There are several reasons why you should complete your weekly allotment of greatest chest workouts. Some of the most utilized muscles in your body are found in your chest. This implies that you are using them even when you are not in the gym. Are you picking up boxes? Opening a hefty door? Are you waving at a friend? Because the answer to all of these questions is yes, it’s probably a good idea to develop them into something we’re proud of. Whether you’re lifting for pure beauty or for exceptional performance, you’ll need to train properly to obtain decent results, so here are the finest chest routines.
We’re here to provide you all the information you need on the greatest chest workouts. Most guys have longed to have those massive pecs that fill out a training shirt. No guy likes to look in the mirror and see man boobs, sometimes known as “moobs.”With these greatest chest workouts at your disposal, you, too, can have larger-than-life chest muscles that are harder than a board. A solid routine and a rigid regimen will yield results in no time. Slow and steady wins the race, as they say, and you should remember this. Overdoing these workouts will most likely hinder rather than aid your growth, so remember to do everything in moderation.
The sheer number of chest exercises available might make it tough to know what to perform or even if you’re doing them correctly. You can perform dozens upon dozens of various chest workouts and variants on chest day, but you definitely don’t want to spend an entire Monday afternoon, or numerous Mondays, trying them all out. Ideally, you should stick to a few of the greatest chest routines and strive to improve on them week after week. With so many exercises available, we’ve done the research and compiled a list of some of the greatest chest workouts for you to attempt.
These aren’t always the most difficult or difficult workouts. It focuses on what we feel to be the greatest and most efficient muscle builders pound for pound. We’ve also included an explanation and a simple “how to” guide to get you started. These are perfect for replacing exercises in your existing program, creating a completely new chest regimen, or simply changing things up and keeping things fresh when you become tired with your normal practice. But first, before we get started, there are a few things you should be aware of. If you’re a seasoned workout veteran looking for the greatest chest routines, scroll down to the bottom.
People should engage in muscle-strengthening exercises at least twice a week, according to the Physical Activity Guidelines for AmericansTrusted Source. In weight training, one set of 8 to 12 repetitions (reps) is efficient, but two or three sets may be more effective.
A well-defined pectoral region, or “pecs,” is vital for a well-balanced physique. A magnificent chest turns heads, but it’s also necessary for making an athlete stronger for contests and for doing numerous everyday chores. When discussing your chest, keep in mind that the pecs are divided into three sections:
Workouts for building lower chest strength and definition are discussed in this article.
Some argue that this exercise does not belong on a top-10 list of chest exercises. They’ll either claim it trains the back or dismiss it as a relic previously treasured but now condemned to the training rubbish heap due to its possible threat to the shoulders.
The first group is correct; it also serves as a good back workout. But for those who are concerned about shoulder impingement, we’d say that the problem isn’t the pullover; it’s the lack of flexibility widespread in today’s gyms. The pullover will be uncomfortable if you don’t have complete mobility in your upper back and delts. You should focus on that and begin performing this mainstay, which has served some of the greatest bodybuilders of all time, from Frank Zane to Arnold Schwarzenegger to Dorian Yates.
Main Areas Targeted: pectorals, latissimus dorsi, serratus
The Chest-Building Exercise
1. Incline push-up
Pushups are an excellent multipurpose workout since they use the complete upper and lower body. Pushups performed on an incline will focus more on the lower chest.
- a flat exercise bench, a jump box, or a step platform
- Place yourself in front of the bench. Place your hands shoulder-width apart on the bench’s edge.
- Put yourself in a plank posture by stretching your legs backward until your legs and back create a straight line. Maintain your weight on the balls of your feet.
- Bend the arms slowly to drop the chest toward the bench. Keep your elbows and arms close to your torso.
- Push the torso away from the bench slowly, extending the arms but keeping the elbows slightly bent.
- One set should consist of 8-12 repetitions.
Your drill teacher was a jerk, but he was onto something when he yelled, “Drop and give me 20!” The classic bodyweight exercise is almost ideal in its simplicity. “The push-up is a terrific basic exercise because it just takes one piece of equipment — you,” says orthopedic physician and fitness guru Levi Harrison, M.D., author of The Art of Fitness: A Journey to Self-Enhancement. “This exercise works the triceps, pectoralis major, deltoids (particularly the anterior region), and serratus anterior.” When done correctly, the push-up may also efficiently exercise your core muscles.”
Targeted Body Parts: Pectorals (Note that depending on your angle, you may target the midpecs with your feet and hands on the floor, the upper pecs with your feet elevated on a bench, and the lower pecs with your hands on a bench with your feet on the floor.)
