The Best Adjustable Weight Bench – 2018

Now that you have made the decision to buy an adjustable weight bench, congratulations! But there is so much more you need to know, and it can seem overwhelming.

That’s why we have created this buyer’s guide. We have reviewed 5 different adjustable weight benches and included some tips you should be aware of.

You will be able to choose between our top pick and a few other benches, and you will learn what you need to look for in your ideal bench.

Contents
The Best Adjustable Weight Bench In 2018 - Comparison
1. Fitness Reality X-class 1500lb Weight Bench: Our Choice
2. Rep Adjustable Bench
3. Marcy Adjustable Utility Bench: Best Budget Adjustable Bench
4. CAP Barbell Deluxe Utility Weight Bench
5. Titan Fitness Adjustable Flat Incline Weight Bench
What Makes a Good Adjustable Weight Bench?
Safety
Maintenance/Cleaning

The Best Adjustable Weight Bench In 2018 - Comparison

#

Make

Model

Capacity (lb)

Cost

1

Fitness Reality

X-class

1500

$$$

2

Rep Fitness

AB-3000

1000

$$

3

Marcy Fitness

SB-670

600

$

4

CAP

Deluxe Utility Weight Bench

500

$

5

Titan Fitness

Adjustable Flat Incline Bench

650

$

1. Fitness Reality X-class 1500lb Weight Bench: Our Choice

Our number 1 choice is from Fitness Reality, a fitness equipment manufacturer for real people by real people.

They designed this bench to help you get an intense workout wherever you are, either in the gym or at home.

It offers a unique way for you to blast through your workout and eventually reach all your fitness goals.

Convenient & Versatile

The bench was designed with versatility and convenience in mind. All its features are proof of this, making the bench ideal for most home gyms. It can also be used in commercial gyms thanks to the versatility of the bench.

It has a 1,500-lb. capacity with a 2x3 inch tubular steel frame construction. As well as 2.5-inch-thick commercial grade foam in the seat and back rest, ensuring that you get the most comfort out of your workout. The upholstery is soft and durable stitched vinyl and includes a back and head rest as well as a comfortable supportive seat.

The multi-level backrest and seat adjustment ranges from -15° to 85° with seven options for a smooth transition at your fingertips. The bench also features convenient independent adjustment and is suitable for people up to 6’4’’.

The preacher curl and leg developer attachment has 180 lbs. of real weight plate capacity and 6 height adjustment. You will be able to work out every inch of your body to degrees you never thought possible, allowing you to gain in no time at all. It also has a detachable leg lockdown for crunches, sit-ups, etc.

You also have the option of choosing to add the fitness reality power cage and squat rack. It is also very easy to move this bench because it features a convenient fold-up design with industrial strength wheels so that you can maneuver it into storage with ease. This means that it does not need to take up a lot of space all the time. Some assembly is required.

Minor Issues

Before you go and buy the bench, there are a few things that you need to know. As with most products, there are a few minor issues that will translate into slight inconveniences. These are not necessarily deal breakers, but it is useful to have this knowledge so that you can be prepared.

The packaging could be a little bit more convenient. When unpacking, it feels like you must wrestle through an Indiana Jones level of obstacles just to get the product out of the box.

The bench is a little tall. It does not really accommodate shorter people. If you're a bit shorter, it feels like you must use your tip toes to balance yourself when using this piece of equipment, which is not ideal and does not feel safe. A height adjustment would be a lot of help in this department.

Video

What We Like

  • The versatility of the bench
  • The comfortable upholstery
  • Convenient leg developer attachment

What We Don’t Like

  • A little pricey
  • Inconvenient packaging
  • Missing height adjustment

2. Rep Adjustable Bench

Our next bench is brought to us by Rep Fitness. This brand has a good reputation for turning out quality fitness equipment. It takes pride in being a real manufacturer instead of an ordinary distributor or importer. They have an excellent team of experts that are dedicated to helping you.

This bench is more cost effective than our top pick, but it is still a decent bench that deserves your attention and beats a lot of other benches on the market.

