|Muscles Worked:||Pectoralis major, Pectoralis minor.|
|Level:||Beginners or Intermediate.|
|Main Goal:||Massive and Broad Chest.|
There are dozens of exercises you can do to target your chest muscles. But if you want an extraordinary chest workout that you can do at the gym, then here is a list of the best exercises.
These exercises target all the muscles of your chest, so you can exhaust your muscles in the best way possible.
The chest muscles (specifically the pectoralis major) are so large and contribute to so many movements, so you need more than just a handful of moves to build your upper body from every angle.
These six chest exercises are best for building a muscular chest, developing strength in pecs, and giving you a perfect imposing physique.
Table of Contents
1. Barbell Inclined Bench Press.
The incline bench press is a variation of the bench press that allows you to target the upper portion of your chest. The incline angle puts more emphasis on the clavicular head of the pectoralis major, which is the uppermost part of the chest. This exercise also indirectly works the shoulders and triceps.
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 grip and wider than shoulder width.
- Unrack the bar, and lower slowly it to the upper part of your chest. And then push it straight up.
- Repeat it.
Sets: Do 3 sets with 14-8 reps. Between the sets take 45 seconds rest.
Note:- Start your chest workouts with inclines! It’s time to break the habit of starting with flat-bench movements first. Every chest workout should begin with inclines in order to take advantage of being fresher and able to lift more weight. This increased stress on the upper pec fibers could lead to more growth.
2. Barbell Bench Press.
The Bench Press is a great exercise for toning the muscles in your upper body, including your pectorals, arms, and shoulders. Your pectoralis muscles are located in the middle of your chest, so this workout will not only build strength but also help encourage growth in these 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 5 sets of 12-5 reps.
You can do either a dumbbell chest press instead of a barbell chest press.
2.i. Dumbbell Chest Press.
The dB chest press is a wonderful exercise for building strength in your upper body. What’s great about it is that it allows for a greater range of motion than other exercises, which means that you’re working more muscles. This is especially beneficial if you’ve been stuck doing the same exercises for a while and want to try something new.
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
3. Incline Dumbbell Flies.
If you’re looking for an exercise that will help you develop your upper pectorals, dumbbell flies are a great option. One of the benefits of dumbbell flies is that they allow for continuous tension throughout the exercise’s full range of motion. So if you’re really feeling the burn, keep going! Remember to check your form in the mirror as you squeeze out a few more reps.
How to do Incline Dumbbell Fly?
- 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, keep a slight bend in your elbows.
- Spread your arms open as if you were going for a big bear hug.
- Slowly lower your arms until you feel a stretch in your pecs, then bring them back to the actual position in front of you.
- Then repeat it.
Sets: Do 4 sets of 14 reps and the last one go for failure.
4. Bent Forward Cable Crossover.
This Cable Crossover is a great exercise for your chest muscles because it targets the pectoralis major muscles, sternal heads, found in the bottom of your chest. This exercise also recruits muscles in your shoulder and back. This cable crossover exercise is one of the best exercises for your chest because it recruits the third-most muscle fibers in your chest, only behind bench presses and flies.
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 a minimum of up to 14
- 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.
5. 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 front of your chest.
- Come back to the starting position slowly.
- Repeat it.
Sets: Do 3 sets with increment reps on each set. Do the first set with 12 reps, the next one with 14, and the last with 16 reps.
6. Hex Press
The hex press is an exercise that builds the inner chest and alleviates some stress on the shoulders. The triceps take some of the load, and you can reach failure with a relatively lightweight.
How to Hex Press?
- Grab the dumbbells with a neutral grip (palms facing in)
- Lay back on the bench and press the dumbbells up to arm’s length
- Bring the dumbbells together so they’re touching
- Keep the dumbbells touching as you perform the bench press movement
- Perform the desired number of reps and drop the dumbbells carefully
3 sets of 12 reps and the last one go for failure for greater result.
Should I train my chest every day?
It is not recommended to train the same muscle group every day. The muscles need time to recover and grow, and training them every day can lead to overtraining and injury.
It is generally recommended to give muscle groups at least 48 hours of rest before training them again. A typical split routine would be to train chest on Monday and then again on Thursday or Friday.
It’s also important to consider your overall workout plan and make sure you are incorporating enough variety and balance in your routine.
How to burn chest fat fast?
To burn chest fat quickly, it’s important to focus on overall weight loss through a combination of diet and exercise. Here are a few tips:
- Cardiovascular exercise: Engage in regular cardiovascular exercises, such as running, cycling, or swimming, to burn calories and fat. Aim for at least 30 minutes of moderate-intensity cardio most days of the week.
- Strength training: Incorporating strength training exercises into your workout routine will help you build muscle, which will in turn increase your metabolism and burn more calories throughout the day.
- Diet: Eating a healthy, balanced diet that is low in calories and high in protein will help you lose weight and fat. Avoid processed foods, sugary drinks, and snacks, and limit your intake of saturated fats.
- Reduce stress: High-stress levels can lead to an increase in the hormone cortisol, which can cause the body to hold on to fat, especially in the abdominal area.
- Be consistent: Losing chest fat will take time and consistency. It’s important to stick to a regular exercise routine and a healthy diet and be patient with the process.
It’s important to note that spot reduction is a myth, meaning that you can’t target a specific area of your body to lose fat, so don’t put all your energy in one area, chest fat will reduce as a result of overall body fat loss.
How many sets are enough for the chest?
The number of sets you should perform for your chest will depend on your fitness level, goals, and overall workout plan. However, a general guideline for chest exercises is to perform 3-4 sets of 8-12 reps. This is considered to be the standard rep range for muscle hypertrophy (growth) and is effective for most individuals.
Beginners may want to start with 2-3 sets of 8-12 reps, gradually increasing the number of sets as they become more comfortable and advanced in their training.
Also, it’s important to note that variety in rep ranges, exercises, and weight is important to achieve optimal results. You can also include some higher reps (15-20) for endurance and some lower reps (5-8) for strength, also switching exercises to target different fibers of the chest muscle.
It’s important to listen to your body and not to overwork yourself. Make sure you are able to perform each set with proper form and that you are challenging yourself but not pushing yourself to the point of injury. It’s also important to remember that recovery is just as important as training. Your muscles need time to repair and grow.
Can I train my chest 3 times a week?
You can train your chest up to 3 times per week as part of a total-body fitness regimen. Allow at least 1 rest day between chest workouts, even as part of a total-body program. It’s still essential to follow the 15–20 weekly sets of chest exercise rule.