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Bodybuilding Trainer Eugene Teos Top Chest Exercises

Fitness instructor and bodybuilding coach Eugene Teo knows that for many people the goal of lifting is to build serious muscle. Because of this, he published a series on the “2 Best Exercises” that he loves that target specific areas of your body to promote muscle growth. Teo shared the top two exercises for building bigger biceps, his favorite waxing exercises, exercises for waxing your quads, waxing your hamstrings, exercising and aiming your triceps, and much more. But of course Teo knows that lifting is not like that straight about appearance and growth.

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“Training a muscle isn’t just about increasing its size or improving its appearance,” he says. “Exercising a muscle is about moving a muscle, all of your muscles, through the most contractile area possible under a meaningful stimulus.”

If you neglect this principle, according to Teo, you can hinder your joints, your movement and your training in the long term. With that said, he jumps into the topic of the day: his top exercises to grow the muscles in your chest.

Press low incline dumbbell

“I prefer this to any type of push,” says Teo, before recognizing that most chest workouts involve some type of pushing motion. The difference here is in the dumbbells.

“I think dumbbells are better than barbells because they are free at the wrist and elbow handle. You can naturally adjust the handles to suit your personal structure.”

Teo says that the human body is not designed symmetrically, so a solid straight bar does not allow for optimal movement patterns. Adjusting to work under a bar can cause unnecessary “wear and tear” on the body, especially on the elbows and shoulders.

He also believes the incline bench is an optimal position for your shoulder joint too.

“You can bring your arm to a degree of external rotation that is much more comfortable, stable, and usually strength, while keeping your chest fibers active throughout the movement,” says Teo.

Teo prefers an angle between 15 and 30 degrees, but it depends on your personal sternum angle, chest size, and the arch in your back.

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Exercise 2: The push-up

Teo goes for a classic for his second choice. “I’ve found them to be extremely important, useful, and extremely underrated from a breast development and range of motion perspective,” says Teo.

To create more resistance, Teo likes to use resistance bands. He puts it in an 8 and places it across his back, sticking his elbows through the loops.

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“This allows you to stimulate your chest in this shortened position,” says Teo.

He also loves pushups, especially with bands, because they force you to have some degree of protraction or curvature in your upper back when you lock yourself out. This creates freedom in your shoulder blades to move naturally, which is different from bench-based exercises, where the shoulders are often fixed for the shortest possible range of motion.

Teo also likes the way pushups work the serratus anterior, which he believes is “so important to shoulder and shoulder blade mechanics”.

One final note about pushups: he suggests doing pushups after this the dumbbell incline press. This is because when doing push-ups, you are more likely to tire your core than your chest during exercise. So try to program your presses first.

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