Place your feet together, toes on the floor, hands wider than shoulder width and flat on the floor, and elbows outstretched in a plank posture. Lower yourself, keeping your head neutral and abs firm, by bending your elbows until your chest lightly touches the ground, then pressing through your palms until your arms are straight again.
2. Decline dumbbell press
The directions for this exercise call for dumbbells, although a barbell can also be used.
Folks who use a barbell can lift larger weights for less reps, but dumbbells provide a wider range of motion and may be a better alternative for people who wish to target their lower chest.
- two dumbbells or one barbell
- one decline bench
3 – Dumbbell Floor Press
Is there no bench? No worries. For a shoulder-safe chest pump, lower your dumbbell press to the floor. This is another great choice for building up your chest with home exercises because all you’ll need is some weights and some room to stretch out.
Do it: Lay back on the floor and securely grab a pair of dumbbells. Maintain a flat foot on the floor while driving with your heels and tightening your glutes. To keep your shoulders safe, maintain your elbows at a 45-degree angle to your body.
In the top position, press the dumbbells up and compress your chest. Lower your back gently, letting your elbows to temporarily rest on the ground.
4. Cable crossover
Depending on the arrangement of the pulleys, cable machines provide a variety of workout alternatives. Setting the pulleys higher accentuates the lower chest, while lowering them emphasizes the upper chest.
The cable crossover exercises the muscles in both the lower and upper chest.
- a cable machine
- Place the pulleys over your head. Connect one handle to each pulley before selecting the required weight.
- Hold one handle in each hand, palms facing down. Take a few steps forward in the middle of the cable machine to put some strain on the cables.
- Take one step ahead.
- Step ahead.
- Extend the arms out to the side while keeping the elbows slightly bent. Do not allow your elbows to go behind your shoulders.
- Bring your hands together in front of your body as you exhale.
- Return to the beginning posture by inhaling and gently extending the arms.
- Rest between sets and perform 8-12 repetitions per set.
5 – Batwing Fly
Spend more time at the bottom of the movement to truly profit from it. Begin with low weights to get acclimated to the technique, and alternate between overhand and neutral grips to keep things interesting.
Sit on an incline bench, dumbbells in each hand. Begin with weights held in your hands at your pecs, as if ready for a press. Maintain a strong chest and a natural arch in your lower back.
Maintain your powerful chest stance by straightening your arms out to each side. Stretch your muscles by pausing for a count with your arms outstretched.
6. Decline dumbbell bench press with external rotation
This move is a variant on the previous one. It is significantly more complex than a typical dumbbell press, so beginners should start with smaller weights until they feel comfortable with the technique.
- two dumbbells or one barbell
- one decline bench
7 – Incline Dumbbell Bench Press
This is an upper-body push exercise that works the pectoralis major, clavicular, costal, and sternal heads, as well as the anterior deltoids, triceps, biceps, and serratus anterior.
“This is a terrific exercise to incorporate into your program to provide diversity to your upper body push routine,” Shannon explains. “The incline bench press is a higher challenge than the flat or decline bench because of the mechanical force and posture.” This allows you to achieve a stronger adaptational response with less weight than the flat benchpress. When I execute this exercise, I feel more muscle in my chest and less stress in my shoulder joint than when I do the flat bench.”
Shannon suggests programming this as a primary or secondary lift. The prescription is entirely determined by the load, intensity, and volume.
Do it: Place yourself on a bench with the backrest set at a 45-degree angle. Hold a pair of dumbbells over your chest, arms straight, palms towards your feet, which should be flat on the floor. Maintain a strong core and prevent arching your back, which means your buttocks should be glued to the seat.
Dumbbells should be raised directly over the shoulders. You may have seen individuals at the gym slamming weights together at the top, but there’s no need to do so here. Lower the dumbbells to chest level (without worrying about how deep you go) before pressing them back up for the next rep.
8 – Close-Grip Bench Press
Because barbells are more stable than dumbbells, you can lift more weight with them. As a result, barbell presses tend to increase raw strength in your chest. However, because this variant focuses more on your triceps, you’ll receive extra training for the largest muscles in your arms as well.
Do it: Hold a barbell above your sternum with your arms straight, using an overhand grip slightly narrower than shoulder width. Reduce the bar to your chest. 1 second holding Raise the bar.
9. Parallel-bar dips (chest)
Dips on parallel bars work several muscular groups in the chest, arms, shoulders, and back. Remember to lean slightly forward on the dip to stimulate the muscles in the lower chest throughout this exercise.
