (2017). https://doi.org/10.1177/0031512517747773
5 Luczak, J., Bosak, A. & Riemann, B. L. Shoulder Muscle Activation of Novice and Resistance Trained Women During Variations of Dumbbell Press Exercises. Journal of Sports Medicine 2013, 1-6 (2013). https://doi.org/10.1155/2013/612650
6 Melani, A. et al. Muscle Activation in Traditional and Experimental Barbell Bench Press Exercise: A Potential New Tool for Fitness Maintenance. Sports 7, 224 (2019). https://doi.org/10.3390/sports7100224
References
7 Roy, X., Arseneault, K. & Sercia, P. The Effect of 12 Variations of the Bench Press Exercise on the EMG Activity of Three Heads of the Pectoralis Major. International Journal of Strength and Conditioning 1 (2021). https://doi.org/10.47206/ijsc.v1i1.39
8 Sæterbakken, A. H., Mo, D. A., Scott, S. & Andersen, V. The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of Human Kinetics 57, 61-71 (2017). https://doi.org/10.1515/hukin-2017-0047
9 Crispiniano, E. C. et al. Comparative Evaluation of Strength and Electrical Activity of the Pectoralis Major Muscle During Bench Press Exercise in Horizontal, Incline and Decline Modalities. International Archives of Medicine (2016). https://doi.org/10.3823/1897
10 Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I. & Muyor, J. M. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii During the Bench Press Exercise. International Journal of Environmental Research and Public Health 17, 7339 (2020). https://doi.org/10.3390/ijerph17197339
11 Mausehund, L., Werkhausen, A., Bartsch, J. & Krosshaug, T. Understanding Bench Press Biomechanics—The Necessity of Measuring Lateral Barbell Forces. The Journal of Strength and Conditioning Research 36, 2685-2695 (2021). https://doi.org/10.1519/jsc.0000000000003948
12 López-Vivancos, A., González-Gálvez, N., Orquín-Castrillón, F. J., Vale, R. G. d. S. & Marcos-Pardo, P. J. Electromyographic Activity of the Pectoralis Major Muscle During Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences 13, 5203 (2023). https://doi.org/10.3390/app13085203
