To build a stronger chest, these essential exercises should be part of your routine. Coupled with a solid nutrition and supplementation plan, these movements can help you achieve significant chest growth. Below, you’ll find the best chest exercises, including three comprehensive workouts integrating these moves.
Table of Contents
8 Chest Exercises for Muscle Building
1. Barbell Bench Press
Why It’s Effective:
The barbell bench press has long been a staple in the gym, and for good reason. It’s one of the best lifts for moving heavy weight, making it a go-to for building overall chest mass. Plus, it’s easier to control compared to heavy dumbbell presses, and you can easily get a spot from a workout buddy.
Variations for Growth:
– Barbell bench press (medium, wide, or close grip)
– Barbell floor press
– Barbell bench press with chains
– Bench press with a neutral grip, “Swiss bar,” or multi-grip bar
– Reverse-grip barbell bench press
– Barbell “guillotine” bench press
– Bench press with suspended weights
– Reverse band bench press
How to Include It:
Incorporate this exercise early in your chest routine for heavy sets of 5-8 reps. For comprehensive chest development, experiment with different grip widths and styles.
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2. Dumbbell Bench Press
Why It’s Effective:
The debate between barbell and dumbbell presses for chest development is ongoing, but there’s no need to choose just one—both offer significant benefits. Dumbbells, in particular, provide more versatility throughout your workout, whether you’re at the start, middle, or end.
Variations for Growth:
– Dumbbell bench press
– Neutral-grip dumbbell bench press
– Close-grip dumbbell bench press
– Single-arm dumbbell bench press
– Alternating dumbbell bench press
How to Include It:
Use the flat dumbbell press early on for heavy, low-rep sets, or save it for later in your routine with higher reps. You can also try them on an incline or decline bench for variety.
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3. Incline Bench Press
Why It’s Effective:
The incline bench press is a must for targeting the upper chest, and it’s often easier on the shoulders compared to flat benching. You can adjust your grip to focus on the upper pecs, whether using a barbell, multi-grip bar, or dumbbell.
Pro Tip:
Many benches are set at a steep angle that engages the shoulders as much as the chest. If possible, opt for a lower incline (around 30 degrees) to focus primarily on your upper pecs.
Variations for Growth:
– Barbell incline bench press (medium or close grip)
– Incline dumbbell bench press
– Smith Machine incline bench press
– Incline dumbbell bench with palms facing in
– Dumbbells-together incline bench press
How to Include It:
For heavy, lower-rep sets, use the incline bench press as your primary lift. For higher reps, use it as a secondary movement. Consider starting your workout with incline presses occasionally, especially if your upper chest needs more work.
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4. Decline Press
Why It’s Effective:
Although the decline press is often thought of as a lower chest exercise, it targets the entire chest and allows you to lift heavier with more comfort than the flat bench. A decline press machine, if available, can be a great tool for this lift.
Variations for Growth:
– Decline barbell bench press
– Decline dumbbell bench press
– Decline Smith machine press
– Decline leverage press
How to Include It:
Perform free-weight presses early in your workout when you’re fresh. Use machine versions later on as a final heavy exercise before transitioning to lighter, pump-focused work.
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5. Machine Chest Press
Why It’s Effective:
Machine and cable presses offer unique benefits, such as more control during the movement and the ability to slow down both the lifting and lowering phases. Stack-loaded machines also make it easy to perform drop sets.
Variations for Growth:
– Machine chest press
– Plate-loaded chest press (flat, incline, decline)
– Cable chest press (seated, standing, lying)
How to Include It:
Save machine exercises for the end of your workout, performing 8-10 reps or more. For an extra challenge, try drop sets or rest-pause sets to push your chest to its limits.
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6. Push-Up
Why It’s Effective: Push-ups require no equipment, making them ideal for home workouts. They’re also versatile, with simple adjustments like elevation or hand placement allowing you to target different areas of your chest.
Variations for Growth:
– Push-up
– Feet-elevated push-up
– Hands-elevated push-up
– Suspended push-up
– Hand-release push-up
– Weighted push-up
– Banded push-up
How to Include It:
Push-ups are perfect for burning out at the end of your workout or adding volume with a compound set. Weighted or banded push-ups can even serve as a primary chest exercise when needed.
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7. Dip
Why It’s Effective:
Dips are a classic chest exercise, stretching and activating the pecs like no other. You can make them more challenging with added weight or ease up with band assistance. Dips are also a spotter-free alternative to the decline press.
Variations for Growth:
– Chest dip
– Ring dip
– Machine-assisted dip
– Banded dip
– Machine dip
How to Include It:
Dips are a great finisher for a chest workout if you can handle high reps. If not, do them earlier with traditional muscle-building sets of 6-10 reps. Pairing dips with push-ups makes for an incredible superset that will leave your chest pumped
8. Chest Fly
Why It’s Effective:
The chest fly is an excellent isolation move to hone in on your chest muscles. Cable crossovers are a popular choice, but don’t overlook the stability and effectiveness of the lying version on an incline bench.
Variations for Growth:
– Incline cable fly
– Cable cross-over
– Low-cable cross-over
– Single-arm cable cross-over
– Dumbbell fly (flat, incline, decline)
How to Include It:
Incorporate flyes after your pressing exercises as your first isolation movement or as a final burnout. Keep the weight moderate and aim for higher reps, around 10-12 or more.
These chest exercises and variations provide a comprehensive approach to chest development. Whether you’re looking to add mass, increase strength, or just shape your chest, mix and match these movements into your routine for maximum results.