Build total body strength in just 30 minutes with this full body workout at home. Each circuit contains four exercises targeting the lower body, upper body and core. A complete dumbbell workout designed to build strength and challenge your endurance.

All you need is a set of dumbbells and 30 minutes to challenge your total body strength and muscular endurance in this full body workout at home.

I have been a personal trainer for over a decade, and when I taught in-person fitness classes, I loved to structure them in this full body circuit format.

The combination of an upper body, lower body, total body and core exercise in each circuit provides an effective way to build strength and grow muscle at home.

Personally, this is one of my favorite formats because I find it prioritizes compound exercises, or exercises that engage multiple muscle groups at once.

Compound exercises allow you to lift heavier weights, increase calorie-burn, improve core strength and stability, and build muscle.

30-Minute Full Body Workout At Home

Build total body strength with this efficient 30-Minute Full Body Workout At Home!

Each strength circuit includes an upper body exercise, lower body exercise, full body exercise, and a core exercise.

Add full body workouts like this one to yourworkout routine1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium-to-heavy set of dumbbells. I recommend 8-20 lbs depending on your fitness level. I’m using 15-20 lbs in this workout video.

Workout Instructions:

Follow along with the guided Full Body Strength Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

• 3 Full Body Circuits
• 4 Exercises Per Circuit(upper body, lower body, full body and core)
• Timed Intervals(perform each exercise for 40 seconds of work, then rest 20 seconds)
• Repeat Each Circuit x2 Sets

12 Full Body Exercises with Dumbbells

3-Way Back Row (Wide Row, Narrow Row, Reverse Row)

Targets:Upper back, mid-back, lower back (latissimus dorsi, rhomboids, trapezoids and rear deltoid muscles), and biceps.

Lateral Lunge And Narrow Squat

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

Lateral Squat And Single Arm Row

Targets: Legs, quads, outer glutes (gluteus medius), back (lats) and core.

Dumbbell Pullover And Leg Lower

Targets: Back (lats), chest (pecs), core and lower abs.

Bicep Curl And Reverse Overhead Press

Targets:Biceps, shoulders (specifically the front head of the shoulders), back and core.

Split Lunge

Targets: Legs, quads, glutes, hamstrings and calves.

Alternating Front Lunge And Single Arm Curl Press

Targets: Legs, quads, hamstrings, biceps, shoulders, abs and all the stabilizing muscles in the core.

Plank And Dumbbell Pass

Targets: Entire core, back, shoulders and arms.

Chest Fly And Skull Crusher

Targets:Chest (pecs), shoulders and triceps.

Staggered Deadlift And Squat

Targets: Legs, hamstrings, glutes, hips, quads and core.

Push Up And Dumbbell Burpee

Targets:Chest, shoulders, triceps, legs, glutes, quads, hamstrings, abs and core. A compound dumbbell exercise to build full body strength.

Seated Twist with Dumbbell

Targets:Upper abs, lower abs, obliques, core and hips.

Full Body Workout At Home FAQs

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Inquisitive, open and adventurous is not how it’s best to describe the eating habits of most men. The idea of eating something different ends up being a little more than using ground turkey instead of beef for a batch of burgers or opting to top breakfast oatmeal with raspberries instead of blueberries. Wow, look you mister courageous eater. You can and should start thinking beyond the pork chop and brown rice and dive into more nutritious and delicious ingredients.

Branching out into a new edible territory brings with it some notable benefits. Not only will embracing a handful of unfamiliar foods shake your taste buds out of their coma, but they also bring with them a whole new set of culinary possibilities. Adding more variety to your menu will also help you load up on a greater diversity of nutrients and bioactive compounds to support your health. Researchers at Harvard and New York University found that people who include a greater variety of healthy foods in their daily menu tend to be less pudgy. And don’t forget that packing your day with exciting new tastes makes it easier and more satisfying to stick to a better-body diet. Hungry for beef heart and sorghum, yet?

Start with these fresh picks that just might be the healthiest foods you aren’t eating. Hopefully, that is about to change.

