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Apr 9, 2024 · The Best Chest Exercises for Building Muscle, Plus 4 Full Workouts Increase your bench press and sculpt a bigger chest with these 17 killer moves.
- Barbell Bench Press. Why it's on the list: It's popular to hate on the bench press these days, but it's one of the most popular lifts in the gym for a reason.
- Dumbbell Bench Press. Why it's on the list: Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both!
- Incline Bench Press. Why it's on the list: Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable "main lift" for the shoulders than flat benching.
- Decline Press. Why it's on the list: The common thinking on decline is that it's for lower chest only. And while it is good for that, all-time greats, like six-time Mr. Olympia Dorian Yates in his 6-Week Blood and Guts program, favor it because it hits the entire chest and allows them to lift heavier and more comfortably than the flat bench.
- Incline push up. Equipment required: none. This is a good warmup to prepare the chest for work. Research has shown that a dynamic warmup is helpful in preventing injury prior to training.
- Flat bench press. Equipment required: barbell or dumbbells, flat bench. Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet.
- Incline bench press. Equipment required: barbell or dumbbells, incline bench. Lie on your back on the incline bench with your knees bent and feet flat on the floor.
- Decline bench press. Equipment required: barbell or dumbbells, decline bench. Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests.
People also ask
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What are the best upper chest exercises?
- 12 min
- Bench Press. Sure, we just talked about branching out beyond the bench press. But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world.
- Chest Fly. One of the absolute go-to chest exercises, the chest fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight, like the name suggests—squeezing is the name of the game here.
- Band Chest Fly. For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly. The move isn't much different than its big brother, the cable fly (more on that below) or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home.
- Incline Dumbbell Bench Press. This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior.
Stand sideways to a cable machine with the arm of the machine set to about waist level. Grab the handle with the hand closest to the machine and move in a punching movement up, in and across midline taking the handle just up past shoulder height. You should feel a strong contraction in the upper chest.
- What are 4 exercises for the chest?If you're looking to create major chest gains, you need to choose chest exercises that work all three heads of the pectoralis major and work the ch...
- How can I build my chest fast?To build your chest fast, the key to growth is making sure you are hitting all of the upper, middle and lower chest fibers and providing overload f...
- How can I build my chest at home?p style="text-align: inherit;">You can build your chest at home using just a set of dumbbells, a resistance band or no equipment at all. The best...
- How to workout the lower chest?p style="text-align: inherit;">The best exercises for the lower chest are: Jackhammer Pushdown Standing Cable LC Press Weighted Dip High To Low Cab...
- How to workout the inner chest?The best exercises for the inner chest are those that work the chest across midline like: Horizontal Cable Crossover Low to High Cable Crossover Hi...
- What are some good workouts for the upper chest?The best exercises for the upper portion of the chest are: Incline Bench Press Low to High Cable Crossover Upper Chest Upper Cut Lean Back Cable Pr...
- What exercises should I do on chest day?If you're looking to create major chest gains, you need to choose chest exercises that work all three heads of the pectoralis major and work the ch...
- What are the best chest exercises to do with dumbbells?The best dumbbell chest exercises for chest gains are: Dumbbell Weighted Dip Plyo Tap Eccentric Floor Fly Ladder Style Dumbbell Bench Press Bench P...
- What are the best chest exercises for advanced gym goers?If you're looking to create major chest gains, the key to growth is choosing chest exercises that work all three heads of the pectoralis major and...
Feb 2, 2024 · To modify a pushup, place your knees on the floor and navigate the same movement in the upper body. “Pushups are one of the best bodyweight exercises, and you don’t need any equipment,” says ...
May 23, 2023 · Lie on the bench, pull your shoulder blades together and down, and slightly arch your back. Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum.
