The 15 Best Chest Exercises for Mass and Strength

Most guides to the finest chest workout routines come up quick.

As an alternative of specializing in time-tested chest workout routines, they suggest novel actions that look progressive, however that received’t provide the outcomes you need. 

On this article, we’ll chart a special course.

In it, you’ll be taught all the finest workout routines for chest dimension and power, three evidence-based chest exercises, some key insights about chest anatomy, and extra. 

15 Greatest Chest Workouts for Males and Girls

1. Bench Press

Why: The flat bench press is without doubt one of the finest workout routines for constructing virtually each main muscle in your higher physique, particularly your pecs, which is why virtually all well-designed chest exercises revolve round heavy benching. 

Find out how to:

1. Lie on a flat bench and place your ft flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your chest, protecting your elbows tucked 6-to-Eight inches out of your sides.
5. Press the bar again to the beginning place.

Professional Tip: As you arrange for the bench press, think about screwing your ft into the ground by turning your toes out to the facet. This creates rigidity in your legs, which increases the steadiness and rigidity of your complete physique and ensures you don’t waste vitality making an attempt to take care of steadiness.

Units and Reps: Three units of 4-to-6 reps

Tools: A bench press station or a squat rack with security spotter arms and a flat bench, a barbell, and weight plates.

[Read More: How to Increase Your Bench Press: 12 Science-Backed Techniques]

2. Incline Bench Press

Why: The incline barbell bench press is one of the best chest train for coaching your “higher chest.” Together with it in your chest exercises ensures you construct proportionate chest mass, “filling out” your complete pecs. 

Find out how to:

1. Lie on a bench angled at 30-to-45 levels and plant your ft on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your higher chest, protecting your elbows tucked 6-to-Eight inches out of your sides.
5. Press the bar again to the beginning place.

Professional Tip: Take into consideration snapping the barbell in half along with your palms. The aim right here is to take care of higher physique rigidity, which helps you elevate heavier weights safely.

Units and Reps: Three units of 4-to-6 reps

Tools: An incline bench press station or a squat rack with security spotter arms and an adjustable bench, a barbell, and weight plates.

[Read More: Should You Incline Bench Press to Grow Your Upper Chest?]

3. Dumbbell Bench Press

Why: The dumbbell bench press trains your chest equally to the barbell bench press. The distinction is the dumbbell variation means that you can use a larger range of motion, which benefits development.

Find out how to:

1. Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again and convey the dumbbells up so that you’re holding them on both facet of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your chest till your arms are straight and your elbows are locked. 
4. Decrease the dumbbells to the beginning place.

Professional Tip: Pull your shoulder blades again and down in the direction of your again pockets to create a steady base and improve stability and power.

Units and Reps: Three units of 4-to-6 reps

Tools: A flat bench and a pair of dumbbells.

[Read More: How to Dumbbell Bench Press: Form, Benefits, and Variations]

4. Incline Dumbbell Bench Press

Why: The incline dumbbell bench press trains your chest (and significantly your “higher chest”), triceps, and shoulders in an analogous strategy to the barbell model. It additionally means that you can practice by means of a larger vary of movement and stretch your chest muscular tissues barely greater than the barbell bench press, which aids muscle development. 

Find out how to:

1. Whereas mendacity on a bench angled at 30-to-45 levels, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again, hoisting the dumbbells up so that you’re holding them on both facet of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your higher chest till your arms are straight and your elbows are locked.
4. Decrease the dumbbells to the beginning place.

Professional Tip: Set the bench to a 45-degree angle or decrease to make sure your pecs do nearly all of the work, not your shoulders.

Units and Reps: Three units of 4-to-6 reps

Tools: An adjustable bench and a pair of dumbbells.

[Read More: How to Create the Ultimate Upper Chest Workout]

5. Shut-Grip Bench Press

Why: The close-grip bench press is without doubt one of the finest workout routines for chest as a result of it means that you can elevate heavy weights safely, making it improbable for constructing muscle and gaining power.

Find out how to:

1. Lie on a flat bench and place your ft flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Grip the barbell with a shoulder-width grip or barely narrower and unrack the barbell.
4. Decrease the barbell to your decrease chest, protecting your elbows tucked 2-to-Four inches out of your sides.
5. Press the bar again to the beginning place.

Professional Tip: To optimize triceps engagement and defend your shoulders, maintain your elbows tucked near your physique and decrease the bar to your decrease chest.