5 Nutritious and Delicious Foods You Should Try Now

Watercress

Move over kale, this is the supergreen you should be eating a lot more of, even if it’s sometimes considered just a weed. According to a recent report released by the Centers for Disease Control and Prevention (CDC) that examined 17 different nutrient markers (i.e., folate, zinc, potassium, and calcium) of 41 different vegetables and fruits including spinach, blueberries, and broccoli, watercress scored the highest among them in terms of its “nutrient density” score (a perfect 100 score). The nutrient density score was based on the levels of nutrients per 100 calories of the food. That means adding watercress, which is part of the Brassicaceae family of vegetables that also includes kale, Brussels sprouts and cabbage, to your salads will give you a range of nutrients for very little calorie cost. Watercress is especially rich in vitamin K, a nutrient that can benefit heart and bone health.

Its small, round leaves and edible stems have a peppery, slightly spicy flavor that can jazz up salads. You can also add it to soups, blend it into “green” smoothies, use it as a green in pesto, or add a handful to any sandwich. If you can’t find watercress at your normal supermarket look for the green giant at Asian grocers.

Hemp Seeds

They won’t give you the munchies, but they will give you a big dose of nutrition. Yes, hemp seeds fly high nutritionally. Also called hemp hearts, these tender seeds that taste like a lovechild of pine nuts and sunflower seeds are a good source of complete plant-based protein – about 10 grams in 3 tablespoon serving. That is more muscle-making protein than most of the common nuts and seeds that Americans are eating. Another nutritional highlight is the notable amounts of omega-3 fat. An analysis of data from 41 studies published in The BMJ linked a high intake of alpha-linolenic acid, the type of omega-3 found in hemp, to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels. Hemp seeds are also a source of several must-have micronutrients including magnesium, iron, thiamine and phosphorus.

Getting your fill of hemp seeds is as easy as sprinkling them on soups, yogurt, oatmeal and salads. You can also blend them into protein shakes. Health food sections of supermarkets is a good place to find these nutritional heroes or source them online from Manitobaharvest.

Freekeh

No shade to rice and quinoa, but freekeh should be where it’s at. Freekeh is quite simply a type of wheat that’s harvested while young and green. Then, it’s roasted, and its shell is burned and rubbed off, which explains why the term “freekeh” is derived from the Arabic word “to rub.” With a nutty, smoky flavor think of it as the bacon of the whole grain world. The great flavor isn’t just what makes freekeh special, but also its nutrition pedigree.

Freekeh has more protein and twice as much fiber as quinoa, and three times as much fiber as brown rice. One-half cup of cooked freekeh has about 10 grams of protein and 8 grams of fiber, which is seriously impressive for a grain. Because of its rather high amounts of protein, freekeh can be considered a viable source of plant-based protein which might be good news for your ticker. A study in JAMA Internal Medicine found found replacing a small amount of animal proteins, such as meat and eggs, with plant-based proteins in the diet may reduce the risk for premature death overall and death from cardiovascular disease. What’s more, it delivers the same vision-protecting antioxidant duo lutein and zeaxanthin found in leafy greens.

It’s not the easiest grain to find in stores, but markets specializing in Middle Eastern fare are a safe bet for finding bags of freekeh. Or, of course, count on Amazon. To prepare it on the stovetop, you’ll need 2.5 cups of liquid for every 1 cup of dry freekeh. Bring water or broth to a boil on the stovetop, add freekeh, and simmer for approximately 20 to 25 minutes. Use it as a stand-alone side dish or add the cooked grains to salads, burritos, and soups. For a sweet-savory snack, try sprinkling cooked freekeh and some pomegranate seeds over Greek yogurt. You can even try enjoying it as a breakfast porridge like you would steel-cut oats.

Quark

Quark is a tricky dairy to pin down: Is it yogurt or cheese or something NASA scientists discovered? To make this dairy product, milk that has been soured via the addition of acid is warmed until it curdles and then is strained before bacterial strains are added to ferment the lactose further. Next, it’s continuously stirred to prevent hardening and to give quark its signature thick and smooth texture (and, hence, being so creamy and delicious). Technically, quark is a soft, spreadable cheese. However, because of its velvety texture, it’s more often compared to a thick yogurt, similar to Greek or Skyr. While it may be a relatively new addition to American supermarkets, it has long been a staple in German households. Its flavor is best described as mild and neither sweet nor sour, meaning it lacks the tangy aftertaste of yogurt that not everyone enjoys.