Heavy Duty

The bench is made from heavy-duty steel and can handle up to 1,000 lbs. The bench can be used with dumbbells, smith machine, cage or a power rack. It is 54 x 26 x 17.5 inches. It features 7 ladder positions and can go between -20° incline and 85°. It also has 4 different seat position adjustments.

The rollers are covered with vinyl to keep your legs locked in place during any decline workouts. The vinyl cover also makes it very easy to clean up. The frame has a 10-year warranty while the pads have a 30-day warranty. This is a standard warranty which inspires confidence in the product.

Minor Issues

The front feet are a little thin, meaning that the bench tends to lean forward with you which can feel disconcerting at times. The seat portion is also a little difficult to assemble which can lead to a level of frustration.

The ankle catch has been unfortunately placed which can lead to a little pain in your shins, and if you’re not careful you can bruise your shin while doing decline sit-ups.

Video

What We Like

  • The bench is strong and sturdy
  • The padding is nice and thick
  • Allows for a wide range of exercises

What We Don’t Like

  • Thin front feet
  • Inconvenient assembly
  • Unfortunately placed ankle catch

3. Marcy Adjustable Utility Bench: Best Budget Adjustable Bench

Marcy Fitness has been around for over 50 years and has cultivated a stellar reputation in the fitness market.

The Adjustable Utility Bench is advertised as being able to help you with a full-body workout. In a home gym, you need equipment that can perform a variety of functions to save space. This bench would be convenient for most home gym setups thanks to its easy setup and transport. When you are done with the machine you just fold it up and roll it away.

The utility bench has wonderful boxed upholstery to help with comfort and put you at ease while you are working out. The bench is adaptable and can be attached to most types of equipment.

This bench is solid and won’t make you feel like it is about to collapse underneath you. The seat can be adjusted into 3 different positions and allows for a variety of different exercises.

Video

What We Like

  • Great customer service
  • Sturdy construction
  • Comfortable upholstery

What We Don’t Like

  • Unclear assembly instructions
  • The flat setting still means that the bench is at a slight incline
  • Not the greatest back support

4. CAP Barbell Deluxe Utility Weight Bench

CAP Barbell is another one of those fitness manufacturers that know exactly what they are doing. They have been manufacturing quality gym equipment at budget prices for a long time now and have earned themselves a trustworthy reputation. You can get your workout done on their equipment without having to breaking the bank.

The bench has been constructed from high-quality steel, allowing the bench to be strong and sturdy. The upholstery is as comfortable as you could expect, and the adjustable bench does all that is required from it. You can use it alone with barbells or resistance bands and use it for different exercises. You can also choose to include the power cage also by the same brand.

Video 

What We Like

  • Comfortable upholstery
  • Convenient design
  • High-quality construction

What We Don’t Like

  • The braces aren’t perfectly straight
  • Seat is slightly crooked
  • Knobs aren’t aligned correctly

5. Titan Fitness Adjustable Flat Incline Weight Bench

Titan Fitness has brought us a wide range of fitness equipment and deserves the recognition that they get in the market. Their products are all affordable and were designed with the home fitness enthusiast in mind.

This bench has a comfortable adjustable back rest and seat. It is supported by a rigid steel base that makes the entire bench feel strong and sturdy. The bench features conveniently placed bolt holes in case you would like to mount it permanently, giving it a little more sturdiness and support.

The bench can handle up to 650 lbs., making it perfect for beginning users who do not want to bulk up too much.

Video

What We Like

  • Built for a variety of exercises
  • Can be bolted down permanently
  • Cost effective

What We Don’t Like

  • Feels slightly wobbly
  • Not the best customer support
  • Not easy to get parts if a component fails

What Makes a Good Adjustable Weight Bench?

An adjustable weight bench is a great fit for all your fitness needs. It will allow you to exercise with greater efficiency, and you will be gaining in no time at all.

Of course, you want to get the best bench for your money, there are things you need to look out for when buying your bench.

