Who doesn’t want big rippling chest muscles? Whether they belong to you or the guy you wake up next to a nice set of chest muscles is a nice thing to have. It doesn’t matter if you are deeply entrenched in gay gym culture or more interested in lifting Bellinis than doing push ups, you can add muscle mass if you want.
It doesn’t matter if you want chest growth to fill out a fitted tee, to feel more confident at the beach or bathhouse, or to improve your range of motion. There are exercises to help you obtain your goals. Let’s get to work and get you on your way to some fabulous chest muscle workouts.
Why Are Chest Muscles so Important
Believe it or not, your chest muscles don’t just sit on the front of your body looking attractive. They are an important, functional part of your anatomy. So, yes, chest exercises will help you look nice, but they also serve to make you stronger with meaningful benefits.
How do you use your chest muscles? First, your chest muscles or pecs are made of two muscles. These are your pectoralis major and beneath that your pectoralis minor. Depending on how well developed they are, these muscles contribute or detract from your upper body strength.
Here’s how you use your chest muscles.
- Burning Calories – Muscle mass burns calories. Those chest gains help you achieve your fitness goals more efficiently.
- Breathing – Pectoralis minor muscles help to lift the rib cage which aids in respiration.
- Proper posture – These act as stabilizer muscles to improve your posture and provide support during a variety of upper body movements.
How you specifically use your chest muscles depends on your abilities and lifestyle. Still, it’s clear that these are a pretty functional set of muscles
Get That Chest Workout: 10 Best Chest Exercises
You’re ready for a stronger chest that looks great too! Here are ten exercises you need for a stronger, broader chest.
1. Incline Dumbbell Bench Press
If you are looking for a chest exercise that targets the upper chest muscles, add the incline dumbbell bench press to your workout.
Start by setting an incline bench at 35-45 degrees. Sit with your feet shoulder width apart. Keep your feet planted firmly. Grip the dumbells with an overhand grip.
Your hands should start at the same width as your feet. For the incline dumbbell bench press, you are going to start with your arms extended. Lower the dumbells slowly while maintaining a slight bend in your elbows until the weights are aligned with your upper pecs.
Now, press the weights back out in a straight line. Squeeze your pectoralis major to engage the target muscle group. This chest workout will promote muscle growth and improved strength. It is a great complement to barbell presses.
2. Incline Dumbbell Chest Fly
While you are on your incline bench, the incline dumbbell chest fly is another key chest exercise that allows you to work on those upper chest muscles. Again, keep your feet flat and be sure your shoulder blades are retracted. Hold the dumbbells with the same overhand grip with your hands shoulder width.
Here your starting position will be your arms extended above your chest. Now, lower the dumbells in a wide arc, but keep a slight bend in your elbows. You want that muscle activation to occur in your pec major. Then, press the weights back up and together. Use this chest workout as a complement to push-ups and bench press variations.
3. Dumbbell Pullover
We love the dumbbell pullover as part of a comprehensive chest training routine. It targets those super chest fibers while also expanding your range of motion. Start on a flat bench with your feet flat on the ground. Keep your glutes tight.
Hold one dumbbell with both hands. your arms will be extended over your head in the starting position. Your shoulder blades will be pressed together. Lower the dumbbell behind your head and concentrate on feeling a stretch in your chest.
Press the weight forward, and focus on the contraction you feel in your chest to maximize muscle growth. This is a classic exercise that pairs well with other chest exercises including the dumbbell bench press, incline bench press, and barbell bench press. Combine these to build a more muscular chest.
4. Chest Dips
Chest dips are a great chest exercise that use your body weight to target your lower and upper chest fiber. To start this dip, grab parallel bars with your arms shoulder width apart. Start with your arms fully extended, shoulder blades back, and chest up. You should be supporting your own weight at this point.
Lower your body by leaning forward as you allow your elbows to bend. Maintain full control of your range of motion. You shouldn’t be dropping down rapidly. Finish by pushing yourself back to the starting position.
Remember that you need a forward lean to engage your pectoralis major and attain the chest growth you are looking for. When paired with a chest fly, barbell bench press, and dumbbell bench press the dip will help you reach your goals.
What if I can’t lift my own weight?
If you have a gym membership, they may have a cable machine that allows you to do assisted dips. You can also ask a friend to spot you by providing some assistance supporting your legs. Likewise, if your strength exceeds your body weight, you can add additional weight plate to make this more challenging.
5. Burpees
If you have limited time and equipment, consider full body exercises like burpees. Thees engage the chest as they incorporate a push-up.
Like many other chest exercises, you will begin with your feet shoulder width apart. Do a squat. Place your hands on the ground as you jump your feet back into the plank position. Do a push up to you target those chest fibers.
Focus on your pecs to achieve chest growth. At the end of your push up, jump your feet forward so they align with your hands, back into a squat position. Finally, explode upwards and end with a jump. You will activate your upper body while giving your chest muscle group a workout.
If you plan to do a home chest workout or chest day routine, this is a great comprehensive exercise to include. It works your chest as well as engaging a great range of motion.
6. Push Ups
Push-ups are a go to chest exercise for a good reason! It engages both upper and lower chest fibers. You begin in the plank position and your hands should be shoulder width apart. Keep your body in a straight line.
Lower your body by bending your elbows. Focus on your chest as you move. You want to use a full range of motion. This means lowering your chest as close to the ground as you can, and then pressing forward with your arms until you are in the starting position again.
Done correctly, pushups will target the pectoralis major for a more muscular chest. Combine regular push-ups with a bench press and chest fly combo for even more chest growth.
