There are lots of exercises you can do to build your chest. In fact, Bodybuilding.com’s exercise database lists at least 84 exercises, but you probably don’t want to spend a Monday afternoon – or several Mondays – trying them all out. You just want to know the best exercises to build a muscular chest, no questions asked. We did the work for you, and we found the top 10.
It’s not a list of the hardest chest exercises. It focuses on the best mass manufacturers, with some instruction and explanation to complete each choice. You can exchange exercises from your current routine for these choices, build your own chest workout with a handful of them, or simply try one when your standard chest workout becomes stale.
Knowing the best movements is only part of building your best chest, however. You can group these movements into a complete program in the Muscle-Building Workout Plans on Bodybuilding.com All-Access.
Support your workout with a solid diet and some essential muscle-building supplements, such as whey protein powder, and you’ll crush yourself in no time through the performance trays.
Now, without further ado, here are our 10 best chest building exercises, ranked in no particular order.
1. Barbell Bench Press
You can generate as much power as possible with the dumbbells so that the standard dumbbell bench allows you to move as much weight as possible. It is also easier to control than pressing with heavy weights. This exercise is easy to learn. There are many bench-press programs that you can follow to increase your strength.
2.Low-Incline Barbell Bench Press
Many benches are fixed at a very steep angle, which requires a greater contribution from the front deltas than from the chest to move the weight If possible, opt for a less steep slope to hit the upper pectoral muscles without too much stress for the deltas. You can also easily make benches with a low inclination with an adjustable bench on the Smith machine.
If you are really looking to build this tray from an upper part of the chest, the EMG results suggested that by getting a little closer your grip can hammer the fibers of the upper part of the chest much more.
3.Seated Machine Chest Press
The free weight pressing movements on a flat bench is excellent, but the machine’s press has unique advantages. On the one hand, it is easier to slow down repetition, both in the concentric and eccentric phases. Battery-powered machines are also ideal for quickly making sets of falls.
EMG research shows that the machine bench press recruits much less the three deltoid heads (anterior, medial and posterior) than variations in free weight due to a reduced need for humeral stabilization, which allows you to really target your pectorals.
4.Flat Bench Dumbell Press
With dumbbells, each side of your body must work independently, which recruits more stabilizing muscles; dumbbells are more difficult to control than a dumbbell. The dumbbells also allow a greater range of movement than the bench dumbbells, both at the bottom and top of the movement. Flat-barrel presses allow you to lift a fairly heavyweight, and they are a good alternative if you have been stuck on the dumbbell bench for years.
First, make sure to dip with a focus on the pectoral muscles: Place your feet behind you, bend as far forward as possible and let your elbows flare when you dive. Thoracic dips are an excellent spotless alternative to the press to be declined.