The Basics

An adjustable bench has a basic frame with one of two adjustment mechanisms – steps or pop-ins. They are equipped for simple dumbbell routine but come with levels of adjustments so that you can do as many variations of exercises as possible.

They are not built for heavier compound exercise, but some models are equipped with handles and wheels for easier movement.

When buying your ideal bench, you will need to look at the same factors as the flat bench, and a few others.

Stability

You need to look at stability. A stable bench is a safe bench. Look for a heavier steel frame, which might be a little difficult to move around. A light bench will be easy to move around but the disadvantage is that it will jump around while you exercise and will not be stable or safe.

Next up is comfort. A proper bench will have 2-3 inches of high density foam and a boxed upholstery. Anything less will not support your body while you exercise and will be very uncomfortable.

Protection

If you want your bench to last for a while, you need to make sure that the steel frame is protected against rust – usually this means powder-coating, though some will simply be painted. Powder-coating is better, as it is more resistant to minor damage. This will make sure that your bench withstands daily wear and tear.

When it comes to the adjustable hardware, make sure that all the components are made from high-quality steel which will mean that you do not have to replace nuts and bolts every month.

There is not a major difference between steps and pop-ins; it is a matter of personal preference. Try out a few different machines to see what you are comfortable with.

A good adjustable weight bench will have a range between -10° and 85°+. Anything more than that is not bad, but anything less than that will limit your range as you progress.

If you keep these things in mind, you will find a wide variety of quality benches to choose from while eliminating the lesser benches that will eventually hurt you.

Safety

The biggest safety concern when it comes to benches is the sturdiness of you weight bench. A light bench will wobble underneath you which is very dangerous. Always make sure that you assemble the bench according to the featured instructions.

You should also pay careful attention to the adjustable settings. The equipment needs to fit properly; if the settings come loose while you exercise it would cause a lot of damage. Another factor to consider would be where you place your bench. If the floor is slippery, make sure that you have rubber for the ends of your frame.

Maintenance/Cleaning

A simple solution of soap and water will nicely clean your frame, and spray soaps should not be a problem. The adjustable settings might need regular checks to make sure that they still slot in smoothly. Use a dust cloth to remove any dirt, and regular grease application should ensure that your settings adjust smoothly.

For the rubber and upholstery, you will find that most brands include a convenient cleaning guide for these parts along with the bench. Since each brand uses different materials, it would be hard to give a general rule when it comes to the upholstery.

Incline vs Flat Weight Benches

Fitness Reality 1000

You have decided to take your fitness goals to the next level by creating your own home gym. This is a worthy endeavor and you should be commended. Before you can start, though, you need to decide whether you will buy an incline weight bench or a flat weight bench.

What is the difference and why does it matter?

Flat Weight Bench

The flat bench can be used for a variety of exercises; you can sit, lay down or stand next to it. It is the piece of equipment that people know the best, and they trust it more. That is why the flat bench is one of the more popular pieces of equipment in the gym.

For example, when lying on your back you can use it for a chest press; while sitting you can support your lower half while doing shoulder exercises; and if you stand next to the bench you can use it to support your body while doing rows for your back.

Jeremy Gray from Muscle & Strength explains that the flat bench is an integral part of one of the most referenced benchmarks (no pun intended) of fitness: the bench press. Gray argues that the flat bench press is one of 3 exercises that are a must for all gym-goers.

Versatile

In addition to seated and supine movements, flat benches do double-duty as a platform for exercises such as step-ups and box jumps. If you do not have wooden boxes at your gym, a flat bench can fill in.

The flat bench press allows for a more natural and fluid movement, which makes it easy to use. Unfortunately, it can translate into a serious injury if you are not careful. You need to be safety conscious when using either bench.

Usually, people use a spotter to help them. Your spotter should be a little bit more experienced than you so that they can show you where you are going wrong. Before starting out, take the time to learn proper form so that you do not injure yourself.

