10 Best Chest Exercises and Workout for Mass and Strength

A well-shaped chest is one of the most important qualities of a good physique. To achieve this requires training with a variety of Best Chest Exercises to develop the upper and the lower pectorals, the inside and the outside pectorals, the tie-ins to the deltoids, and to expand the entire rib cage to show off the pectoral muscles to their best advantage.

The chest muscle is also known as the pectoralis muscle, divided into the upper and the lower sections. Bench press exercises are multi-joint exercises, which primarily focus on the chest muscle but also trained the deltoid and the tricep.

The Best Chest Exercises are divided into barbell pressing exercises, dumbbell pressing exercises, machine, cable, fly-type exercises, push-up, dip, and pullover exercises.

10 Best Chest Exercise to build Massive Chest

Here are the 10 Best Chest Exercises that help to build a Massive Chest and well-shaped chest:

1. Bench Press

Bench Press one of the best chest muscle-building exercises. This exercise should be the center of all your chest workouts. Bench Press is the fundamental exercise for the upper body and should be a part of any best chest exercises regime. Thats why for overall chest development, the barbell press always remains on the top of the list.

Bench Press
Muscles Involved

Primary: Upper Pectoralis, Lower pectoralis.

Secondary: Anterior deltoid, Triceps.

Steps
  1. Lie flat on the bench keeping your feet on the floor for better balance.
  2. Lift the bar off the rack and hold it at arm’s length above you.
  3. Now lower the bar under controlled motion until it touches above the chest (around the nipple area).
  4. Now raise it until your arms are nearly locked out.
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Do not bounce the weights off the chest.
  • Avoid too much arching of the back.
  • For heavyweights, use a spotter.

2. Incline Bench Press

Incline Bench Press exercise focuses on the upper chest more and therefore helps build massive upper pecs. It is the best exercise to develop muscle mass in the upper and middle pectoral region.

Incline Bench Press
Muscles Involved

Primary: Upper pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. Lie on an incline bench, and set at about 30-45 degrees.
  2. Lift the weight off the rack and hold it above you at arm’s length.
  3. Lower the bar until it just touches above the nipple area.
  4. Raise your arms until they are nearly locked out.
Tips
  • Perform press in a controlled manner.
  • Set a bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.

3. Dumbbell Bench Press

Dumbbell Bench Press a great way to add muscle mass to the chest. Barbell Bench Press has a limitation that it does not involve the full range of motion, a limitation dumbbell bench press overcomes.  

The dumbbell bench press provide the extra range of motion at the top for complete chest development. Also, Dumbbells demand better coordination forcing the stabilizing muscles to assist as well.

Dumbbell Bench Press
Muscles Involved

Primary: Upper Pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. Lie flat on the bench keeping your feet on the floor for better balance with a dumbbell in each hand.
  2. Hold the Dumbbells straight overhead, palms facing forwards.
  3. Now, lower the weights to your outer chest stretching the chest to the maximum at the bottom.
  4. Now, raise it until your arms are nearly locked out, keep dumbbells very close to each other.
Tips
  • Keep a controlled motion, and avoid jerky movements.

4. Incline Dumbbell Press

Incline Dumbbell press exercise is an excellent way to develop the middle and the upper pectoral muscles. Just like Incline Bench Press, the Incline Dumbbell press works mostly on the upper pecs. But dumbbells allow full range of motion, and therefore in some ways, it is better than the bench press. It adds the extra range of motion at the top for a complete Chest development. Also, Dumbbells demand better coordination forcing the stabilizing muscles to assist as well. Must add this Best Chest Exercises in you upper pecs workout.

Incline Dumbbell Press
Muscles Involved

Primary: Upper pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. Grab a pair of dumbbells, and lie on an incline bench (30-45 degrees inclined).
  2. Hold the Dumbbells straight overhead, palms facing forwards.
  3. Now, lower the weights to your outer chest stretching the chest to a maximum at the bottom.
  4. Now, raise it until your arms are nearly locked out, keep dumbbells very close to each other.
Tips
  • Perform press in a controlled manner.
  • Set bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.

5. Decline Press

Decline Press Exercise is the best exercise to build a lower chest. It is an excellent exercise to build lower chest muscles.

Decline Press
Muscles Involved

Primary: Upper pectoralis, Lower pectoralis, sternal head.

Secondary: Triceps, anterior deltoid.

Steps

1. Lie on a decline bench and take a shoulder-width overhand grip on the bar.

2. Lower the weight slowly down to touch your lower chest.

3. Push the bar straight up until your elbows lock out.

Tips
  • Exhale while you exert.
  • Perform them before triceps in any workout.
  • Keep a controlled motion and avoid jerky movements
  • For heavyweights, use a spotter.

