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How many times have you tried to push the next big weight while doing a chest workout at the gym? Maybe you tried because you want to show those comrade hulk guys that you are no less than them. Or your trainer has motivated you enough to push those weights no matter what. But, let’s face it – executing a chest workout is a mammoth task! Pumping up the chest rightly calls for adequate training not everyone gets to receive. Plus, you need variety to challenge your muscles and allow them to adapt to your burgeoning training plan. To help you get started, we have listed some of the best chest workouts that will not only help you build size but build muscle power as well. Have a look….

1. Dumbbell Bench Press

This upper body exercise targets the upper chest muscles along with triceps and biceps. Also, if you are trying to tone anterior deltoids and costal and sternal head muscles, this is one of the best chest workouts to opt for.  

How to Do

  1. Lie on a flat bench with your back straight and your face pointing up toward the ceiling.
  2. Hold the dumbbells in each hand at shoulder level.
  3. Press the dumbbells above the chest until the arms are straight.
  4. Now slowly bring the dumbbells down.
  5. Repeat for 15-20 reps. Do 3 sets.

2. Incline Dumbbell Bench Press

Another version of a regular Dumbbell Bench Press, this exercise focuses more on the upper pecs. One of the best chest muscle exercises to strengthen the upper portion of the pectoral muscles!

How to Do

  1. Set the bench to a 45° angle and lie on it holding the weights in both hands.
  2. Keeping core tight, bring the weights above the chest. The elbows should be slightly bent.
  3. Lower the weights to the chest level.
  4. Press the weights back up and keep doing this until you complete 12-15 reps.
  5. Do 2 sets more. 

3. Pushups

Pushups are one the fastest and best chest workouts for effective strength building. Besides developing upper body strength, they can also benefit the lower back if done rightly. There are over 80 variations of this exercise, all of which employ a different technique to execute them.  

How to Do

  1. To do a traditional pushup, get down on your all fours. Your hands should be a bit wider than the shoulders.
  2. Keep the legs and arms straight and core engaged.
  3. Now, lower your body and try to touch your chest to the ground.
  4. Push yourself up to the original pufshup position.
  5. Do 50-60 pushups in total and gradually increase the count to 100/day. 

4. Dumbbell Flye

Dumbbell Flye acts as a chest opener and works on the major areas of the pecs especially sternal fibres. They also take the edge off tightness in the upper body and lessen upper back pain. What’s more, the workout also stimulates the fibres across the spectrum. It shouldn’t be surprising if we say it is one of the best chest exercises for men who are just starting out.

How to Do

  1. Lie on an inclined bench with your head facing upward.
  2. Hold the dumbbells above the chest with arms straight and palms facing each other.
  3. Now lower the dumbbells out to the sides until they are aligned with your chest.
  4. Lift the dumbbells to the original position.  
  5. Do 3 sets of 15 reps each.

Tip: Do not arch your back such that it feels glued to the bench. Make sure to keep the elbows slightly bent.  

5. Cable Crossover

Cable crossover strengthens the sternal heads of the pectoralis major muscles while activating the core muscles.  Exercising with a cable cross machine is a great way of using the third most chest muscle fibres.

Cable Crossover 5

How to Do

  1. Stand between two cable stations and hold pulleys with D-handles in hands. The pulleys should be at the highest level.
  2. Keep the spine neutral, feet shoulder-width apart, and elbows slightly bent. Your wrists should face the floor.
  3. Pull the handles down around to the middle while squeezing the chest muscles.  Make sure not to touch the D-handles. Breathe out during contraction.
  4. Now raise your hands from the front of the chest to the original position while keeping that bent in the elbows intact.  Breathe in while doing so.
  5. Perform these chest-day exercises 15-20 times. Do a total of 3 sets.

6. Seated Chest Press

Seated Chest Press or Chest Press Machine targets the pectorals. This chest exercise also recruits the biceps, back muscles, and shoulder muscles. It makes for good chest workouts for those who are into sports. 

How to Do

  1. Sit on the machine with your feet shoulder-width apart. Load weights on the machine.
  2. Now grasp the handles of the machine such that your thumbs circle the handle.
  3. Keeping your neck still and the waist neutral, push the bars outward without locking out the elbow. Make sure to exhale at this time.
  4. Pause for a few seconds at full extension and then bring the bars back toward the chest while breathing in.
  5. Do 3 sets of 10-12 reps.

7. Half-Kneeling Chest Press

If you are looking for the best chest workouts that can also target your triceps and abs, resort to Half-Kneeling Chest Press.

How to Do

  1. Kneel on one leg in front of the cable machine. 
  2. Hold the cable in the hand with the bent knee. 
  3. Keeping your core tight, lift the cable out in front of the chest. 
  4. Return to the original position without turning the cable.

8. Prone Dumbbell Flye

Although this chest exercise opens the chest muscles, it mainly targets posterior deltoids of the rear shoulders and upper back muscles including the trapezius.  

How to Do

  1. Lie on an inclined bench with your face pointing down and holding dumbbells in both hands.
  2. Keep your back straight and legs extended outward. Your feet should be shoulder-width apart.
  3. Now spread your arms as you would do in a regular dumbbell flye.
  4. Bring the dumbbells back while keeping your back straight and glutes braced.

9. Chest Dip

Chest Dip is one exercise that goes a long way in giving you a bigger chest. It also targets the triceps so give it brownie points when it comes to the best chest workouts.

How to Do

  1. Take parallel bars and hold each bar with one hand.
  2. Lift yourself while keeping your arms locked. Your head should be in a neutral position, thighs perpendicular to the torso, and arms parallel with the torso.
  3. Now lower yourself down while keeping the head aligned with the spine. Breathe in while doing so.
  4. Lift yourself back and reach the original position while breathing out.

10. Machine Fly

Want to know the best chest exercises for men who are beginners? Take up Machine Fly and include it in your chest workouts at the gym.

Machine fly 10

How to Do

  1. Adjust the equipment according to your chest height.
  2. Place your feet comfortably on the ground and support your spine with the back pad.
  3. Choose the weight setting and then keeping a slight bend in your elbows, press the arms in front of the chest. 
  4. Wait for a second or two and then bring the arms back to the original position. 

11. Decline Press

Decline Press boosts the strength of the lower chest muscles. This exercise hits the entire chest and lets you lift heavier weights than the Flat Press. Make it a part of your good chest workouts and see a bigger chest in no time.

Decline press

How to Do

  1. Lie on your back while securing your feet on the ground. Your eyes will be under the barbell at this point.
  2. Grip the bar and press the barbell up as you exhale. Pause for a second.
  3. Now inhale and slowly bring the barbell until it touches the mid-chest. 
  4. Do 10-12 repetitions.
  5. Try to do 5 sets. 

Things to Remember While Doing Chest Workout 

Follow these tips to make the most of your chest workout session:

  • Stick to progressive resistance. Start with lower weights and rep count and then increase them every week.
  • Always warm-up for at least 5-10 minutes before exercising.
  • Improve the strength of your shoulder muscles and biceps to avoid injuries. 

Try these chest workouts at the gym and pump up your pecs like never before. Also, tell about these chest day exercises to your friends so that they can also reap their benefits. And don’t forget to scroll through Health Leafs for our best-kept fitness tips