Pros

  • Flat bench pressing is one of the most important exercises you can do
  • You can do multiple exercises
  • There is a lot of information about flat bench exercises, so research is very easy

Cons

  • You can be injured easily
  • They can be pricey
  • You need to do research

Incline Weight Bench

Incline benches let us micro target specific muscles and extend the range of motion for exercises like bench presses. For example, performing presses on an incline bench can improve strength and conditioning of the clavicular head (the upper part of the chest) and shoulder activation. By working these muscles that are missed by more traditional movements we can get better results in physical appearance and strength. If there is one thing to learn from bodybuilding, it is that the ultimate physique depends as much on smaller intrinsic muscles as it does on the big major muscle groups. The incline also tends to involve your shoulders more, which means that you get a greater quality from your workout.

Decline

Another benefit of incline benches is the ability to add resistance by going to decline. That means, instead of adjusting the incline bench to sit up, you move it to lay back at an angle lower than parallel to the floor. This makes you work harder to perform exercises like crunches and chest flyes against the pull of gravity. Like the incline position, they also work smaller muscles that are often under-activated.

The Best Of Both Worlds?

Since incline benches are adjustable, it is worth noting that they provide “the best of both worlds.” Meaning, you can adjust an incline bench to lay flat, or to sit up or back. Because incline benches are adjustable they may provide less stability for exercises like box jumps, but they can usually fill in for most flat bench movements.

Consider your joint health

If you have an injury to your shoulders or chest, an incline bench may allow you to change your range of motion to accommodate. This can give your injured body part a little break while also strengthening support muscles around it to help protect it from re-injury. With any workout, it is wise to “listen to your body” and adjust or avoid exercises that cause pain or discomfort.

Minor Issues

Incline benches also tend to bulkier and cost more money. There are models that are aimed at home gyms, but they still tend to be pretty big. They also require more maintenance sine they have adjustable components that need to be taken care of.

Pros

  • Thanks to the stress placed on your muscles, you will be filling out areas on your chest that are often ignored
  • It allows you to vary the emphasis on the muscles as your workout
  • You will get more function when dealing with everyday situations

Cons

  • You need to start slowly
  • You need a spotter when working with heavier weights
  • An imbalanced routine will cause problems for you later on

General Warnings

If you are starting out on an incline bench, you need to have a professional or experienced lifter help you come up with a balanced routine. If you are not balanced, this will lead to some serious problems later on.

With both bench types, you need to learn the correct form before you can try lift heavier weights. As you start lifting seriously, you will need to find a spotter to make sure that you stay safe.

On an incline bench, make sure that you do not arch your back. This will lead to serious injury and means that your load is too heavy.

Conclusion – Which One Wins?

This is difficult to say. Both have their pros and their cons. They also have different functions that play a huge role in your routine, and different problems if you are not careful. The end decision is up to you.

Whether you are finding your way through the strength training section of your local gym or considering what equipment to buy to work out at home, a bench will probably be one of the go-to basics. You can get a great workout with either option.

When it comes to range of motion and targeting intrinsic muscles, an incline bench provides the most versatility. When working out at the gym, use a flat bench for chest presses, flyes, step-ups, box jumps, hip thrusts, etc. The switch to an incline bench for a set to work every part of your chest and shoulders.

Weight Bench vs Swiss Ball

Weight Bench vs Swiss Ball

Almost anywhere you look in the fitness industry, there is a debate about something. These debates range anywhere from the amount or reps performed in each set, to the amount of weight you should use in exercises, to whether barbells or bodyweight exercises are "better". Today, we are going to look at whether weight benches or Swiss balls are better for your workout.

The Argument for Weight Benches

The basic argument for weight benches is that a solid bench provides the foundation you need when lifting weights. A solid foundation becomes more important as the weights get heavier. Having a firm foundation allows you to maintain proper form during the exercise. Proper form is important in exercise, especially when the weights get heavier, because bad form can often lead to injury. As this article from Harvard Medical School suggests, doing an exercise movement with control and proper form is key.

Having a good bench while performing chest exercises helps you to maintain proper form and positioning during the exercise. These factors become more important as you start using heavier weights, as the risk factor increases. Having a weight bench can also help you target the chest specifically and enables greater range of motion in exercises than the floor would.

