If you’re looking to build a powerful, sculpted chest that pops, it takes focus and dedication to train this large muscle group. The chest is comprised of the pectoralis major and minor muscles, and really hitting these areas can transform your upper body.
We’ve put together the ultimate training guide on the most effective chest exercises that will have your shirts fitting tighter in no time. Read on to learn proper form, tips, and the benefits of each movement.
Barbell Bench Press
This tried-and-true strength builder targets the pecs, front delts, and triceps. Here’s how to do it:
- Lie back on a flat bench holding a barbell with an overhand, shoulder-width grip.
- Lower the bar slowly to your mid-chest, allowing your elbows to bend back about 45 degrees.
- Press the bar back up in a controlled motion, engaging your chest and arms.
- Inhale on the way down, exhale on the push up.
Proper form is key. Avoid bouncing the bar off your chest or lifting your shoulders/back off the bench. Go heavy and keep reps in the 6-10 range.
Incline Dumbbell Press
The incline bench press isolates the upper chest.
- Set an incline bench to 30-45 degrees. Grab a pair of dumbbells and lie back.
- Keeping elbows close to your sides, lower the weights until you feel a stretch in your chest.
- Press the dumbbells back up, squeezing your upper pecs at the top.
This exercise puts less stress on your shoulders while emphasizing the clavicular head of the chest. Use a spotter or stop the rep before compromising form.
Chest Flyes
Flyes are a must for fully developing the pectorals.
- Lie back on a flat bench with dumbbells. Start with arms extended out to sides and palms facing in.
- Keeping a slight bend in elbows, lower your arms outward and downward in an arc. Feel the stretch across your chest.
- Reverse the motion, bringing dumbbells back over your chest and squeezing pecs.
Breathe out as you raise the weights, and avoid going too low to prevent shoulder impingement. Cables are an option too.
Dips
Dips recruit the triceps, shoulders, and outer chest. They are very effective when done correctly.
- Hold onto parallel dip bars and lift yourself up with straight arms. Bend knees if needed.
- Slowly lower down until you feel a stretch in your chest and arms. Keep elbows close to your sides.
- Press back up to the start by pushing through your palms and straightening arms.
Lean forward slightly to target the chest. Add weight for a greater challenge. 3 sets of 10-12 reps is ideal.
Push-Ups
Everyone’s tried them, but push-ups remain one of the best bodyweight chest builders.
- Set up in a plank position with hands under your shoulders. Your body should form a straight line.
- Bend elbows and lower your body until your chest nearly touches the floor.
- Press back up through your chest, arms and shoulders to return to the start position. Keep your core engaged.
- For added difficulty, elevate your feet on a box or bench.
Shoot for 3 sets of 15-20 reps, or to muscle failure. Narrow your hand position to work inner pecs more.
Decline Bench Press
The decline bench targets the notoriously hard-to-hit lower chest muscles.
- Secure your legs on the decline bench and lie back with a barbell using an overhand grip.
- Lower the bar to your lower chest, allowing elbows to flare out to sides.
- Drive the bar back up using your pectorals and arms. Don’t bounce the weight.
The decline recruits more muscle fibers across the lower chest. Use a spotter and don’t overload the bar.
Train your chest 2-3 times per week, allowing for proper rest and recovery between sessions. Focus on controlled, full range of motion reps and increase weight progressively over time.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.