Best Chest Exercises

The chest is an important muscle for both men and women.  For men, it is the second most focussed upon muscle after the biceps, as it gives a muscular appearance easily.  For women, they want to have a strong chest to keep their breasts perky.  It is therefore important to work the chest muscles well, and to build lean muscle fast – preference should be given to compound exercises over isolating ones.

Best Chest Exercises (Compound)

Best Chest Exercises 1: The bench press

The bench press is well known as a chest exercise.  There are many variations and progressions to this exercise, and it is one of the most effective exercises to build the chest muscles.

Initially lie on a flat bench, with the hands just beyond shoulder width apart, on a barbell.

Lower the barbell to the shoulders but do not quite touch them, to the count of two.  Hold the position for a count of one, then push the barbell back to the original position, with the arms straight but not locked out.

Click here to learn how to build a massive chest, and impressive lean physique – FAST

Best Chest Exercises 1: The bench press variations

The vary the bench press, you can try the following:

Use a wider grip (targets the chest more)
Use a narrower grip (targets the triceps and lower chest)
Incline the bench
Decline the bench
Use dumbbells (more synergist muscles come into play)

Best Chest Exercises 2: Dips

To target the chest, the bars should be further apart, otherwise this exercise will work mostly the triceps.  The elbows should also be wider apart to ensure that the chest is also targeted in this exercise.  You must also lean forward slightly to increase the contraction to the chest.

Best Chest Exercises 3: Push ups

The push up is a very flexible exercise, and has many variations.

Start in a push up position, and lower until your chest almost touches the floor, to the count of two.  Hold in that position for a count of one, then press back to the start position for a count of two.  Ensure that during the exercise your abs are tight, and your back is straight and not sagging toward the floor.

Best Chest Exercises 3: Push up variations

You may vary this exercise in the following ways:

Wider hand position (will exercise the chest mostly)
Narrow hand position, or triangle press-up (will target the tricep, and inner chest muscles)
T-push up – push up, followed by raising of one hand above your head, and holding for the count of one.  Alternate arms.  This will involve many different muscles to stabilize your body
Explosive push ups.  Push up to the start position very as quickly as you can

Best Chest Exercises 4: Cable Cross-over

This exercise is intense, as each arm must stabilize itself as well as pulling the weight.

The exercise starts with a dual cable crossover machine (you could do this with a single cable once alternating sides)  Start with the arm out in a cross, not locked out, holding onto a cable in each hand.  Keeping the arms in the same position, pull them across your body at the same time in front of you, slightly crossing your hands, to the count of two.  Hold for the count of one, and slowly release to the start position.

Ensure that you keep good posture, tight abs, back straight, and breathe as your execute this exercise.

Click here to build lean chest muscles that will make people turn and look – FAST!

Best Chest Exercises (Isolation)

Best Chest Exercises 5: Dumbbell fly

Lie on a bench holding the dumbbells above your chest, and your arms slightly bent, not locked out.  Lower your arms down out to your side, with your arms still in the same slightly bent position, until the weights are level with your shoulders to the count of two.  Hold this position for the count of one, then lift the weights back to above your chest to the count of two.

Ensure that whilst you do this exercise you keep your abs  tight, and do not over-arch your back – try to keep it in the same neutral position.

Best Chest Exercises53: Dumbbell fly variations

To vary this exercise you can:

Incline the bench (will target your upper chest)
Decline the bench (will target your lower chest)

Best Chest Exercises 6: Seated fly

This exercise is also known as the machine fly, or ‘pec dec’.

Since at the machine with your elbows at shoulder level.

Contract your chest and push your elbows together to the count of two.  Hold for the count of one, then release to the count of two.