The 7 Best Exercises For A Bigger, Stronger Chest, Chest Workouts, Chest Exercises

 The 7 Best Exercises For A Bigger, Stronger Chest

The chest muscles are the large muscles that cover the front part of your torso, and they’re responsible for moving your arms and shoulders back and forth. When you have strong, powerful chest muscles, you’ll be able to perform everyday tasks with ease, as well as do more impressive feats of strength. For example, if you have really strong chest muscles, you can safely lift a heavy backpack onto your shoulder or bench-press tons of weight at the gym without straining yourself. To build strong chest muscles, incorporate these 7 best chest exercises into your workout routine.

Exercise #1 – Chest press

As it sounds, chest presses are designed to strengthen and build your pecs. The press targets both of your upper pectorals (also known as pecs) muscles. Although you can do an incline bench press with dumbbells or a barbell, using a Smith machine is optimal because it’s easier on your shoulders. Start by lying on your back on a flat bench with a wide grip. Lower and raise your arms without locking out at your elbows until they’re fully extended but not super-eccentric—that is to say, almost completely lowered without going all the way down.

Exercise #2 – Incline dumbbell press

Place a pair of dumbbells on a rack or bench at about shoulder height. Lie on your back on a bench set to an incline angle (15 degrees is good), grab a dumbbell in each hand, and lift them over your chest with an overhand grip and straight arms. Lower the weights to your upper chest and repeat. Pause for one second at either end of each rep.

Exercise #3 – Flat bench flyes

The bench flye is a great exercise that really targets your chest and is great to train both upper and lower pecs at once. This exercise can be done on a flat or incline bench so you can target different areas of your chest depending on what angle you choose to work at. In order to start set yourself up in a standard bench press position except slightly arching your back off of the bench while holding on to some dumbbells with outstretched arms above your head. As you begin lower yourself down in an arcing motion towards either side of your body until your arms are parallel with the ground then slowly lift yourself back up again.

Exercise #4 – Cable crossovers (flyes)

Cable crossovers are another great chest exercise that works well in conjunction with bench presses. Just like barbells or dumbbells, cable machines let you focus on one weight and one weight only: your body. That’s why it’s so important to watch your form when performing cable exercises—there are no weights to blame if you end up injured. The biggest problem people run into when trying to perform flyes is slouching forward; even though you can feel it in your pecs, they’re not working properly if they’re coming from your shoulders instead of your chest. Brace yourself by engaging your core and chest during every rep for a perfect set of flyes every time.

Exercise #5 – Dips

If you want a bigger chest, dips are one of the best ways to get it. In fact, they’re so effective that an entire workout program has been built around them. It's called The Workout Program (TWP). It consists of 2-3 days per week of circuit training using bodyweight exercises like dips. Each set consists of 30 repetitions with a 45-second rest between sets and they are performed at maximum intensity. If your goal is muscle growth then you can easily see how much more effective doing 3 sets of 30 reps in a row on dips is compared to 3 sets spread out over time on an exercise like bench presses or any other type of isolated chest exercise.

Exercise #6 – Push ups

Push ups are a great chest exercise because they strengthen your chest while working more than one muscle group. To perform a push up correctly, you should place your hands on the ground slightly wider than shoulder-width apart and keep your back straight. Pushing up slowly with good form is important to avoid injury. Pushups can be done on a number of different surfaces including floors and handrails, so there are many ways to improve or change your workout based on where you’re exercising or what equipment you have available. Also, push ups can target all three muscles of your pectoralis major making it one of best exercises for building muscle in that area.

Exercise #7 – Weighted dips (dips with weight vest)

Weighted dips are an incredible chest builder and anyone who has been doing them for a while will tell you just how much they’ve benefited from them. You can either do these as a standalone exercise or even as a superset with your bench press. The way it works is that you hold onto two dumbbells which forces your body to put more weight on you and thus hit more of your pectoral muscles. These are actually great because they also target other areas such as delts and triceps too so you don’t have to worry about bulking up in those areas if that isn’t what you wanted. They also force you to use perfect form due to gravity pulling down on your body weight; meaning no cheating yourself out of potential gains!