Chest men's fitness arena

CHEST WORKOUT: TOP EXERCISES FOR CHEST

Having a huge and broad chest improves your posture, gives you pushing strength, makes you look good and there are a lot of other benefits too for which everyone wants a stronger hence muscular chest. Thus designing an effective chest workout with dumbbell, bars, and stuff is so vital.

Here in this blog, I have mentioned all the chest building exercises that are considered to be the best to build the chest muscles. Now you do not have to do all of these exercises on a single chest workout day, that would be overtraining.

Overtraining kills the gains

Try different combinations of the exercises given below in your every chest workout.

Barbell bench press

bench press for the chest workout

The classic old-school bench press. It is the best mass building exercise you should incorporate in your workout for chest.

The bench press is a compound exercise hence it is appropriate to go heavy with this one. This exercise primarily targets on pectoralis major of the chest and anterior deltoids of shoulders. It secondarily targets on Triceps brachii of arms.

Variations can be used for this exercise to target concentratively on any specific part of the chest.

The incline bench press is a variation you should consider in your workout if you specifically intend to train the upper chest. Training the upper chest is the most effective way to achieve the men’s cleavage.

Just like the incline bench press, The decline bench press is another variation for the bench press. The decline bench press is the exercise to target the lower chest part to achieve the perfect outer chest shape.

Dumbbell bench press.

Incline dumbell presses

Photo by:
 Master Sgt. Scott ThompsonReleased

The dumbbell bench press is almost 90% similar to the conventional Barbell bench press but this provides an extra edge over the barbell bench press.

If you face balancing problems because of the difference in both arm strengths while bench pressing then you can do dumbbell bench press as the alternative. Doing dumbbell bench press will improve your strength co-ordination and hence balancing.

Dumbbell bench press also allows more eccentric movement than the barbell bench press this helps to stretch the chest muscles completely while performing the exercise.

Similar to the barbell bench press, the dumbbell bench press can also be done in variations like incline dumbbell bench press, decline dumbbell bench press, and flat dumbbell bench press.

Dumbbell flyes.

dumbbell flyes men's fitness arena

Unlike pressing exercises that focus on growing the thickness of the chest muscles, The dumbbell flyes aim at growing the wideness of the chest muscles.

This exercise helps effectively in limiting the involvement of the shoulder muscles and the tricep muscles while performing the exercise and hence targets more on the chest muscles.

The form and range of motion of this exercise make it difficult to lift heavy for this one and thus lightweight with high reps are ideal for this exercise.

Chest fly machine and the cable flyes are the best alternatives for this exercise.

Push-ups.

Push-ups men's fitness arena

Push-ups can totally take over bench press’s place when lack of gym or equipment is the case. Not only bench press but also its variations. In fact, the bench press is derived from push-ups.

The only downside of push-ups as compared to bench-press is the intensity. But no worries as while benching we amp up the weights for intensity, here for push-ups we can always add more repetitions.

More repetitions = Cut and vice versa is all bullshit.

Your muscles do not understand the weight or repetitions you are doing. The intensity of work being performed is what affects your muscles.

Landmine press.

Landmine press men's fitness arena

This exercise works wonders for the development of the upper chest. If the upper chest is your weak spot then this exercise should definitely be in your workout routine diary.

Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.

Dumbbell pullovers

dumbbell pullovers for workout of the upper chest

Another classic exercise for the upper chest muscles. These exercises had great importance during the ’60s ( The golden era of bodybuilding ).

Legendary bodybuilders like Arnold Schwarzenegger, Dorian Yates, Ronnie Coleman, and many others have appreciated these exercises are one of the best contributors for their chest development.

Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.

Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.

Unfortunately, Nowadays we rarely see anyone performing this bad-ass exercise.

Not just chest but this exercise also employs the back muscles to do the work.

Double bar dips.

Chest workout (Dips)

This exercise works both triceps and the chests like many other chest exercises but empathizes on the chest part can be maximized by implementing just a small variation.

Unlike the triceps dips while performing this exercise allow your elbows to flare out. Doing this will make your chest do more work as compared to your triceps.

This is a must-do chest exercise for lower chest ( To get that perfect chest shape). This is by far the best chest workout finisher so consider it doing at the end.

NOTE: Performing a chest workout consisting of these exercises 1-2 times a week is a better option. Replace one exercise every 2-3 weeks.

Remember: You can add any other push muscle workout along with this workout.

For eg:

Check out : How to grow arms size ?

About the author

Nachiket Kolte

Hi, I'm Nachiket Kolte a fitness blogger with an obsession for fitness. This website is dedicated to helping people learn about fitness and achieve their fitness goals easily.

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