A chest is a very important muscle to train. These exercises will help you in building a bigger chest. So here are the best chest exercises of all time.
Chest exercises are divided into categories as follows:
- Body Only
Chest Exercises With Dumbbells
Best Chest Exercises #1: Dumbbell Bench Press
To perform the dumbbell chest press, pick the dumbbells up. Sit them onto your lap and keep them close to you. Lie back and twist the palms out so that they are in line with the chest. Press the dumbbells up so that the hands are above the chest and lower on the way back down. Squeeze the abs nice and tight so that the lower back stays in contact with the bench and control on the way up as well as the way down.
Best Chest Exercises #2: Dumbbell Flyes
This exercise is great for the lower chest. What you want to do is grab some dumbbells that you know you can perform the exercise with. Lie back on the flat bench. you’re gonna start from this position. Make sure your feet are flat on the ground and make sure you’re holding the dumbbells over the lower part of your chest. If you hold them too high, when you come down, you’re not gonna activate the right muscles. Keep your wrist straight. When you do this exercise, you don’t want to keep your arms straight. It should be slightly bent.
Best Chest Exercises #3: Incline Dumbbell Press
This is a really great exercise to help build the upper portion of your pectoralis.
Best Chest Exercises #4: Decline Dumbbell Flyes
Secure your legs at the end of a decline bench and lie down with a dumbbell in each hand. Raise the dumbbells and rotate your wrist so your palms face away from you. Your arms should be perpendicular to the floor and fully extended. This will be your starting position. Now inhale and slowly lower your arms out to your sides in a wide arc until you feel a stretch on your chest. Your arms should remain slightly bent and stationary throughout the movement. The movement should occur at the shoulder joint when you reach the bottom contracted position to hold for a brief moment then exhale and raise the weights back to the starting position. Squeeze your chest and be sure to raise the weights back with the same wide arch you use to lower them.
Best Chest Exercises #5: Bent-Arm Dumbbell Pullover
This is a great exercise for your chest. It’s really going to target the center of your chest as long as you’re flexing it, while doing this exercise you will keep your core nice and tight. Make sure you keep your wrist straight, and as you pull the dumbbell over your head squeeze your chest as hard as you can.
Best Chest Exercises #6: Incline Dumbbell Flyes
This is a really great isolation exercise that you can do to target your chest and it’s used by a lot of Bodybuilders. This exercise is also going to activate your anterior deltoids as well as your biceps. But as long as you focus on proper form you’re gonna feel a really great pump in your chest.
Best Chest Exercises #7: Dumbbell Bench Press with Neutral Grip
When you’re benching the nice thing about doing the dumbbells is you have a free motion which means you can switch the positions of your hand to where it’s either in a standard neutral or even reverse grip. You can actually switch the position of your arms to where you can go with a wider grip that can change things up you can always get on a barbell.
Best Chest Exercises #8: One-Arm Flat Bench Dumbbell Flye
The most important thing is to choose a weight that’s correct for you. If you go too heavy you’re gonna come right off that bench. So let’s make sure you choose a lighter weight and you can always go up and weight from there. Now the bench that you choose should be very stable you want to make sure that it doesn’t rock at all because you’re only gonna have one arm supporting you meaning that your core is gonna be doing the support for the rest of your body.
Now if you do this movement you want to make sure that you focus on keeping the palms facing inward and you lead down gently with the elbow and the elbow is gonna go just a little bit lower than the chest to get that stretch effect but as you come back up you really got to engage the core because that dumbbell isn’t being balanced on the other side so as it comes up it’s gonna want to pull you off the bench. So stabilize your body, exhale, press your back down into the pad as you drive the weight upward. You’re gonna make sure that you do this the entire time you’re going to keep your back pressed firm into that pad so you’re stable.
Best Chest Exercises #9: Decline Dumbbell Bench Press
Place your feet firmly under the leg brace and lie back on the decline bench while holding a dumbbell in each hand. With your back stabilized on the bench lift the dumbbells and hold them close together directly over your upper chest with your arms extended your palms should be facing away from your body, this is the starting position. Now inhale as you gradually lower the dumbbells by bending your elbows and bringing your arms back until the weights reach chest level. Your forearms and upper arms should make an angle close to 45 degrees at the bottom of the movement. Exhale as you press the weights back up to the starting position while squeezing your lower pecs.
Best Chest Exercises #10: One Arm Dumbbell Bench Press
This is my current favorite exercise. It will target your pecs. This will also make your core stronger. You can do this exercise on flat, incline or decline bench.
Chest Exercises With Barbell
Best Chest Exercises #11: Barbell Bench Press – Medium Grip
A lot of people who want to get a big chest, most guys tend to sacrifice their form in order to lift more weight. I think it’s an ego problem but I’m going to tell you what you need to do to actually build the muscles of the chest. Anytime you do a bench press you are not working just the chest but you’re also working the shoulders and triceps as well some other muscles too.