- a set of parallel bars
- Grip the bars and lift your body up over them with your arms.
- Inhale slowly while bending your arms and leaning forward. Lower your body till you feel a little stretching feeling in your chest.
- Lift the body back over the bars on the exhale.
- Rep as many reps as you can without overworking the muscles.
Parallel-bar dips need a substantial level of upper-body strength. People who are unsure about doing a full chest dip might attempt the variant below instead.
Parallel-bar dip variation:
- Grip the bars and jump up, keeping your arms straight and your torso above the bars.
- Lower yourself slowly by bending your arms and leaning forward. Continue until you feel a tiny stretch in your chest.
- Instead of raising the body, place the feet on the floor and let go of the bars.
- Rep as many reps as you can without overworking the muscles. Before attempting a full chest dip, concentrate on increasing upper-body strength and range of motion.
10 – Decline Dumbbell Bench Press
Changing the angle of the bench changes more than just the landscape. According to Tyler English, C.S.C.S., author of Natural Bodybuilder’s Bible, this workout focuses on your lower chest, assisting in the development of substantial size. Do it: Place your shins beneath the leg support of a decline bench. With your arms straight, hold a pair of dumbbells over your chest. The weights should be just outside your shoulders, with your hands towards your feet.
Lower the dumbbells to your chest, pause, and then press them back up to start.
11 – Band or Chain Barbell Bench Press
Adding chains or bands to the ends of a barbell modifies the weight as you progress through the lift’s stages.
Each chain link weighs ‘X’ pounds, and that weight is now something you have to handle and manage. As you proceed through the eccentric (lengthening) portion of the lift, lowering the weight to your chest, the stress is reduced since more of the chain is on the ground. When you press the weight higher, you raise more chain links, carrying the added weight up with you. Bands function similarly, with continual strain on the bar.
Do it: Attach a link to each end of the barbell, or connect resistance bands to the bench and lay them over each end. Begin without weight to get acclimated to the unsteady bar.
Take the barbell and lie down on a bench. Hold the bar above your chest with an overhand grip little wider than shoulder width and your arms straight. Lower the bar to your chest, then return to the starting position.
12 – Plyometric Pushup
According to English, this forceful pushup targets the fast-twitch muscles in your chest, prepping them for growth. The movement also provides you with an additional, more potent option for at-home chest growth. Do it: Put your hands slightly outside your chest, your feet shoulder-width apart, and your body in a straight line from head to heels in a pushup position. Prepare your core.
Lower your chest to the floor and then explode up, lifting your hands off the floor. Clap your hands together before returning to your starting posture on the ground if you can.
13 – Single-Arm Dumbbell Bench Press
This exercise strikes your chest as hard as any great bench variant. The opposite side of your body, notably your core, must lock down so the dumbbell does not drag you off the bench, according to Dan John, famed strength instructor.
As a result, the workout sculpts your chest—as well as your abs—to a larger extent.
Do it: Lie on a bench with your back flat and a dumbbell in your right hand. Directly over your chest, press the dumbbell until your arm is straight. Lower the weight to the right side of your chest slowly.
Pause, then hit it again. Perform all of your repetitions on your right side, then switch to your left.
14 – Suspended Pushup
Pushups performed with your hands in an unstable suspension trainer engage your core, chest, and stabilizer muscles harder than pushups performed on the floor, according to English. The use of TRX straps makes this a more accessible alternative for at-home training.
Grab the TRX strap handles and stretch your arms in front of your chest. Your feet should be shoulder-width apart, and your torso should be at a 45-degree angle to the floor. From head to heels, your body should make a straight line.
Reduce your chest to the floor so that your hands are slightly outside your shoulders. As you drop, keep your elbows in and your head in a neutral position. Throughout the exercise, keep your core tight.
15 – Standing One-Arm Landmine Press
Most chest pushes put strain on your shoulders. This workout strengthens your chest while also increasing shoulder mobility.
Mo According to Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA, your shoulder blade glides with you as you push, placing less strain on the joint.
It also shakes your abs since your core has to lock down to prevent your torso from bending back or twisting. Do it: Perform this one-of-a-kind workout by securely inserting one end of a barbell into a corner and grasping the opposing end with one arm. Stand with your feet shoulder-width apart, knees slightly bent and buttocks pushed back.
Begin by placing your elbow by your side and your wrist near your shoulder. Brace your core muscles and extend your arm straight up and out toward the ceiling.