Units and Reps: Three units of 4-to-6 reps

Tools: A bench press station or a squat rack with security spotter arms and a flat bench, a barbell, and weight plates.

[Read More: How to Close-Grip Bench Press: Tips & Variations]

6. Dip

Why: The dip trains most upper-body muscle teams to a excessive diploma, making it not simply one of many finest chest workout routines for males and girls however the most effective upper-body workout routines general. 

Find out how to:

1. When you’re utilizing a dip belt, wrap the chain round your waist, add the specified quantity of weight to the chain, and fasten the carabiner.
2. Seize each handles of a dip station, then press your self up by straightening your arms and gently leaping off the bottom so your arms are straight and supporting your complete physique weight. 
3. Barely bend your knees to maintain your ft from touching the bottom, then decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
4. Reverse the motion and return to the beginning place.

Professional Tip: To emphasise the pecs, lean barely ahead whereas performing the dip. 

Units and Reps: Three units of 6-to-Eight reps

Tools: A dip station and a dip belt and weight plates if essential.

[Read More: The Ultimate Guide to Chest Dips for Building Your Chest]

7. Dumbbell Ground Press

Why: The dumbbell ground press means that you can practice your pecs with minimal tools. As a result of the ground limits your vary of movement, it’s additionally a viable bench press variation for many who expertise shoulder discomfort with the common bench press.

Find out how to:

1. Whereas sitting on the ground, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again and hoist the dumbbells so that you’re holding them on both facet of your chest, and your triceps are involved with the ground. 
3. Together with your palms dealing with your ft, press the dumbbells straight over your chest till your arms are straight and your elbows are locked. 
4. Reverse the motion and return to the beginning place.

Professional Tip: Make the train safer and more practical by controlling the eccentric (decreasing) portion of every rep to keep away from “bouncing” your higher arms off the ground.

Units and Reps: Three units of 6-to-Eight reps

Tools: A pair of dumbbells.

8. Dumbbell Pullover

Why: The dumbbell pullover trains your pecs whereas stretched, making it the most effective chest workout routines for including mass to your pecs. 

Find out how to:

1. Whereas mendacity on a flat bench along with your head as near the tip as potential, maintain a dumbbell by one finish with each palms over your chest.
2. Whereas protecting your elbows bent barely, decrease the dumbbell in an arc over your head till your biceps are subsequent to your ears.
3. Reverse the motion and return to the beginning place.

Professional Tip: Individuals usually report feeling their pecs extra after they tuck their higher arms in order that their elbows level to the ceiling after they lengthen their arms overhead. 

Units and Reps: Three units of 6-to-Eight reps

Tools: A flat bench and a dumbbell.

[Read More: How to Do the Dumbbell Pullover for Lats and Chest Size]

9. Push-up

Why: The push-up is a elementary chest train you possibly can carry out anyplace with out tools. 

Find out how to:

1. Get on all fours and place your palms barely wider than shoulder-width aside.
2. Prolong your legs behind you so that you assist your physique weight in your palms and toes, and your physique kinds a straight line out of your head to your ft.
3. Decrease your chest to the ground by bending your elbows, then push your physique up and return to the beginning place.

Professional Tip: When you’re not robust sufficient to do an everyday push-up, begin with a much less difficult variation, resembling knee or incline push-ups.

Units and Reps: Three units of 10-to-20 reps

Tools: A yoga mat if essential.

[Read More: How to Do the Push-up: Form, Variations, and Workouts]

10. Resistance Band Push-up

Why: Including a resistance band to the push-up makes the train considerably tougher, making it more practical for gaining muscle and power.

Find out how to:

1. Whereas holding one finish of an train band in every hand, wrap the band round your again, just below your armpits.
2. Get on all fours and place your palms barely wider than shoulder-width aside.
3. Prolong your legs behind you in order that your palms and toes assist your weight and your physique kinds a straight line out of your head to your ft.
4. Decrease your chest to the ground, then push your physique up and return to the beginning place.

Professional Tip: Make sure the band is in kind of the identical place for each set and that it’s flat in opposition to your pores and skin to stop it from rolling or slipping.

Units and Reps: Three units of 10-to-20 reps

Tools: A resistance band. 

[Read More: The Best At-Home Chest Workouts (with Bodyweight, Dumbbells, or Bands!)]

