Sculpting the perfect chest is often one of the main goals of men who work out. This is no coincidence, as the pectoralis major is the most important and largest muscle by surface area. It consists of an upper, middle and lower part. There are dozens of exercises you can do in your chest workout. To make things easier, we’ve gathered below the TOP exercises for building chest muscle mass. The key to all of them is to perform them slowly, holding each position for 1–2 seconds. The exercise you choose and your body angle during the movement determine which part of your chest muscles will take most of the load.
1. Push-Ups
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This is the oldest and most recognizable chest exercise, which you can do anywhere and anytime. When performed correctly, it effectively works your chest, triceps and shoulders. Simply changing your hand position or body angle lets you target different parts of your chest. More advanced athletes can add extra weight when doing the exercise. We recommend doing 3 sets of 12–15 slow, controlled repetitions. Push-ups are suitable for the end of your workout, to maximally target the desired part of your chest.
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2. Flat Bench Press
The bench press is one of the most popular chest exercises. Over the years, it has become a measure of strength—or a byword for showy masculinity. It depends on who’s doing it. In any case, it’s one of the top upper-body exercises, helping you build mass and sculpt your chest muscles. It is performed using a barbell and adjustable weights. The technique is quite simple, making the bench press suitable for beginners and advanced athletes alike. We recommend always having a partner—a personal trainer or another person working out nearby—to spot you while you perform the exercise. For the best results, do the bench press at the start of your workout. Focus on challenging sets with a weight that doesn’t allow you to do more than 6–8 repetitions per set. Use a medium-wide grip when pressing from the bench. A narrower grip works your triceps more, while your chest benefits less from the exercise. The ideal grip is one where your forearms are parallel to each other at the bottom of the movement.
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3. Flat Dumbbell Bench Press
Another highly effective exercise for sculpting your chest is the dumbbell bench press. Balancing is slightly more challenging than when performing it with a barbell. With dumbbells, each side of your body works independently, activating more stabilizing muscles. The dumbbell bench press also allows you to train with heavy weights and is a good alternative if you have shoulder problems and can’t do the barbell bench press. Do this exercise at the start of your chest workout, using heavy weights and a low number of repetitions—between 6 and 10. We don’t recommend doing the flat dumbbell bench press in addition to the flat barbell bench press, as the two movements are similar. It’s best to choose one to include in your workout. As you perform the exercise, focus on your chest and try to feel it contracting. Push the weight with your chest, not your arms. Use your arms only to support the weight. Otherwise, you won’t work your chest muscles as you should.
4. Low-Incline Bench Press
The upper chest is the hardest part to develop, but it also gives your chest the most aesthetic, fuller appearance. That’s why this exercise is one of the most effective for sculpting ideal chest definition. Use the adjustable benches at the gym. It’s important not to set the incline too high, so you feel the load mainly in your chest, particularly the upper part. In addition to free weights, you can also perform the exercise on a Smith machine, which offers greater security during heavier sets. Do 3–4 sets of 8–10 repetitions with an appropriate weight. Use a slightly narrower grip than usual to maximally engage your chest muscle fibers.
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5. Dips
Another familiar exercise. However, it’s important to make sure you’re targeting your chest rather than your triceps as you perform it. For best results, do the exercise as follows: keep your legs behind your body, lean as far forward as possible, and flare your elbows out to the sides. If you’re at an intermediate or advanced level, you can do this exercise at the end of your workout to fully fatigue your chest muscles.
These are just some of the many chest exercises you can include in your training plan. Consult a professional trainer who can recommend the right exercises for you based on your fitness level. Remember to eat well and drink enough water to reach your desired results sooner.
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