Top 6 Best And Effective Chest Workout For Mass

Muscles Worked: Pectoralis major, Pectoralis minor.
Level:
Intermediate

The Best Chest Workout

There are dozens of exercises you can do on chest day. But if you want the best or effective chest exercise that you do in the gym, then we are here to show you the list of the best exercises for your chest.

It’s targeted chest exercises that exhaust your muscles in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge and contribute to so many movements, you’ll need more than just a handful of moves to build your upper body from every angle.

These 6 chest exercises are best for building a muscular chest, develops strength on pecs, and give you a perfect imposing physique.

  • Barbell Bench Press.
  • Dumbbells Chest Press.
  • Barbell Inclined Bench Press.
  • Inclined Dumbbells Flies.
  • Bent forward Cable Crossover.
  • Pec Deck.

Barbells Bench Press.

Bench Press is an exercise that can help to tone the muscles of your upper body, including the pectoralis, arms, and shoulders. The Pectoralis muscles are chest muscles that lie in the middle of the chest. This Chest workout builds strength as well as encourages the growth of the pectoralis muscles.

How to do Barbells Bench Press?

  • Start by lying back on the bench with your feet flat on the ground and your eyes even with the bar.
  • Grab the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench.
  • Fully extend your arms and pull the bar out of the rack so that it’s hovering directly over your chest.
  • Tucking your elbows about 45 degrees to your side, when the bar touches the tippy-top of your chest (i.e. your nipples), then drive the feet hard into the floor and press the bar in the starting position.
  • Repeat it.

Sets: Do 3 sets of 12-16 reps.


Dumbbell Chest Press.

The Chest Press is one of the best chest exercises for building upper body strength. It allows for a greater range of motion, both at the bottom and top of the movement. That helps you each side of your body must work independently, which recruits more stabilizer muscles. Flat dumbbell presses allow you to hoist a fairly heavyweight, and they make a good alternative if you’ve been stuck on the barbell bench for ages.

How to do Dumbbell Chest Press?

  • Lie back on a flat bench with a dumbbell in each hand.
  • Hold the weight at shoulder-level width where your elbows and shoulder make a straight line, then press the weights straight up and touch both dumbbells slightly in the front of the chest.
  • Hold for a second at the top, then come back to the starting position.
  • Repeat it again.

Sets: Do 4 sets with 12 reps and the last set go for failure


Barbell Inclined Bench Press.

The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well. The incline bench press allows you to better target the upper portion of the chest.

How to do Barbell Inclined Bench Press?

  • Lie back on the incline bench to a 30 to 40-degree incline should be.
  • Grasp the bar with an overhand and shoulder-width grip.
  • Unrack the bar, lower slowly it to the upper part of your chest. And press it up straight up.
  • Repeat it.

Sets: Do 3 sets with 14 reps.

Note:- Many people, Chest workouts start with flat-bench movement first, then progress to inclines, but it’s time to get out of that bad habit that you put. Every chest workout, so often, starts with inclines. The benefit is that you’ll be fresher and can lift more weight which puts a greater amount of stress on the upper pec fibers and could lead to more growth.


Incline Dumbbell Flies.

The Incline dumbbells fly target the upper pectorals and a great way to improve chest development. Dumbbell flies allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

How to do Incline Dumbbell Flies?

  • Set an adjustable bench to a 30-40 degree angle, and lie back on it with dumbbells in each hand.
  • Turn your wrists so both palms face parallel to each other. Press the weights straight over your chest, then, keeping a slight bend in your elbows.
  • Spread your arms open as if you were going for a big bear hug.
  • Lower your arms until you feel a stretch in your pecs, then bring it back to the actual position.
  • Repeat it.

Sets: Do 4 sets of 14 reps and the last one go for failure.


Bent Forward Cable Crossover.

This Cable Crossover is the best chest exercise because it targets the pectoralis major muscles, sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back. This cable crossover exercise recruits the third most muscle fibers in your chest, only behind bench press and flyes.

How to do Cable Crossover?

  • For doing this exercise with either your feet planted hip-width apart or with one leg in front of the other as if you are walking.
  • Grasp the pulley handles with your straight arms and look forward, making sure that your hands are below your shoulders and your elbows are bent a bit.
  • Bring your hands together in front of you (chest level) by extending your arms.
  • Hold it and slowly back to the starting position with control. Don’t let your arms go back past the shoulders.
  • Repeat it.

Sets: Do 3 sets with the maximum number of reps as you desired, but target minimum up to 14

Tips

  • Setting the pulleys in the highest position focuses on the lower pecs, while the lowest position will work your upper pecs.
  • For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.

Pec Deck.

A pec deck is a machine designed to increase strength and muscle mass in the chest. It’s so effective that the American Council on Exercise ranked it as one of the best exercises for building chest muscles.

EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the peck deck and bench press, which means that even though you’ll probably be working in different rep ranges for each exercise, you’ll get great chest activation from this machine.

How to do Pec-Deck?

  • Set up the pec Deck so the vertical bars are positioned close to the machine.
  • Adjust the seat so the handles are roughly chest height.
  • Grabs both handles bent the elbows slightly, and look forward.
  • Pull the handles together and resist the tension on the chest by pausing it for a second in the front of your chest.
  • Come back to the starting position slowly.
  • Repeat it.

Sets: Do 3 sets with increment reps on each set. Do first set with 12 reps, next one with 14, and last with 16 reps.


General FAQs –

Which Chest exercise is most effective?

7 top Chest exercises for Men:-

  • Barbell bench press.
  • Pec Deck.
  • Cable Crossover.
  • Chest Press.
  • Inclined dumbbell flies.
  • Dips.

How can I get a bigger Chest fast?

Some more chest exercises you should consider adding to your workout routine include Flat bench dumbbell fly, bench press, incline dumbbell press, seated machine chest press, and the machine decline press. Each of these exercises will work your chest muscles and give a sculpted look fast.

How many workouts should I do on Chest day?

You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Why? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume.

How many days a week should you do Chest Workouts?

Three days.

You can work your chest up to three non-consecutive days a week. However, if you’re lifting heavy weights (enough that you can only complete six to eight repetitions), you’ll need at least two to three days of rest before you perform the exercises again.

What’s the best home Chest workout?

Top home best Chest Workouts:-

  • Standard Push-up.
  • Slightly Easier Push-up.
  • Decline Push-up.
  • Plyometric Push-up.
  • Wide Push-up.
  • Diamond Push-up.

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