Best Chest Exercises #12: Wide-Grip Decline Barbell Bench Press
This exercise is gonna be working your chest, anterior deltoids, and your triceps. Approach the bench, take a seat, swing your legs around and lock them into place. Lay flat back onto the pad. Keeping your back nice and flush with the pad. Again we’re using a wide grip here, even from the center, all the way out wide, don’t want to be too close but we’re gonna be out here wide. Press the weight over my chest keeping it in line with the middle of the chest. It’s very important to maintain proper form. Keep it nice and in control.
Best Chest Exercises #13: Wide-Grip Barbell Bench Press
This is going to isolate your chest muscles and really focus on bringing that development out getting that nice big full chest. Similar to a bench, you’re going to face your hands out evenly so you’re going to go much wider. This is going to take any tension off your triceps and really focus on your chest. Lift the bar up bring it nice deep into your chest for that big stretch and squeeze.
Best Chest Exercises #14: Decline Barbell Bench Press
This exercise is working primarily your chest, anterior deltoids the front part of your shoulder, you’re working your triceps as well. Take a seat on the machine, swing your legs around under the feet pads. Lay back onto the bench keeping your back flush with the pad. You don’t want to be arching that back. Bring the weights over your chest making sure that you have an even grip from the center of the bar just outside shoulder-width. Maintain proper form keep it slow and in control at all times. This is not a machine, you are in control of the weights. Pick the weights up and over the chest, inhale on the way down exhale on the return.
Best Chest Exercises #15: Guillotine Press
This exercise looks dangerous but it’s not if you do properly. This will target your upper pecs. I will recommend that try this exercise with an empty bar and as you progress add weights according to yourself.
Best Chest Exercises #16: Barbell Incline Bench Press Medium-Grip
It is the same as the normal bench press. You just have to incline the bench according to your self. It will primarily target your upper pecs.
Best Chest Exercises #17: Front Raise And Pullover
Chest Exercises With Cable
Best Chest Exercises #18: Low Cable Crossover
What you want to do is lower the cables all the way down both sides. Grab the handles, Step forward and have a staggered stance. Keep a slight bend in your front leg knee and keep your back leg straight and go on your tiptoe. Now, pull the cables upwards and slowly come down.
Best Chest Exercises #19: Incline Cable Flye
Bring your bench over the place it directly in the center of the cable system. You’re going to be using the D handles. Bring the weights around, come to your bench, take a seat, feet firmly on the floor. Lay back on this machine, keep your back nice and flush with the back pad. Bringing the weight straight around to the middle of your chest.
Best Chest Exercises #20: Cable Crossover
Grip the handles, come to the center, stagger your feet, bend forward, keep your back nice and straight. Keep your palms facing out. You’re going to bring your hands straight around to the middle of your chest.
Best Chest Exercises #21: Incline Cable Chest Press
Best Chest Exercises #22: Cable Chest Press
Make sure that you place that cable exactly chest height. Grab those cables too and pull them in and look up or look down to find a towel make sure that you’re in the middle because if you don’t to be too far on the side because then you’re going to be uneven you’re pulling harder on one side than the other. Now your step forwards one leg and I want you to lift up your core tighten up your belly. Pull your belly button in keep your chest up and once your fire right from your chest. Don’t let your shoulders collapse and again hands are parallel to the floor driving through and come back.
Best Chest Exercises #23: Single-Arm Cable Crossover
Position yourself in a way that your PEC is constantly engaged throughout the motion. Keeping those abs nice and tight. Shoulder closed, don’t start turning with the fly.
Best Chest Exercises #24: Cable Iron Cross
Begin by moving the pulleys to the high position. Select the resistance to be used and take a handle in each hand. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a T. This will be your starting position. Keeping the elbows extended pull your arms straight to your sides. Return your arms back to the starting position after a pause at the peak contraction.
Best Chest Exercises #25: Flat Bench Cable Flyes
Bring your bench over to the middle of the cable system placing it directly in the center. This exercise is easier if you have a spotter to hand you these handles if you don’t just be nice and careful when you grab them and pull them around. Lay flat back on the bench keeping your feet firmly planted on the floor. Bring those weights straight around to the center slightly bending your elbows. Exhale on the way up, Inhale on the return.
Chest Exercises With Body Only
Best Chest Exercises #26: Push-ups
Push-ups are one of the most fundamental body-weight exercises and are very popular. The movement is simple, can be done everywhere. And it’s very effective because you are using a lot of muscles at the same time.
Best Chest Exercises #27: Incline Push-Up
Incline push-ups work your upper chest. Incline push-ups are very similar to regular push-ups. The difference is your hands are elevated and your feet are lower than your hands.
Best Chest Exercises #28: Single-Arm Push-Up
This was the first strength exercise that I learned in calisthenics.
Best Chest Exercises #29: Push-Ups With Feet Elevated
You will effectively be lifting more weight just because of the angle at which you place your body. When you perform the push up at this angle you’re essentially loading your shoulders more much like an incline bench press.
Best Chest Exercises #30: Clock Push-Up
Clock push-ups are a great chest exercise that is a variation on a traditional push up as you’ll be rotating around your feet doing pushups until you go full circle.