11. Deficit Push-up

Why: The deficit push-up will increase the vary of movement in comparison with an everyday push-up, thereby stretching the pec extra deeply, making it a wonderful selection for including dimension to your chest.

Find out how to:

1. Place two dumbbells, steps, or weight plates on the ground shoulder-width aside.
2. Get on all fours and place your palms on the elevated surfaces.
3. Prolong your legs behind you so that you’re in a plank place, and your physique kinds a straight line out of your head to your ft.
4. Decrease your chest to the ground, then push your physique up and return to the beginning place.

Professional Tip: Guarantee no matter you place your palms on isn’t taller than 3-to-Four inches off the ground. Utilizing objects larger than this makes the train simpler, lowering its effectiveness.

Units and Reps: Three units of 10-to-20 reps

Tools: Two dumbbells, steps, or weight plates.

[Read More: The Best Push Day Workouts for Building Your Chest, Shoulders, and Triceps]

12. Decline Push-up

Why: The decline push-up is barely tougher than the common push-up, so it’s a good chest train for when the common model turns into too simple. 

Find out how to:

1. Place your palms on the ground barely wider than shoulder-width aside and relaxation your toes on a weight bench, chair, or different floor that’s about knee peak off the ground.
2. Straighten your again so your physique kinds a straight line out of your head to your ft.
3. Protecting your again straight, decrease your chest to the ground.
4. Push your physique up and return to the beginning place.

Professional Tip: Don’t relaxation your ft on an elevated floor a lot larger than knee peak. Utilizing one thing taller shifts the emphasis to the shoulders, which isn’t the aim of the train.  

Units and Reps: Three units of 10-to-20 reps

Tools: A knee-height bench, chair, or field.

13. Resistance Band Chest Press

Why: The resistance band chest press is an effective chest train for anybody who trains at dwelling with minimal tools or isn’t robust sufficient to do push-ups.

Find out how to:

1. Wrap a resistance band round a sturdy put up, piece of furnishings, or tree at concerning the peak of your mid-chest. 
2. Flip your again to the put up, seize maintain of 1 finish of the band in every hand, elevate your palms to nipple peak in order that your elbows are barely behind you and the band passes excessive of your triceps, and place your ft shoulder-width aside.
3. Press the ends of the band straight out in entrance of your chest.
4. Reverse the motion and return to the beginning place.

Professional Tip: Enhance the issue of the resistance band chest press by stepping additional away from the thing you wrapped the band round. 

Units and Reps: Three units of 10-to-20 reps

Tools: A resistance band.

[Read More: The Definitive Guide to Resistance Band Workouts]

14. Dumbbell Fly

Why: The dumbbell fly is a extremely efficient chest isolation train as a result of it trains your pecs when deeply stretched, which is vital for maximizing muscle development. 

Find out how to:

1. Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again and convey the dumbbells up so that you’re holding them on both facet of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your chest till your arms are straight and your elbows are virtually locked. 
4. Decrease the dumbbells in an arc out to your sides.
5. Reverse the motion and return to the beginning place.

Professional Tip: Maintain a slight bend in your elbows all through the motion to cut back the pressure in your joints. Imagining hugging a yoga ball may also help you keep the proper arm place.

Units and Reps: Three units of 10-to-15 reps

Tools: A flat bench and a pair of dumbbells.

[Read More: The Ultimate Upper Body Dumbbell Workout for Arms & Chest]

15. Cable Fly

Why: The cable fly trains your pecs equally to the dumbbell fly. The one distinction is the cable fly retains fixed rigidity in your pecs all through all the vary of movement, which can make it barely higher for gaining muscle. 

Find out how to:

1. Modify each pulleys on a twin cable machine to shoulder peak and fasten the single-handle attachments. 
2. Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
3. Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are a little bit behind your torso along with your palms dealing with ahead.
4. Protecting your elbows barely bent, convey your palms towards one another in an arc.
5. Reverse the motion and return to the beginning place. 

Professional Tip: Enhance the vary of movement by permitting your palms to cross over one another in entrance of your chest. If essential, flip your wrists so your palms face down as your palms cross to stop the handles from hitting one another.

Units and Reps: Three units of 10-to-15 reps

Tools: A cable machine.

[Read More: How to Do the Cable Crossover for Chest Size and Symmetry]

Greatest Chest Exercises: Workouts, Units, and Rep Ranges

Thus far, we’ve centered on one of the best chest workout routines; now let’s take a look at methods to put these workout routines into efficient chest exercises.