The Argument for Swiss Balls

The argument for Swiss balls is essentially the exact opposite to that for benches. Proponents of using Swiss balls in exercise argue that the instability provided by the ball is exactly what you need. They claim the instability of the ball is actually beneficial in increasing your core strength and stability. Due to the instability of a Swiss ball, your core muscles have to be firing almost constantly to keep balance. This in turn creates a stronger core, and increases the stability and balance of an exerciser.

While you can perform a great many exercises with a Swiss ball, and many more than just chest exercises can be performed on weight benches, the argument for them all remains the same: a Swiss ball, due to its instability, forces the core to be in almost constant tension, thus strengthening it. For more information on Swiss balls, as well as some different exercise you can utilize them for, check out this WebMD article.

This video shows you how to use a swiss ball instead of a weight bench:

https://www.youtube.com/watch?v=2lTC9xmXcrA

The Answer to the Debate

Well, which one is better? The answer to this particular debate is that while the claims made by people who promote Swiss ball training sound nice, there is little actual science to back them up. According to this article on the NCBI website, there is no evidence that using a Swiss ball activates muscles in the trunk any more than using a regular bench. Several exercises were conducted in the study as well which lends it more credence.

This example highlights the need to have hard, scientific evidence backing up claims made in relation to exercise. While it seems logical that the core would be activated more by a Swiss ball, there is not enough evidence to support it. This fact seems to break down the fundamental push behind Swiss balls, which is that they produce greater core activation, and thus strength.

That said, the study showed that different people responded differently to the instability of the Swiss ball. This could potentially allow certain individuals to benefit more from training with one than others. As a general rule, using a bench is usually a safer and ultimately more constructive approach to gaining strength and muscle mass. This is because you can handle greater loads on a bench, which in turns activates muscle stimulation and growth to a greater degree.

Conclusion

In the end, exercise should be something that you enjoy. If you enjoy lifting lighter weights on a Swiss ball, or perhaps doing bodyweight exercises on one, than by all means continue using a Swiss ball. If you want to get bigger and stronger more quickly, using a solid bench for exercises is a better option, as it provides a stable foundation for you to lift progressively heavier weights. No matter which you choose, make sure you exercise in a safe and controlled manner

Barbell or Dumbbell: Which Is The Best?

barbell or dumbbell

With US wholesale consumer fitness equipment sales of $3.77 billion in 2015 alone, it's safe to say people want to get into shape.

For some, it's a bid to improve their overall fitness. Others are chasing specific end goals, like improving core strength or losing weight based on their doctor's orders.

What if you're looking to build strength and mass?

Strength is partially achievable through calisthenics, but mass is non-negotiable. Your body has a natural mass where it's happy. Adding to that mass demands weight training. Odds are, you'll do some of that training with free weights. Even in the realm of free weights, though, opinions differ on which equipment is better.

One of the main debates: barbell or dumbbell?

It might seem like an odd question initially. Barbells and dumbbells don't look like they serve the same function. Yet, they frequently do.

Let's dig into their advantages and see which one comes out on top.

Dumbbell Advantages

Beginner's Safety

When it comes to barbell or dumbbell for beginners, dumbbells are generally safer. Dumbbells let you learn the lifting techniques with less risk.

A real risk with barbell bench presses is getting pinned under the bar. This can happen if you put too much weight on the bar. It can also happen if your muscles fatigue to the point of failure.

If your dumbbells are too heavy or you reach failure, you can always drop them to either side.

You can learn the bench press without the threat of getting pinned under the bar. If the weight is too much or your muscles fatigue to the point of failure, you can drop the weights to either side.

Range of Motion

Dumbbells give you a better range of motion during your training with some exercises. This leads to a better muscle workout overall, as more of the muscle gets resistance for longer on each rep.

Weight training with a better range of motion generates more mass and builds strength faster than the same exercise with a shorter range of motion.

