Chest Workout

In order to pump up your pecs and build the best chest in the gym, you need targeted chest workouts that stimulate muscle growth in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you'll need more than just a handful of moves to build your chest (and entire upper body) from every angle.

Best Chest Exercises With Step-by-Step Instructions

1. Barbell Bench Press

2. Dumbbell Bench Press

How to do it:

  1. Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench.
  2. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45° to your sides.
  3. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

 

How to do it:

  1. Lie back on a flat bench with a dumbbell in each hand.
  2. Hold the weights at shoulder-level
  3. Then press the weights straight up.

3. Alternating Dumbbell Bench Press

4. Cable Crossover

How to do it:

  1. Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest.
  2. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.

 

How to do it:

  1. Grab the bar at (or slightly inside) shoulder width, with a supinated grip.
  2. While keeping your core tight, pull yourself up until your chin is over the bar.
  3. Try not to use momentum to get your chin over the bar. 

5. Incline Dumbbell Press

6. Dumbbell Flye

How to do it:

  1. Set an adjustable bench to a 30°-45° angle and lie back on it with a dumbbell in each hand at shoulder-level.
  2. Press the weights over your chest.

 

 

How to do it:

  1. Lie back on a flat bench with a dumbbell in each hand.
  2. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest.
  3. Flex your pecs and lift the weights back to the starting position.

7. Pushup

8. Wide-Grip Dips

How to do it:

  1. Get into a pushup position with hands under your shoulders.
  2. Your entire body should be straight and your core braced.
  3. Lower your body, keeping your elbows tucked near your torso and your head neutral, until your chest is almost touching the floor.
  4. Fire your chest and triceps and raise your body back to the pushup position.

 

How to do it:

  1. Keeping your arms straight, hold your body up on two parallel bars that are a couple inches wider than shoulder-width apart.
  2. Descend until your chest is roughly in line with your hands, then push back up to the starting position, locking out your elbows.
  3. Descend while keeping your torso slightly horizontal to the ground, which emphasizes the chest muscles over your triceps.

9. Smith Machine Incline Press

10. Chest Press Machine

 

 

How to do it:

  1. Set an adjustable bench to a 30°-45° incline, and roll it into the center of a Smith machine rack.
  2. Grasp the bar with an overhand, shoulder-width grip.
  3. Unrack the bar, lower it to the upper part of your chest, and press straight up.

How to do it:

  1. Load plates on both sides of a flat-press machine, and adjust the seat so that both of your feet are flat on the floor.
  2. Grasp the handles and press to a full lockout.