Your pectorals are often worked during compound movements that work multiple muscles simultaneously. The bench press, for example, works the pecs, triceps, and the deltoids. But sometimes, it can be advantageous to work the chest in isolation. To fatigue the pecs as a “finisher”, or as part of pre-exhaustion training.
Chest isolation exercises can be performed using dumbbells, machines, or cables. Machines that target the pectoralis major muscle such as the pec deck machine or cable crossovers offer the advantage of allowing for both weight and movement variations, while dumbbells allow for more specific targeting of the pectoralis major muscle.
How to Isolate Chest Muscles
Isolating your chest muscles requires you to find exercises that do not put any emphasis on the muscles that typically accompany the chest. The triceps and the deltoids. The six exercises in this article can help you to isolate the chest. But this isn’t always necessary.
You can also place more emphasis on the chest by adjusting regular chest exercises such as the bench press. Ultimately, a combination of some chest isolation exercises and some regular chest exercises with adjustments will provide the best chest workout.
Studies have shown that a barbell bench press can activate the chest better than chest isolation exercises. However, if your deltoids or triceps or tired, then a chest isolation exercise has an advantage.
6 Chest Isolation Exercises
Here are six excellent chest isolation exercises that you can add into your training program.
- Exercise #1 Cable Fly
- Exercise #2 Dumbbell Fly
- Exercise #3 Cable Incline Fly
- Exercise #4 Machine Fly
- Exercise #5 Dumbbell Pullover
- Exercise #6 High to Low Cable Fly
Exercise #1 Cable Fly
The cable fly is a fairly common chest isolation exercise that targets each side of the pectoral muscle. It allows a superb range of motion and makes it easy to perform isometric holds to really stretch the chest.
What You’ll Need:
- A cable machine.
How To Do It:
Insert the weight stack into the bottom of the cable machine and stand in front of it. Grab onto the handles and then grasp your elbows. Wrap your arms all the way down to your sides, taking extra care not to allow your elbows to bend past 90 degrees.
Pull the handles up to your armpits while keeping a slight bend in your elbows. Hold the contraction for one second, then slowly return to starting position.
Exercise #2 Dumbbell Fly
The most well known chest isolation exercise, this is perfect for beginners and experienced lifters. It is also perfect for supersets (paired with bench press or with dumbbell single arm rows).
What You’ll Need:
- An Exercise Bench
- Set of Light Dumbbells
How To Do It:
This exercise can be performed on a flat bench or on an incline bench, either works. Sit upright on the bench with a light dumbbell resting on each knee. Lie back on the bench raising the dumbbells so that they are directly over your chest. Bend your arms slightly.
Pull your arms wide apart like a bird spreading its wings. Pause when the dumbbells are almost parallel with the ground, then pull them back to the starting position.
Exercise #3 Cable Incline Fly
The cable incline fly is a chest isolation exercise that targets the sternocostal portion of the pectoralis major muscle. The cable inclined fly is performed much like the cable crossover but with a bench in an incline position.
What You’ll Need:
- A cable machine and a bench
How To Do It:
Start by setting the bench in an incline position and grabbing onto the cable handles. Grasp your elbows while wrapping your arms around them to help support the weight of the exercise.
Next, pull the handles across your upper body in an upward motion. Hold the contraction for one second, then slowly return to starting position.
Exercise #4 Machine Fly
The machine fly or butterfly machine exercise is a machine version of the cable fly which targets each side of the pectoral muscle. The exercise is great for those who are not comfortable with the cable fly or who have a hard time getting into the proper position.
What You’ll Need:
- A Butterfly Machine/Pec deck machine
How To Do It:
Adjust the butterfly machine to a comfortable level and set the weight. Sit into the butterfly machine and grasp the handles. Next, slowly bring the handles together and hold for a second or 2 while squeezing your chest muscles. Finally, bring the weight back to the starting position.
Repeat this exercise for a set amount of reps.
Exercise #5 Dumbbell Pullover
The dumbbell pullover is a chest isolation exercise that specifically targets the pectorals. It is a good variation of the fly, and it is very common in chest workouts where the pectoral muscles are being targeted.
What You’ll Need:
- A pair of dumbbells and a bench.
How To Do It:
Start by laying down on a bench with your feet firmly planted on the ground and your knees bent at an angle of about 90 degrees. Grasp your dumbbells with both hands and lie down on the bench holding them just above your chest.
Brace your abs and pull the dumbbells back pulling toward the shoulders in one motion. Avoid swinging or using your biceps as two separate muscles.
Hold the contraction for a second or two before slowly returning to starting position. Repeat for required reps.
Exercise #6 High to Low Cable Fly
In exercise #1 we looked at a low to high cable fly where you set the machine up so that the handles travel from the floor up towards your armpit height. In a high to low cable fly you start with the handles high up at the top of the cable machine, then you pull them forwards and down until they are at waist height.
What You’ll Need:
- A cable machine
How to Do it:
Set the cables to the top of the cable machine and stand in the centre with one cable in each hand. Bend your arms slightly and walk forwards until you start to feel the stretch in your chest. This is the starting position.
Pull the handles forwards and downwards until they meet in the middle, like you are performing an exaggerated clap. Pause, then slowly return the handles to the starting position, keeping tension on your pecs throughout.
Chest Isolation Exercises: Final Thoughts
Chest isolation exercises are perfect when performed after a chest compound movement such as bench presses, push ups, chest press machine, or dips. They can fully fatigue your pectoral muscles, without affecting your deltoids or triceps.