6. Decline Dumbbell Press

Decline dumbbell press is the best exercise to build a lower chest. It is an excellent exercise to build lower chest muscles. Decline dumbbell press is done on a decline bench with a pair of heavy dumbbells.

Decline Dumbbell Press
Muscles Involved

Primary: Upper pectoralis, lower pectoralis.

Secondary: Triceps, anterior deltoid.

Steps
  1. Grab a dumbbell in each hand, and lie on a decline bench.
  2. Hold the weights above you, at shoulder height.
  3. Now, extend the weights to the top overhead feeling a good chest muscle contraction.
  4. Lower the dumbbells to the starting position, and feel a good stretch in your pecs.
Tips
  • Exhale while you exert.
  • Perform them before triceps in any workout.

7. Parallel Bar Dip (Chest Dip)

Bar Dips is an excellent exercise to build the chest muscles and it also works on Triceps. This exercise is done on a pair of Parallel bars.

Parallel Bar Dips (Chest Dip)
Muscles Involved

Primary: Pectoralis major.

Secondary: Triceps, anterior deltoid.

Steps
  1. Hold onto the parallel bars and raise yourself at arm’s length.
  2. Using your arms, lower yourself as low as possible, feeling a good stretch in your chest muscles.
  3. Press back up and feel a good chest contraction, in addition to your triceps, which are obviously contracting hard now.
Tips
  • Go long range in this exercise.
  • Hold a dumbbell between your legs if you need additional resistance.
  • A little forward body bend will hit the chest muscles harder.

8. Machine Fly

Machine fly is a machine exercise that primarily targets the chest. You really need the machine fly equipment. There are many different machine fly variations that you can try out, which require different types of machine fly equipment.

Machine Fly
Muscles Involved

Primary: Upper Pectoralis, Lower Pectoralis.

Secondary: Anterior deltoid.

Steps
  1. Sit on the machine, taking care to place your back flat against the pad.
  2. Grab the vertical handles, elbows slightly bent.
  3. Squeeze the handles together until they touch in front of your chest.
  4. Let your hands move back to the start position, keeping your elbows up.
Tips
  • Your upper arms should be parallel to the floor.
  • Keep your eyes straight ahead while performing the exercise.

9. Dumbbell Pullover

Dumbbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Pullover work directly on the serratus anterior muscle to develop the back. This exercise is done lying across on a bench with a heavy dumbbell.

Dumbbell Pullovers
Muscles Involved

Primary: Lower Pectoralis.

Secondary: Lats, Shoulders Triceps.

Steps
  1. Lie across on a bench by your shoulders so that your head gets hanging.
  2. Grasp a dumbbell with both hands, and get it straight over your chest.
  3. Lower the dumbbell in an arc slowly, getting a good stretch in your rib cage.
  4. Lower the dumbbell as far as possible, and then raise it back to the starting position.
Tips
  • Exhale while you exert.
  • Maximum stretching ensures the greatest expansion on the rib cage.
  • Relax your hips, and let them fall as relaxed hips help in extra expansion.

10. Cable Crossover

Cable Crossover exercise helps to build huge Pectorals. It provides constant tension, helping build massive pecs. Standing Cable Crossovers exercise helps to develop and define Inner Pectoral Muscles. Cable provides constant resistance, and helps in developing central chest muscles, and provides the much-needed stress on inner pecs.

Cable Crossovers
Muscles Involved

Primary: Upper pectoralis, lower pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. In a standing position, grab and hold the handles of overhead pulleys on both sides.
  2. Bend slightly forwards and extend your arms, feeling a good stretch in your chest muscles.
  3. Now flex your arms with elbows slightly bent, and get a good chest contraction.
  4. Unlike chest flies, you can crossover the center to get the full Pec contraction.

Tip

  •  Exhale while you exert.

Bonus Exercise

Push-Ups

Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. Check how to do them correctly and blast your muscles at home or at Gym. It is used to be done to build muscle and strength in the chest, shoulders, and arms. Push-Ups can be a real challenge if done in various forms. Intensity is the key here to Build Muscle and Strength. This exercise is done on the floor, with or without Pushup handles.

Push Ups
Muscles Involved

Primary: Lower pectoralis, Upper pectoralis.

Secondary: Shoulders, triceps.

Steps
  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.
Stay Fit, Live a Happy and Healthy Life

Block Title

https://www.youtube.com/watch?v=QUsQ4k8HB74

3 thoughts on “10 Best Chest Exercises and Workout for Mass and Strength”

Leave a Comment