Quark has protein levels on par with Greek yogurt – about 15 grams in a cup – making it a muscle-maker, hunger-buster food. Being a fermented dairy, quark can also help fertilize your gut with a resupply of beneficial bacteria, which is good news for digestive, immune, and brain health. And if your tummy cries foul when faced with lactose, quark might be better tolerated since the fermentation process makes it lower in this dairy sugar than milk. Other nutritional perks include useful amounts of B vitamins, vitamin A, and bone-assisting calcium and vitamin D.

One of the most straightforward ways to eat quark is to spoon it up like you would yogurt for a protein-packed snack or breakfast, but the possibilities are nearly endless: blend into smoothies and dips, whisk into dressings, and spoon dollops onto baked potatoes, tacos, pancakes or even pizza.

Peppadew Peppers

Rosy Peppadews, which are a trademarked name for piquanté peppers, are cherry tomato-sized peppers hailing from South Africa with a habit-forming sweet flavor and subtle fiery kick. Ao eating them won’t cause you to break out in a sweat. Bland red bell peppers these are not. This low-calorie diminutive Capsicum cultivar provides a good amount of vitamin C like other peppers as well as the plant chemical compound capsaicin which is responsible for any heat you feel in your mouth. Interestingly, consumption of capsaicin was associated with changes in the gut microbial structure that increased microbial diversity and short-chain fatty acids abundance, according to a study in the journal Nutrients. These changes to the microbiome may be responsible for some of the health benefits such as alower risk of death from heart disease associated with consuming capsaicin.

You can sometimes find the peppers sold loosely in the deli section of grocers or more often preserved in jars and sold alongside other specialty foods like olives and artichoke hearts. Drain the peppers and use them to top salads, pizza, pasta, sandwiches, and wraps to punch up the flavor. Whirl them into dips like hummus to add a new flavor dimension. They are also great for stuffing with items like goat cheese or ricotta as a way to up your party appetizer game. The leftover pickling brine can also be used to add sweet, tangy flavor to salad dressings and marinades.

Let’s face it, when it comes to building muscle, men pack it on faster than women. Not only that, they shed fat at high speed as well. (I know, it’s not fair.) The answer to why men reap faster fitness results compared to women isn’t hard to figure out: hormones.

“While testosterone is hailed as the primary muscle builder, women typically have lower concentrations, around 15-20% less than men,” explains Marlyne Perez, RD, CPT, NASM.

“Additionally, females have higher levels of estrogen and progesterone, which can affect muscle growth and recovery in different ways than testosterone,” she adds, hence, creating these hormonal hurdles that can make building muscle and shedding fat a bit of a struggle for females.
The good news is, there are simple strategies for women to overcome these hormonal hurdles to pack on muscle and shed unwanted fat. With a little patience and understanding of how the female body works, you’ll be on your way to meeting your goals

Two Hormones That Play an Important Role in Building Muscle

“Effective bodybuilding relies on optimal levels of anabolic hormones, a necessity that extends to female athletes,” explains Perez. “Alongside resistance training, these hormones, including insulin, testosterone, and growth hormone (GH), drive bone and muscle growth, enhance strength, and promote leanness.”

Here is a quick overview of these important hormones.

• Insulin: Its role in carbohydrate metabolism is pivotal, facilitating the infusion of sugars into muscle cells and aiding in post-workout recovery.
• GH (Growth Hormone): Not only contributes to muscle building and fat burning but also expedites healing after injury and repairs muscle tissue post-exercise. GH also stimulates protein synthesis, which promotes muscle growth and fat metabolism.

Fun Fact: Females inherently boast higher GH levels than males, an asset considering the decline in GH levels with age.

Top Tips To Overcome The Female Hormonal Hurdles

Despite variances in biology, Perez explains women can successfully develop and maintain muscle mass through sound nutrition and strength training. “It’s essential to highlight the importance of a well-rounded, nutrient-dense diet and incorporating strength exercises that work for all major muscle groups.”

Therefore, by emphasizing nutrition, exercise, and recovery, women can optimize their muscle-building capabilities and reach their fitness goals effectively.