Muscle/Strength Equalization

Did you ever notice how it's harder to lift things with your non-dominant hand? That's strength and muscle inequality. You use your dominant hand more, so the muscles on that side are better developed. When you're new to weight training that unequal development can continue with barbells. You'll unintentionally let your dominant arm do more of the work.

Dumbbells help you avoid this problem.

Since the dumbbells are independent, both sides of your body must do the same amount of work to get the dumbbells from point A to point Z. This ensures muscle building happens at the same rate.

You can also work your non-dominant side more to offset the initial imbalance in muscle mass.

Barbell Advantages

Safety at Higher Weights

On the question of barbells or dumbbells at higher weights, barbells are often safer.

When doing bench presses, for example, dumbbells start on the floor. You have to lift and position them before you even start the presses. It's low-risk at lower weights, but the odds of injury from a bad movement increase at higher weights.

The barbell is already in position over you. You never need to do anything outside of the bench press technique. This minimizes the chances of moving in a way that could injure you.

Using a barbell during squats means the weight gets even distribution across your spine. It's easier to misalign dumbbells. That leads to an uneven distribution of weight and increases your chances of injury.

Lift More

Dumbbells use more stabilizer muscles. This is good for improving overall muscle building and athleticism, but bad for the total weight you can lift.

Barbells reduce the number of stabilizer muscles used in any given lift. By concentrating resistance onto mover muscles, the barbell actually lets you use more weight.

Faster Muscle Gains

Barbells let you pack on mass faster.

Dumbbells get made in 5-pound increments. Barbell weights get made in 2.5-pound increments. Adding weight incrementally is the best way to add body mass. The barbell lets you add that weight 5 pounds at a time. That means you can add more often without sacrificing a lot of reps.

Moving up to the next set of dumbbells means adding 10 pounds. It's a more serious jump that will almost always cost you in reps and result in slower progress.

More Practical

Dumbbells over 100 pounds exist. However, they aren't common in gyms or home sets. Unless you plan to special order some of the heavier ones, assume 100 pounds per hand is the heaviest weight you can get.

Barbells don't have from this problem.

Their upward incrementation is mostly limited by your strength, your goals, and even the equipment at your gym. That makes them more practical once you crack that 200-pound squat or deadlift.

Barbell or Dumbbell

So which one wins? Barbell or dumbbell?

The answer to that question is that there isn't a catch-all answer to that question. It boils down to where you are at in your training and what you're looking to achieve.

For the absolute beginner, the dumbbell is probably the winner. The dumbbell adds a layer of safety while you learn the techniques. With so many weight training-related injuries per year, it's hard to put too high a priority on safety.

The dumbbell also does more to strengthen stabilizer muscles, which benefits your overall muscular health and fitness.

If you have experience with weight training and are focused on adding mass, the barbell is probably the winner. Being able to increment the weight up more often speeds up gaining mass. That barbells focus resistance onto mover muscles also hastens the mass gain.

The true winning answer to barbell or dumbbell is to use both. Use dumbbells when it's safe and to support stabilizer muscles. Pull out the barbell for heavy lifting and to add the mass faster.

The combo will give you the most overall gain in strength, mass and athleticism.

Want to weigh in on this topic? Don't be shy. Let us know what you think in the comments below!

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The Ultimate Chest Workout

chest workout

Maybe you're just in the beginnings of building your workout routine. Or you're trying to surpass a recent plateau.

Whatever the case, your current chest workout just isn't netting the results you've been hoping for.

To get the chest you really want, you're going to have to train harder. Not only that, but you'll have to start training differently, too.

In this post, you'll learn how to take your chest workout to the next level as we discuss how to workout properly and other tips and tricks.

Keep reading to find out how to grow your chest muscles. With enough hard work, you might just end up like bodybuilding legend Arnold Schwarzenegger.

Chest Workout Anatomy

Before we get into how to perform an effective chest workout, let's have a brief overview of the anatomy of the major chest muscles.

The chest is comprised of two major parts. These two muscle groups are called the pectoralis major and the pectoralis minor (hence the phrase 'working out your pecs').