7. Flat Dumbbell Bench Press
If you have the equipment or access, use both flat and incline bench bench press exercises in your chest workout. This will help you achieve balanced chest development. When using a flat bench press, you better target the middle chest. Meanwhile, an incline bench press helps you isolate those upper chest fibers. Using both together promotes chest growth, enhances muscle gains, and leads to a more defined upper body.
To perform a flat dumbbell bench press, begin by lying on a flat bench with your feet flat on the floor and spaced somewhat wide apart. Hold a dumbbell in each hand at chest level, your palms should befacing forward.
Make sure that your shoulder blades are retracted and your back has a natural arch. Press the dumbbells upward, extending your arms fully but avoid locking your elbows. Lower the dumbbells slowly, focusing on the stretch you feel in your chest fibers. This chest workout targets the middle chest, promoting excellent muscle gains. The flat dumbbell bench press is one of the top exercises for getting a more muscular chest.
8. Flat Barbell Bench Press
This may seem repetitive, but there are benefits to using both barbells and dumbbells as part of your standard bench press routine. When you do a barbell bench press, you can lift heavier weights. This allows you to target specific areas such as the middle chest to promote better chest growth. This should be a standard part of your chest day routine if you want greater strength and mass.
Meanwhile when you incorporate dumbbells on an incline bench press or flat bench press you get a greater range of motion. Here you can hone in on your upper chest fibers. You can also incorporate dumbbells to address your muscle imbalances, if those are a problem for you. So, don’t skip out on either of these. Use both to get better upper body stability, reach your gains sooner, and get more out of your chest exercises.
You have the dumbbell bench press down. Let’s get on the flat barbell bench press. Your starting position here will be lying on the flat bench. Your feet should be planted flat and wide enough to stabilize you. Keep your wrists straight. Lower the barbell to your chest with your elbows at about a 45 degree angle to your body. Focus on the pec major and keep your movements controlled. Push the weight back up. Again, get a full extension but do not lock your elbows.
This chest workout will also target your lower chest while helping with strength and muscle growth. Try mixing this with a machine chest press or incline bench press for better overall chest development.
9. Machine Chest Press
Should you stick with free weights or incorporate machines on chest day? If you are able to, why not both? Every tool has its place whether it’s resistance bands, a cable machine for cable flies, or Smith machines. The machine chest press in particular offers several benefits over free weight chest sessions. The machine provides more stability.
It’s helpful for beginners who want to isolate muscles without worrying about balance. Also, there is just one path of movement on a machine. This can force you into proper form with a controlled range of motion. You also can’t beat a machine when you are ready to move to heavier weights for more muscle growth. Add this to your bench press workout schedule for a stronger chest.
Now you know why a machine chest press can help you get the most out of chest day while protecting your shoulder joints. Here’s how you get started. Adjust your seat until the handles are at chest level. Sith with your back firmly against the pad.
Grab the handles with your arms at a 90 degree angle. Feet should be flat and aligned with your shoulders. Push the handles forward as you extend your arms. Even at the top of the movement, you should have a slight bend in your elbows.
Squeeze your chest when you reach the apex, and remember that you are targeting your lower chest. This is a great alternative to an incline bench press or barbell bench press depending on your needs and what you have available o you.
10. Plank Position to Push Ups
Use the plank to push up to enhance your chest workout, all using your own body weight. Add it to the barbell bench press or incline bench press for more variety. You will start in a plank with your hands aligned with your shoulder. Then, one at a time lower each arm to your forearm while keeping your balance.
Then push back up, one arm at a time. You will activate both your lower and upper chest. This also incorporates your shoulders. You can add a cable fly or use a resistance band to make things more intense. Try this along with a bench press, decline bench press, and other bodyweight exercises. Remember to keep each arm forward for control.
Common Questions About Chest Workouts
You’ve got questions. We’ve got answers!
Are these the only exercises for working my chest?
No, but they are some of the best chest exercises for a large audience. These incorporate a mix of movements and there’s at least a couple of exercises you can use in almost any situation. Start here, and then look into other resources for a more advanced workout. Still, this will put you in a great starting position.
What if I can’t afford equipment or a gym membership?
That’s okay! You can start somewhere. Try some of the bodyweight exercises listed above like, planks, push ups, and burpees. You can also look for less expensive options like the Y, community centers, or grab some used equipment on marketplace. Just know that you don’t need a boutique gym membership or a smith machine in your den to get started.
How do I start if I am really out of shape?
First, if you are quite out of shape, talk to a doctor before you start a fitness routine. It may also be worth your time and money to get with a trainer. They can advise you on the best chest exercises for your fitness level.
What are the best chest exercises for building size?
Try a variety of bench press exercises to get overall chest growth. We also like dips for this goal.
How often should I train my chest?
Start with one to three sessions each week. Give yourself plenty of time to recover, especially if you plan a really intense routine. When you give yourself 48 hours between sessions, you’ll see the best results when it comes to muscle development.
What’s the difference between incline, flat, and decline bench press?
- Incline bench press targets your upper chest.
- Flat bench press works the overall chest area evenly.
- A decline bench press targets your lower chest.
How do I get a bigger upper chest?
Focus on incline bench press, incline dumbbell press, and fly at an upward angle to target the upper chest effectively.
Should I use dumbbells or a barbell for bench press?
Many guys like barbells for lifting heavier weights. Meanwhile a dumbbell offers a greater range of motion. This means you can work on strength imbalances and target specific areas such as your lower chest.
Barbells allow for heavier lifting, while dumbbells provide a greater range of motion and help fix muscle imbalances. Both should be part of your routine.
Should I do chest exercises on the same day as triceps?
You can do this. At the very least, consider how exercises like a barbell bench press may engage your triceps as well. That way you don’t overtrain that muscle group.
How wide should my grip be for bench press?
A slightly wider grip is ideal. That is what will engage your pecs, while a narrower grip shifts focus to the triceps.
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