Address Your Stress

Cortisol, a hormone released in response to stress, can trigger muscle breakdown when it accumulates excessively. Prolonged elevation of cortisol levels from chronic stress can result in muscle loss and disrupt muscle tone. To mitigate or prevent this, implementing stress management techniques is critical. These include:

• Deep breathing
• Meditation or Prayer
• Walking in nature
• Relaxation techniques like Tai chi, yoga, stretching, biofeedback, music and art therapy, aromatherapy, or hydrotherapy.
• Journaling

Don’t Be Afraid to Lift Heavy

To stimulate muscle growth, resistance training is essential, providing the necessary mechanical tension and metabolic stress. This concept, known as “progressive overload,” involves consistently challenging muscles with increased loads to drive adaptation and growth. Research indicates that even just three 13-minute sessions per week over eight weeks can significantly enhance strength and endurance. However, muscle hypertrophy is influenced by training volume, with higher volumes yielding greater gains.

Perform a Bit of HIIT

High-intensity exercise triggers GH release from the anterior pituitary gland, aiding muscle repair. The more muscles are fatigued, the more GH is released.

Eat Clean and Get Enough Calories

To support muscle growth effectively, it’s crucial to ensure that the extra calories come from the right sources, primarily protein—the building blocks of muscle. Skeletal muscle size hinges on the equilibrium between muscle protein synthesis (MPS) and breakdown (MPB), both influenced by exercise and amino acid intake.

MPS is particularly sensitive to the quantity and quality of amino acids, especially leucine, whereas MPB is regulated in part by dietary protein. While excessive protein consumption offers no added benefits, aiming for at least 1g per pound of body weight helps maintain a positive nitrogen balance. Besides protein, incorporating healthy fats, abundant fruits and vegetables for phytonutrients, and minimizing refined and processed foods is crucial.

Get Adequate Sleep

Growth hormone release coincides with deep sleep, and its levels correlate with the duration of this sleep stage. Inadequate deep sleep means less growth hormone, impacting muscle recovery and growth. Moreover, insufficient sleep disrupts hunger hormones, affecting appetite regulation. It lowers leptin levels while increasing ghrelin, leading to heightened hunger and food intake.

Therefore, quality sleep isn’t just crucial for muscle health but also for appetite control and weight management.

Sleep Tip

To ensure proper rest, Perez suggests aiming for seven to nine hours of uninterrupted sleep and adopting sleep hygiene practices like limiting screen time before bed, maintaining a cool environment, avoiding late caffeine consumption, ensuring darkness in the bedroom, wearing light clothing, and practicing relaxation techniques.

Dominique Columbus has been climbing the ranks in Hollywood for quite some time now. He’s taken on smaller roles on various TV and film projects, and he was even cast as Damon on the series “Ray Donovan,” but the 32-year-old actor has never been a part of a project the magnitude of “Road House.”

Columbus will be in the new reimagining of the Patrick Swayze classic film that is set to be released on March 8. The film also stars Jake Gyllenhaal, UFC great Conor McGregor, and Daniela Melchior. Columbus will have a prominent role as “Reef,” and as far as he’s concerned, he’s been ready for this moment for quite some time now.

“Honestly, it’s just preparation meeting opportunity,” he explained. “I grew up as an athlete. So, I put a lot of energy and time into this field.”

Even with his confidence in his abilities, the moment is not lost on him, neither is the expectation of the film to deliver. The original Roadhouse has been ranked as one of the elite films of all time, and it has its own massive fan base. The 2024 edition will have to deliver on its own merits while paying homage to the significance of the first if it doesn’t want to be classified as “another retread”. Columbus understands this and is optimistic about the new film’s potential.

“This on its own is special just because of the weight that comes behind it,” he shared. “Roadhouse is iconic, and to be a part of this one is a blessing.”

Dominique Columbus Has a Fighter’s Mentality

Columbus was comfortable portraying his character because of his familiarity with fighting. He was born and raised in California, and he grew up a big fan of boxing. He was first connected to the sport through his father, who was also his coach. He actually started a boxing school called “K.O. High” that helped mentor up and coming fighters. Columbus’ own passion grew as he advanced through childhood as a result.

