12 Effective Exercises For The Chest Muscles


The workouts in this section will assist you in developing voluminous and shapely chest muscles. Some of these exercises involve the use of dumbbells, resistance bands, and bars, while others do not.

Movement without specialized equipment

1. Complex of three push-ups

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You may exercise all of the chest muscles separately with this complex. Lifehacker explains each of these workouts in depth in this post.

  • Perform a push-up with your feet lifted. This workout targets the upper pectoral muscles.
  • Do a push-up on the floor with your arms wide apart immediately after. The arms are parallel to the shoulders. This sort of push-up works the pectoral muscles in the center.
  • The arms are held in an elevated posture during the final push-up of the set. This will engage the lower pectoral muscles.

Put a backpack with dumbbells or other weights on your back to make it more challenging. The most crucial thing is that the backpack sits securely on your back and doesn’t move when you’re doing push-ups. A hiking backpack with extra closures that connects to the body is a wonderful option.

This exercise is significantly more difficult than the traditional push-up; it employs the chest muscles heavily, but it demands training and arm power.

chest day workout gym

  • Standing in a prone posture, shift your weight to your right hand.
  • Lower yourself into a push-up and, at the bottom, shift your body weight to your left hand.
  • Press up, leaning mostly on your left hand, then switch to your right hand and repeat.
  • Rep the process with the opposite hand. Lower yourself with your left hand and elevate yourself with your right hand in the second technique.

3. Arms spread on the floor

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You’ll need a pretty slippery floor – tile or slick linoleum – and two towels or rags for this workout.

  • Place your hands on the towels in a prone posture.
  • Stand up by carefully spreading your arms as widely apart as possible.
  • Bring your hands together in the beginning position.

Carry out the task as deliberately and meticulously as possible: Spread your arms only as far as they will allow you to go up.

4. Lateral pushups

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  • Lie on your right side with your right hand on your left shoulder and your left hand on the floor in front of you.
  • With your left hand, press up and lift your body off the floor. The pelvis is still on the floor.
  • Reverse the exercise by lowering yourself back to the floor.
  • Rep the procedure on the opposite side.

5. Push-ups on the parallel bars

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You will need bars for this activity. A variety of gadgets with a horizontal bar are available for purchase, allowing you to perform a variety of workouts at home. If you don’t want to spend money, there are bars on every sports field and school stadium.

  • Jump onto the bars, keeping your weight on the extended arms. Lower your shoulders and cross and gently bend your knees.
  • Lower down and bend your elbows until your shoulders are parallel to or slightly lower than the floor. Keep your elbows tight to your body, your shoulders back and down, and your shoulder blades squeezed together.
  • Bend your chest slightly forward during the push-up at an angle of roughly 30 degrees to engage your pecs rather than your triceps.
  • Repeat the exercise by pressing upward while tensing the abdominal muscles.


Exercises with free weights

1. Dumbbell press

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  • If you’re doing out at home, lie on a bench or the floor and hold dumbbells in your hands, palms facing each other.
  • Extend your arms in front of you.
  • Spread the dumbbells so that the elbows form a straight angle.
  • Exhale and press the dumbbells up to repeat the workout.
  • Maintain a flat lower back and avoid arching it.

2. Arm extension with dumbbells

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This exercise works the chest muscles nicely but not the triceps.

  • Lie down on the floor and raise the dumbbells in front of you.
  • Bend the arms slightly at the elbows so that the elbows contact the floor.
  • Avoid bending the elbows too far, since this may cause the dumbbells to squeeze.
  • Exhale and repeat the exercise with your arms clasped in front of you.

If you can do the exercise on a bench, do so. This increases the amplitude of the action and allows you to stretch and load the pectoral muscles more effectively.

3. Semi-circle with dumbbells

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  • Lie supine on the floor or bench and grasp the dumbbells with a straight grip near to your hips.
  • Bring your arms to your sides behind your head, slightly bent at the elbows, and fold them palms up.
  • Return the arms to their original position and bring the dumbbells together at hip level.
  • Exercising without stopping at the extremities: Bring the hands behind the head and straight back, then contact the dumbbells at the hips to begin a new semicircle.

Resistance exercises

You will need an expander and a vertical bar or a handle to hang it on for these workouts. Expanders are available at any sports goods store.

You can execute these exercises in a crossover if you train out at a gym.

1. Pulling the compensator to the side

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  • Attach the resistance band to your shoulder, stand with your right side facing the rack, and grasp the loop with your right hand.
  • Overcome the expander’s resistance and move your arm forward. The final position is opposite your chest or shoulder.
  • Repeat by returning the arm to the beginning position.

2. Lunge pulling

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This exercise works the pectoralis major lower head.

  • Attach the resistance band directly above your shoulders.
  • Take the loop in your right hand, extend a little, and turn right side toward the rack.
  • Lift the left leg forward and rest the left hand on it to make the position easier to maintain.
  • The right arm is stretched to the side with the expander and slightly bent at the elbow in the beginning position.
  • Overcome the expander’s resistance and bring the right arm forward and down until it is over the bent knee in the final position.
  • Repeat by returning the arm to the beginning position.
  • Repeat the exercise with the opposite arm.

3. Pull up with both hands

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This exercise works the muscles in the middle and upper chest.

  • Attach the resistance band around your waist, grab the loops with both hands, and face the rack.
  • While extending the stretch band, take a step away from the rack.
  • Step forward and move around 70% of your total weight on your front leg.
  • Raise your shoulders parallel to the floor and bend your elbows 90 degrees to begin.
  • Extend your arms forward and upward until the palms of your outstretched arms are at face level.
  • Rep with hands back in starting position.

4. Push-ups with a stretch band on the back.

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This is a standard push-up that has been made more difficult by the use of an expander.

  • Hold the resistance band’s ends behind your back.
  • Standing supine, push the ends of the resistance band against the floor.
  • Perform push-ups while overcoming resistance from the resistance band.

You decide the number of sets and repetitions based on your ability and the resistance of the resistance band or the weight of the dumbbells. The important thing is that the last two or three repetitions are quite difficult for you.

Also, don’t overlook nutrition! Even the most strenuous workout will not result in massive pecs if you do not consume adequate protein.