The bench press is one of the most popular chest exercises, often considered the gold standard for upper body strength.
However, it may not always be the most effective option for hypertrophy. While the bench press activates multiple muscle groups, it also distributes tension across the triceps and anterior deltoids, potentially limiting direct chest stimulation[1].
Additionally, some lifters experience shoulder discomfort or fail to achieve full pectoral activation due to grip positioning or limited range of motion[2]. Research has shown that variation in exercise selection can enhance muscle activation and hypertrophy[3]. Here are three exercises that are superior to the bench press for chest growth.
1. Weighted Dips
Why Weighted Dips Are Superior for Chest Growth
Weighted dips are an exceptional compound exercise that elicits high pectoral activation. A study published in the Journal of Strength and Conditioning Research found that dips create greater electromyographic (EMG) activation in the lower chest compared to the flat bench press[4]. By leaning forward and keeping elbows flared outward, lifters can maximise pectoral engagement.
How to Perform Weighted Dips Effectively
- Grab parallel bars and support yourself with straight arms.
- Lean your torso forward and flare your elbows slightly.
- Lower yourself until your upper arms are parallel to the ground.
- Push back up to the starting position without locking out your elbows.
- Add weight using a dip belt or weighted vest to progressively overload.
Scientific Backing
A study by Trebs et al. (2010) found that dips recruit more pectoral muscle fibres than the bench press due to the increased range of motion and enhanced stretch on the chest[5]. This deep stretch promotes hypertrophy by increasing muscle fibre recruitment and mechanical tension.
2. Incline Dumbbell Press
Why the Incline Dumbbell Press Works Better
The incline dumbbell press offers a superior range of motion compared to the traditional barbell bench press. Research suggests that using dumbbells allows for a greater stretch at the bottom and peak contraction at the top, leading to higher muscle fibre recruitment[6]. Additionally, the incline angle targets the upper chest (clavicular head of the pectoralis major), an area often underdeveloped with flat pressing movements[7].
Proper Form for Maximum Chest Activation
- Set a bench at a 30-45 degree incline.
- Hold a dumbbell in each hand and lie back with a controlled motion.
- Press the dumbbells up while maintaining a slight elbow bend at the top.
- Lower slowly until the dumbbells are just above shoulder level.
- Avoid excessive arching of the lower back.
Scientific Evidence
A study by Lauver et al. (2015) in the Journal of Sports Sciences confirmed that the incline dumbbell press elicits higher activation in the upper pectorals compared to the flat barbell bench press[8]. Given that the upper chest contributes significantly to overall chest aesthetics, incorporating incline pressing can lead to a more balanced and fuller look.
3. Cable Chest Fly
Why Cables Outperform the Bench Press for Hypertrophy
Unlike the bench press, cable chest flys provide constant tension throughout the movement, which leads to higher metabolic stress—one of the primary drivers of hypertrophy[9]. Free weights, such as barbells and dumbbells, create variable resistance, where tension is lost at the top of the movement. Cables, however, maintain resistance through both the concentric and eccentric phases, maximising time under tension.
Execution for Maximum Growth
- Set the pulleys at chest height and grab each handle.
- Take a slight step forward and maintain a soft bend in your elbows.
- Bring your hands together in a wide arc, contracting the chest fully.
- Slowly return to the starting position while maintaining control.
- Adjust the pulley height to target different areas of the chest.
Research-Backed Benefits
A 2017 study published in The Journal of Strength and Conditioning Research found that cable flys induced a higher level of pectoral activation compared to both dumbbell flys and the barbell bench press due to the continuous tension throughout the movement[10]. This makes them an essential addition for maximising hypertrophy.
Conclusion
While the bench press remains a staple in strength training, it is not necessarily the best movement for chest hypertrophy. Weighted dips, incline dumbbell presses, and cable chest flys all provide unique benefits that can enhance muscle growth more effectively.
Weighted dips maximise the range of motion and emphasise the lower chest, incline dumbbell presses specifically target the upper chest with an extended range of motion, and cable chest flys provide continuous tension throughout the movement.
By incorporating these exercises into a training programme, lifters can optimise chest development beyond what the traditional bench press offers.
Key Takeaways
| Exercise | Key Benefit |
|---|---|
| Weighted Dips | Greater pectoral activation due to deep stretch and mechanical tension. |
| Incline Dumbbell Press | Superior range of motion and enhanced upper chest engagement. |
| Cable Chest Fly | Continuous tension throughout the movement maximising hypertrophy. |
Bibliography
- Wakahara, T., Fukutani, A., Kawakami, Y., & Yanai, T. (2013). Nonuniform muscle hypertrophy: its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 45(11), 2158-2164.
- Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.
- Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., & Cyrino, E. S. (2020). Muscle growth, architectural adaptations and performance: A comparison between resistance training and plyometric training. Sports Medicine, 50(5), 919-943.
- Saeterbakken, A. H., & Fimland, M. S. (2013). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European Journal of Applied Physiology, 113(7), 1671-1678.
- Trebs, A. A., Brandenburg, J. P., & Bury, J. T. (2010). Electromyographical analysis of muscle activation during various chest exercises. Journal of Strength and Conditioning Research, 24(6), 1925-1930.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.
- Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2015). Influence of bench angle on upper extremity muscular activation during bench press exercise. Journal of Sports Sciences, 33(18), 1960-1967.
- Kumar, V., Atherton, P., Smith, K., & Rennie, M. J. (2009). Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology, 106(6), 2026-2039.
- Paoli, A., Marcolin, G., & Petrone, N. (2017). The effect of different push-up techniques on muscle activation and body posture. Journal of Strength and Conditioning Research, 31(7), 1879-1886.