“Boxing was my main sport growing up. It was very big in my family, and the character I play is a boxer. He knows how to fight. There was a lot of natural synergy for me and my character.”

Doing a fight scene during any shoot can be a challenge if you don’t know what you’re doing. Imagine having someone the caliber of McGregor alongside you. Columbus embraced the opportunity and felt a great connection to the original UFC “champ champ.” The average viewer may think McGregor had to share some tips with the young actor, but he revealed that wasn’t the case.

“We both had to learn and understand camera fighting. It’s a dance. The things we may do in real life had to be adjusted for the cameras. So, we both just had to figure out the dance, which was dope. He was so fun to work with.”

Filming a ‘Notorious’ Fight Scene

Even though McGregor was built for fighting, literally and figuratively, one may think that it’s harder to coordinate a dance like that which Columbus described. When asked to compare the MMA legend’s abilities versus more experienced actors, Columbus answered with no hesitation.

“There’s no comparison because he’s Conor McGregor,” he said with a smile. “It was about the energy behind it. I can’t compare it.”

Dominique Columbus invested more than time reading lines into this role. He went all in by committing physically as well. He put on 20 solid pounds for the role while maintaining a lean physique. He attributed that to maintaining his cardio and pushing himself in the weight room while following a solid and consistent diet. His discipline as an athlete helped him with this, but having a girlfriend that works as a fitness trainer and nutrition coach certainly helped him as well. Elizabeth Bash wasn’t in front of the camera, but she played her own big role in making sure Columbus was prepared when he was.

“I was able to work with someone who was amazing in her field to help me elevate what I am doing. I am already athletic, but the biggest work I needed to do was in the kitchen. The meal prep, extra calories to take in, all of that was what I had to pay extra attention to.”

Dominique Columbus hasn’t taken too many days off since filming wrapped. He already has more irons in the fire because he focuses on what’s next instead of looking back. Among those projects are other films, TV shows, and a podcast. He didn’t want to reveal too much just yet but promises details will be forthcoming in the near future. His long goal is to do many more films in the future, and projects like this one appeal to him.

“My goal is to keep impacting the action lane.”

You can follow Columbus on Instagram @domsperspective

I want you to forget everything you know about chest training. You only need three exercises to get monster pecs – a flat press, an incline press, and a fly variation. The specific exercises have some wiggle room, but three stand out above the rest.

This article covers my favorite chest exercises: the flat barbell bench press, incline dumbbell press, and cable crossover. If you think you can’t get jacked with only three chest exercises, this article is for you. Too much exercise variation has likely been holding you back. Progressing on these three movements is the key to growth. So, if you are ready to change how you train your chest, let’s dive in.

1. The Flat Barbell Bench Press

As popular as the barbell bench press is, it’s clouded in controversy in the bodybuilding community. Some say it’s the best chest builder, while others claim it’s just an injury waiting to happen.

Early in my training career, I listened to the latter crowd. Instead of barbell benching, my chest training was all dumbbells, cables, and machines. These implements are great, but they shouldn’t replace the barbell. Ironically, my chest didn’t begin growing until I started powerlifting. My chest exploded as soon as I threw away all of the bodybuilding dogma and focused on barbell benching.

Now, it wasn’t just the bench press. It’s how I attacked it. Here is a bench press tip you don’t hear a lot of bodybuilders provide – go heavy for low reps. Yes, use the barbell bench press the way the big boys do. Research shows that you can build muscle even with low reps, so don’t be afraid to put some weight on the bar.¹ I want you to bully the weights and focus on hitting new personal records in the 3-6 rep range.

Lifting progressively heavier weights over time is the key. Keep track of your training in a notebook. Write down the weight, sets, and reps. Every time you go to bench press, try to add an extra rep or an extra 5 pounds to the bar.

Barbell Bench Press Tip: Technique

Learning how to bench press properly will keep you healthy and allow you to get the most out of the exercise. The biggest thing is tension. We want everything from your feet to your head to be tight.

During the set-up, dig your traps and upper back into the bench while squeezing your shoulder blades together. If done right, this will give you an arch. It doesn’t need to be a crazy powerlifting arch, but an arch is good. It puts your shoulders in a safer position to press and mimics a decline angle without the awkwardness of a decline bench. See, we will still sneak some lower pec work in after all.