The pectoralis major muscles extend from your collar bone and sternum to the upper arm. The main function of this group includes flexing the arm at the shoulder, rotating the arm at the shoulder, and drawing the arms toward the body.

Alternatively, the pectoralis minor muscles extend from the upper ribs to the shoulder blades. The main function of this group is to draw the shoulder blades forward and downward.

Some people believe that a chest workout can't focus solely on one group. Others, however, do think that the two muscle groups can be isolated.

While the jury might still be out on that, there's no question that the following workout techniques are guaranteed to get you the results you've been looking for.

Free Weights vs Machines

When you begin to develop your new chest workout routine, it's important to consider the differences between the use of free weights and machines.

While both can help you grow your strength and muscle size, some workouts are better suited for one or the other. Depending on the goal of your chest workout, consider switching to free weights if you've been using machines, and vice versa.

Using machines is a great way to pump out a set of quick reps. However, a machine only offers a limited range of motion. This limited range of motion certainly won't hurt your routine. But it also makes it more difficult to direct your focus to one particular area of your pectorals (more on that later).

Free weights, alternatively, offer a wide range of motion. As a result, using free weights leads to greater control over what areas of your chest you're working out, and which areas need the most attention.

Furthermore, with this increased range of motion comes the ability to work the lesser used areas of your pectoral muscles. This part of the muscle includes the areas which attach to your arms and back. If you've been using machines in your chest workout routine, you might not have been able to give these areas the work out they needed.

As a note, using barbells (rather than actual free weights) also limits your range of motion. As such, you should consider your workouts with barbells to be similar to a routine using machines. However, some exercises with a barbell can hone in on specific areas with the right techniques.

Training Tips

When it comes to weightlifting, it's not uncommon for people to slack a little bit.

No, that doesn't mean you're hard and fast reps aren't doing you any good. It's more so a matter of taking your time and focusing intently on the areas you're trying to target specifically.

Have you ever heard the phrase, "work smarter not harder"? The same logic applies to your workout routine.

Rather than quickly busting out your set of reps and calling it a day, slow down and think about what you're doing. Focus on your movements and try keeping your movement within a certain range.

This is where free weights show their true worth. Reps with free weights already put pressure on the muscle areas which aren't used often. By slowing your movements and focusing on stability rather than speed, you're finally targeting the areas of the pectoral muscles that you've likely been missing.

Additionally, try pausing for fifteen seconds between the up and down strokes of each repetition. Doing so will give your muscles a greater workout.

Training Routines

Now to move onto your actual new chest workout routine.

Some of these routines you've likely already tried. But have you performed them while considering and implementing the techniques detailed above?

If you haven't already, give it a shot. You'll be surprised to feel the burn in areas your former routine couldn't reach, no matter how hard you tried.

Try the exercises below to help build your chest muscles:

Incline Press

The incline press is a tried and true routine. Get creative and try alternating between using free weights and barbells to see what works best for you.

The incline press is a great way to target the upper chest regions. This is compared to a flat bench press which mostly targets the middle chest section.

The incline should be set at around twenty to thirty degrees to get the maximum benefit.

Machine Incline Bench Press

Now that you've already worked out the upper chest with the above routine, try moving over to a machine to finish the job.

Using a machine is a great way to pile on the weight and crank up the intensity of your workout.

The goal here is to increase the amount of tension you experience on both the upward and downward reps.

Standing Fly

This routine makes for a terrific chest workout. But be careful when choosing what type of weights to use with this exercise.

Using free weights can be problematic as the range of motion is taxing on the shoulder muscles and joints. If you're not careful, you could easily injure yourself.

If you choose to err on the side of caution, consider using a resistance band. Doing so will prevent shoulder injuries. Additionally, the resistance of the band is the greatest in the range of motion in which your pecs are the strongest.

Conclusion

There's no right way to work your chest muscles, but there are always better ways.

Consider using your own weight bench to improve the overall quality of your workout. Or try changing the number of reps and the length of your pauses.

Whatever routine you choose, take care to lift slowly and intently. With proper execution and enough time, your pecs will begin looking just like Arnold's!

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