A big, strong chest is something many men covet. So, I’m here to get you on the right track to achieving that. There are so many chest exercises and workouts to pick from, but what separates one from another? Well, I’m going to simplify it for you, and focus on just the 6 best exercises for building a stronger chest.
Whether your goal is to build strength or to get a big chest because it gives off that impressive V-shaped appearance, these exercises will surely help. It’s important to have a mix of exercises; barbell, dumbbell, bodyweight, etc… to work all parts of the muscle. All of these exercises and more are included in my push day routine, which can be found in this bulking workout plan. Now, let’s dive into the 6 best chest exercises!
1. Barbell Bench Press
Barbell Bench Press is a staple of every chest workout. It’s one of the big 3 exercises, and is a great indicator of overall upper body strength. Many athletes perform a 1 rep max to measure their strength. The Barbell Bench Press is a compound movement that targets not only your pecs, but also your triceps, deltoids, and back. It is one of my absolute favorite exercises.
It’s also important to have a spotter when you are increasing the weight. This way you can push your limits without having to worry about getting stuck or pinned underneath the bar. As with many bench exercises, you can always adjust the angle of the bench. Putting it an incline targets the upper pec, and putting it a decline targets the lower pec. If this is a new exercise to you, be sure to check out these helpful tips.
Recommendation
4 sets of 6-8 reps
2. Incline Dumbbell Press
Incline Dumbbell Press is an extremely similar exercise to Dumbbell Bench Press, but instead of using the barbell you use dumbbells, and the bench is adjusted to be at a slight incline. Even though it’s very similar to the Barbell Bench Press, it has different benefits and should be incorporated in your chest workout. It's definitely one of the best chest exercises for building muscle.
Incline Dumbbell Press activates the muscle fibers around the target muscles, in this case the pecs and triceps. Unlike the barbell, dumbbells don’t have a connecting or center point, so it requires stabilization, which helps the muscles grow. I prefer to put the bench at a slight incline to target the upper pecs, but this exercise can also be done with the bench flat or at a decline.
Recommendation
3-4 sets of 8-12 reps
3. Dumbbell Hex Press
The Dumbbell Hex Press is a great exercise for really working the inner pecs. By pressing the two dumbbells together, your pecs are fully engaged throughout the exercise. As you press the weight upward, you’ll feel a ‘squeeze’ in your pecs, which is how you’ll know it’s working. Like the above exercises, the bench can be adjusted to be at an incline or decline to work the upper or lower parts of the pec more.
An alternative to the Dumbbell Hex Press is the Svend Press. It’s very similar, but instead of using dumbbells, you use a plate. The plate is held vertically between both hands with your palms facing each other in a ‘clap’-like manner. It’s a bit more awkward than the Dumbbell Hex Press, but the Svend Press forces your pecs to squeeze even more to press the plate up from the center of your chest.
Recommendation
3 sets of 8 reps
4. Dips
Dips are another exercise that targets the chest, as well as the triceps. It’s one of the best bodyweight chest exercises, but you can add weight with either a belt or vest to add more resistance. Another reason Dips are one of the best chest exercises out there, is that you can do it anywhere there’s a set of parallel bars!
To perform this exercise, grab onto the bars and straighten your arms so your body is off the ground. Now, lower your body, bending at the elbow until your elbow is bent at a 90 degree angle. Then, press through the bars and extend your arms, bringing you back up to the starting position. Here’s a guide to help you do dips correctly.
Recommendation
3 sets of 8 reps
5. Dumbbell Pec Flys
Dumbbell Pec Flys are another popular exercise that allows you to stretch the muscle fibers and get a great pump in your pecs. This exercise can be done with dumbbells or cables. I prefer dumbbells because they force you to stabilize the weight which is really good for improving overall strength.
This can be a tricky exercise to perform at first since it’s kind of a weird movement. You start by laying down on a bench with a dumbbell in each hand raised above your head. Then lower your arms out to your sides in a controlled manner until they are about parallel to the ground, then revert back to the starting position. Make sure your arms are slightly bent when doing this motion; it will sort of look like you’re hugging a tree. It really is one of the best chest exercises to blow up your chest.
Recommendation
3 sets of 8 reps
6. Incline Bosu Push-Ups
This is an exercise I learned in college from an athletic trainer, and I absolutely love it. Nearing the end of your workout, it’s a great exercise to really light your chest, triceps, and shoulders on fire. This exercise in particular, is part of a push-up progression, which includes many variations of push-ups that get progressively more challenging. Another perk is you can do this exercise at home, and build muscle without a gym membership.
For this exercise, you just need a bosu ball and something you can elevate your feet on. Put the bosu ball on the ground with the hard side face up, and then elevate your feet on a bench or bench-like object. Now, perform push-ups; it should be similar to regular incline pushups. The bosu ball makes the push-ups more challenging since it forces you to stabilize the bosu ball to complete each rep. If you love push-ups as much as I do, give the perfect pushup workout a try!
Recommendation
3 sets of 15 reps
You now have some great exercises to build up your chest and get stronger. Remember to always prioritize form over weight. To really maximize the gains, be strict with your form and increase weight at a moderate, but challenging rate. Now, go get the chest of your dreams!
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