2. The Incline Dumbbell Press

The second exercise is the incline dumbbell press. Barbells are great, but including a dumbbell chest exercise after the flat barbell bench press makes sense. Dumbbells allow for unilateral training, meaning each limb works independently, helping to address muscle imbalances and asymmetries. Plus, I’m not too fond of the incline barbell press, mainly because it’s hard to safely get the bar off the rack. It always feels like I will tear my shoulder off just getting the bar into position. So, nine times out of ten, I opt for dumbbells.

The angle is crucial in the incline bench. Research shows you only need a 30-degree angle to maximize upper chest development as displayed by the EMG graph below.² Thirty degrees is less than you think.

Figure 1: Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020)

Typically, people use 45 degrees or higher. The problem with this is that it brings the front delts more into play, taking some of the tension off the pecs. If your gym has no adjustable bench that goes to 30 degrees, take a free-standing flat bench and put two 45-pound bumper plates under one side.

Some evidence suggests the upper chest is activated more with a narrow grip.³ With dumbbells, this translates to keeping your elbows tight versus flared out. This detail isn’t a huge deal, so do whatever feels best. That said, keeping your elbows semi-tucked is typically more comfortable on your shoulders.

A quick note on technique. Many people use too much of an arch on an incline press. You should still retract your shoulders and get yourself in a good position to press, but if you arch too much, it almost turns the incline press into a flat press, defeating the purpose.

Incline Dumbbell Press Tip: No Ego Lifting

The barbell bench press is typically called the ultimate ego lift, but in my experience, the incline dumbbell press is just as bad. I want you to push yourself to move around heavy dumbbells, but not at the expense of good technique. Use a weight you can control, especially when lowering the dumbbells.

Another advantage dumbbells have over barbells is that you can use a greater range of motion. The problem is only a few people use it. Get a good stretch at the bottom and press until your arms lock out at the top. Yes, you might have to lower the weight a bit, but it’s worth it if it leads to fuller pecs.

3. The Cable Crossover

Last but not least is the cable crossover, also known as the cable fly. The first question is, why include a fly? I love pressing movements, which is why the first two exercises are presses. That said, flies offer a safer way to emphasize the stretched position. Moreover, flies allow you to get a full contraction at the top. Anyone who has taken a set of cable crossovers close to failure knows what I am talking about. The chest pump is real.

The next question is, why a cable fly versus the countless other options?

The cable crossover is an excellent exercise for fuller pecs because it provides constant tension on the pecs for the full range of motion, maximizing muscle fiber recruitment and promoting hypertrophy. Compare this to a dumbbell fly that only provides tension at the bottom and is an easy decision. This is clearly on display in the chart below.

Figure 2: Schanke, Whitnee (2012)⁴

Now, you may look at the chart and wonder why I didn’t select the pec deck. Unlike a pec deck, which is fixed in one plane of movement, you can play with the cable adjustments up and down for variation or to find the best position on your pecs.This wide range of movement angles helps stimulate growth across the entire pectoral region for more complete development.

My favorite cable crossover position is the high to low. To do this, set the cables to the highest or near the highest setting, with D-handles attached. The movement begins with your hands at shoulder height and ends with them around waist height.

Cable Crossover Tip: Focus On The Stretch

An increasing body of research indicates that resistance training at long muscle lengths (the stretched position) enhances muscular growth.⁵ ⁶ ⁷When doing cable crossovers, focus on stretching the pecs as much as you can. Keep your arms slightly bent, and bring your elbows back as far as your mobility and flexibility allow. Here is a bonus tip. Cross your hands at the end of the movement to get a gnarly contraction. Remember to alternate which hand goes in front of the other on every other rep.

Chest Anatomy 101

Before we get into the exercises, we need to discuss chest anatomy. It’s important to know because simply changing the angle or grip of a movement can change the impact on your chest development.

The pectorals (pecs), comprised mainly of the pec major and minor, are the primary chest muscles. The larger of the two, the pec major, controls the upper arm’s internal rotation, flexion, and adduction. It has two heads: the sternocostal head, which starts at the breastbone and upper ribs, and the clavicular head, which begins at the collarbone.