Beneath are the finest chest exercises utilizing workout routines from this text. Additionally they comprise the proper quantity of volume and intensity to spur development with out sporting you to a frazzle. 

Chest Exercise for Mass

Right here’s a chest exercise together with the finest chest workout routines for males and girls wanting so as to add muscle to their higher our bodies: 

• Bench Press: Three units of 4-to-6 reps with 2-to-Three min relaxation
• Incline Dumbbell Bench Press: Three units of 4-to-6 reps with 2-to-Three min relaxation
• Dip: Three units of 6-to-Eight reps with 2-to-Three min relaxation
• Cable Fly: Three units of 10-to-15 reps with 2-to-Three min relaxation

Chest Exercise for Energy

This chest exercise accommodates one of the best chest exercise workout routines for gaining uncooked power:

• Bench Press: Three units of 4-to-6 reps with 2-to-Three min relaxation
• Incline Bench Press: Three units of 4-to-6 reps with 2-to-Three min relaxation
• Shut-Grip Bench Press: Three units of 4-to-6 reps with 2-to-Three min relaxation
• Dip: Three units of 6-to-Eight reps with 2-to-Three min relaxation

Chest Exercise for Novices

The next chest day exercise accommodates one of the best chest train for these new to weightlifting:

• Dumbbell Bench Press: Three units of 6-to-Eight reps with 2-to-Three min relaxation
• Incline Dumbbell Bench Press: Three units of 6-to-Eight reps with 2-to-Three min relaxation
• Decline Push-up: Three units of 10-to-20 reps with 2-to-Three min relaxation
• Push-up: Three units of 10-to-20 reps with 2-to-Three min relaxation

And for those who’d like extra evidence-based chest exercises utilizing barbells, dumbbells, bands, and physique weight, take a look at this text:

The 5 Best Chest Workout Routines for Mass & Hypertrophy

What Are the Muscular tissues of the Chest?

The pectoralis majors, or “pecs,” are the massive, fan-shaped muscular tissues of the chest. Right here’s how they give the impression of being:

The pectoral muscular tissues have two major sections or “heads:” the clavicular head, or “upper pec,” and the sternocostal head, or “mid and decrease pec.”

Many scientists additionally divide the sternocostal head into two subsections: the manubrial portion, which makes up the majority of the sternocostal head, and the belly portion, which is the small area on the backside of the pec. 

(Some scientists refer to the belly portion because the third head of the pecs, although not all agree.)

You may additional divide these subsections into 6-to-7 segments. Right here’s how all this appears to be like in your physique:

It’s vital to notice that whereas most individuals’s chest muscular tissues resemble the diagram above, particular person variations are common. Based on some research, the pecs are six instances extra possible than some other muscle group to look and hook up with your skeleton atypically. 

This might imply that for you, any of the aforementioned heads, sections, and segments could also be bigger or smaller or kind of quite a few than common (for instance, some individuals have an “additional” pectoral head referred to as a chondrocoracoideus).

The Advantages of Doing Good Chest Workouts

1. Purposeful Energy

Good chest workout routines enhance your day-to-day power, making pushing open heavy doorways, transferring furnishings, or getting up from the ground simpler.

2. Higher Physique Aesthetics

The pecs are one of many largest and most distinguished muscle teams within the higher physique, which is why having a well-developed chest is paramount for a balanced, proportional, and attractive physique.

3. Enhanced Athletic Efficiency

Coaching your pecs with good chest workout routines will increase higher physique energy that’s important for athletic actions that require pushing, throwing, or punching. 

Greatest Workouts for Chest: FAQs

FAQ #1: Which chest train is handiest?

There’s no such factor because the “handiest” chest train for the reason that effectiveness of a chest train can differ based mostly on particular person objectives and health stage. 

Nonetheless, most individuals regard the bench press as one of the best chest train as a result of it means that you can elevate heavy weights safely and progress commonly, making it perfect for constructing mass and power.

FAQ #2: What are the one Four chest workout routines I would like?

To coach the chest from a number of angles and guarantee balanced growth, think about these 4 important workout routines: the flat bench press, incline bench press, dips, and dumbbell bench press.

FAQ #3: How can I get pecs quick?

Getting pecs quick requires onerous coaching and correct weight-reduction plan. Take a look at this text to be taught all the things you’ll want to know:

The Best Way to Stimulate Muscle Hypertrophy (Build Muscle)