Research shows the best way to target the sternocostal head is to use a flat press, and the best way to target the clavicular head is with an incline press, as you can see below.⁸ ⁹

Figure 3:Sternocostal Head Muscle Activation Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010)

Figure 4:Clavicular Head Muscle ActivationTrebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010)

This point is critical because it shows you must incorporate multiple pressing angles to maximize chest development. I love the bench press, but only flat benching is a common mistake people make. To build a full chest, you must also incorporate something for the upper pecs.

Beneath the pectoralis major is the smaller, triangular-shaped pectoralis minor. It enters the scapula after emerging from the third, fourth, and fifth ribs. The pectoralis minor is crucial in shoulder depression and essential for bench press strength and stabilization of the shoulder blade. That said, we can avoid paying attention to it for bigger pecs.

The Decline Bench Press Is a Waste of Time

Do we need to include a decline press, too? The short answer is no. For a brief period, the decline bench got a lot of love. Much of it stemmed from a 1997 EMG study that showed the decline bench press caused more muscle activation for the sternocostal head and the same muscle activation in the clavicular head as an incline bench press.¹⁰

Figure 5:Sternocostal Head Glass, Stephen & Armstrong, Ty. (1997)

Figure 6:Clavicular HeadGlass, Stephen & Armstrong, Ty. (1997)

Based on that, the decline bench is the perfect chest exercise. Not so fast.

A complete dissection of EMG studies is beyond the scope of the article, but their application is limited. More importantly, research does not consistently show equal muscle activation in the upper chest between the decline and incline bench press—quite the opposite, as most research shows what bodybuilders have known for decades. The incline press is the best option for the upper pecs.¹¹

Figure 7: Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016)

Figure 8: Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016)

So, what’s the deal? The decline bench is fine for targeting the sternocostal head of the pecs. The problem is that so is the flat bench press. And when comparing the decline to a flat bench press, the flat bench wins.

For one, most gyms don’t even have a decline bench press. You can’t do it if they don’t have it. In gyms with one, the bench has your feet elevated or strapped in to prevent you from sliding down the bench. It isn’t easy to be stable with your feet off the ground.

Stability is critical because it allows you to handle more weight and overload the muscle more effectively. Speaking of more weight, lifting heavier is one reason people like the decline press. However, while it is true you can lift more weight on a decline, it’s due to a reduced range of motion (ROM). Research consistently shows training with a full ROM is best for muscle growth.¹²

The Perfect Chest Workouts For Fuller Pecs

Exercise order matters when putting together the perfect chest routine for fuller pecs. If doing all three exercises in one workout, I prefer hitting the barbell bench press first when fresh to maximize performance, and I like to finish up with a cable fly. This order leaves the dumbbell incline press sandwiched in the middle.

However, starting with an incline press could be best if your upper chest is weak. Even then, the sternocostal head makes up most of the chest mass, so I still recommend starting with a flat press.

Here are two chest workout examples based on one or two weekly chest sessions.

Option 1: Training Chest Once a Week

1. Barbell Bench Press: 5 sets x 3-6 reps
2. Incline Dumbbell Press: 4 sets x 6-10 reps
3. Cable Crossover: 3 sets x 10-15 reps

Option 2: Training Chest Twice a Week

Workout 1

1. Barbell Bench Press: 3 sets x 3-6 reps
2. Incline Dumbbell Press: 3 sets x 6-10 reps

*Add exercises for the shoulders and triceps

Workout 2

1. Barbell Bench Press: 3 sets x 7-10 reps
2. Cable Crossover: 3 sets x 10-15 reps

*Add exercises for the shoulders and triceps

The Bottom Line

The TLDR version is this: You only need three exercises to train your chest effectively. The exercises are a barbell flat bench press, an incline dumbbell press, and a cable crossover. With that said, exercise selection is only part of the battle. You must still use good form, utilize progressive overload, and be consistent with your training. If you do that, you will be well on your way to a bigger, fuller chest.

Are you looking for a new workout program to start? We created what we consider the ultimate hypertrophy program to take your physique to the next level.

References:

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