The Top Exercises For Building Chest Muscles

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Many newbie bodybuilders will want to develop a well-defined chest. Unfortunately, they won’t know exactly where to get started. What exercises are best for developing the pecs? The truth of the matter is that there is an abundance of exercises, which can be used for this purpose. Since there are so many, bodybuilders will need to select a few and stick with them.

It is truly impossible to perform them all during the same day, so you shouldn’t even try. Instead, you will want to refer to the list below. It’ll provide you with an exploration of the best chest muscle building exercises, but you must use your own judgment alone the way.

building chest muscles

Remember that the list is somewhat subjective. Along the way, you’ll want to experiment with the following exercise, as well as others. Then, you should configure your own workout regimen, so you can achieve the results that you desire on your own terms. Don’t be afraid to alternate between different exercises on a routine basis. This can be very helpful and ensure your muscles keep guessing.

Flat Bench Press With Dumbbells

bench press with dumbbells

Here is a picture of a Woman/lady doing a bench press with dumbbells. Works great for killing fats in arms, building muscles, etc

There is no doubt that bench presses can be very effective for developing and sculpting the chest muscles. However, you should give up the bar and pick up the dumbbells. Dumbbells will force both sides of your body to work independently of one another and this will result in more muscles being worked at the same time.

Unfortunately, it can be much more difficult to control the dumbbells, so you’ll need to be very careful. Nonetheless, you’ll want to put the dumbbells to the limits, by spreading your arms further apart and forcing your pecs to burn.

bench press with adjustable dumbbells

Be sure to select either dumbbell presses or barbell presses. Both exercises should not be performed in the same workout routine, since the workouts and the results are so similar.

Bench Press With Barbell

bench press with barbell

A lot of bodybuilders will prefer the barbell bench press, because it gives them the ability to lift the maximum amount of weight. Also, the barbell is much easier to control and won’t take nearly as long to master as the aforementioned exercise.

If you intend to add barbell bench presses to your chest day, you’ll definitely want to do so at the beginning of your workout. This will ensure you’re fresh when you get on the bench, so you’ll be able to lift additional weight.

Low Incline Bench Press With Barbell

If you have access to a bench, which can be inclined, you will be able to easily adjust the targeted muscle group of your bench press. By keeping the bench at a steep incline, you will be able to put the majority of the pressure on the delts. Decrease the steepness of the incline to target the pecs, while decreasing the tension on the delts.

Before adding an incline to your barbell bench press, it is recommended that you perform regular presses. This will get your prepared and ensure your muscles are fired up and ready to go. On occasion, it is time to start with an incline. Nonetheless, this exercise should be performed at the beginning of your workout.

Machine Decline Presses

machine decline presses

Some exercise machines can be very beneficial for helping you develop your pecs. Take the Hammer Strength for example. This machine allows you to move your arms separately, so it’ll do wonders for your chest. Machine decline presses are fairly versatile and you can always change up the workout to keep things interesting. Straight presses are fine, but you can always sit at an angle and force one arm across your body at a time.

The specific group of muscles targeted by the machine decline press will depend solely on your positioning and posture. Therefore, you should experiment, until you find the precise muscle group you’re after. Generally, it is best to stick this exercise near the end of your workout.

Machine Chest Press While Sitting

machine chest press while sitting

While many people will prefer lying on a flat bench, there are numerous benefits associated with the seated machine press. When sitting, you’ll be able to maintain more control over pace of your workout by slowing down your repetitions much easier.

This particular workout can really fire up your pecs and get them ripped before you know it. Again, it is recommended that you perform this particular exercise near the conclusion of your day. This exercise is perfect for building chest mass, since it forces the pecs to exert maximum force, while decreasing shoulder involvement. And, you won’t have to worry about having a spotter with the sitting machine chest press.

Inclined Bench Press With Dumbbells

Inclined Bench Press With Dumbbells

Dumbbell presses are undoubtedly a necessity for anyone, who wishes to sculpt their chest muscles. However, it is possible to enhance the effectiveness of this workout immensely by switching over to an inclined bench. An inclined bench will give you the option to adjust the intensity of the workout, target different muscle groups, and keep the workout fun.

Targeting the muscle from different angles will help you achieve more rapid results. Be very careful with the dumbbells. When you first get started, you may feel a little uncomfortable lifting the weights above your head. This is natural. With a little practice, you’ll get the hang of it.

inclined bench press with dumbbells exercises

Also, remember to use non-adjustable dumbbells, so you don’t have to worry about the weights breaking free and falling on you. If you do use adjustable dumbbells, make sure the nut is as tight as possible. Although it is possible to add this exercise anywhere in your routine, it is recommended that you hit it early on. Waiting too long will decrease the amount of weight you’ll be able to handle.


Dips can be great for building various muscle groups. With a little tweaking, you’ll be able to use the exercise to strategically target the pecs. Learn forward and position your feet behind you. When you dip, it is essential to allow your elbows to extend out. This technique is great for solo exercises, since you won’t have to worry about the presence of a spotter. The positioning of dips in your workout lineup depends on your strength. If you’re strong enough, you can perform it near the end of the day. If not, keep it near the beginning.

Nonetheless, dips are excellent and you’ll be able to use them to workout anytime you feel like. You won’t need a partner, so you’ll have additional freedom with dips.

Cable Fly on Incline Bench

Performing the cable fly on a flat bench can be a great way to get the pecs burning and throbbing. However, you can greatly increase the intensity of the workout by switching to an incline bench. The cables will ensure your muscles are under tension throughout the movement, so the results can be maximized. Be sure to leave this exercise for the very end and focus on more reps for each set.

It is also possible to perform this exercise with a partner. A few drop sets can provide couples with a great deal of fun.

Using The Pec-Deck Machine

pec-deck machine

A pec-deck machine is a popular piece of gym equipment that was designed to isolate the pectoralis major and minor. This machine helps you target these particular muscles without stressing other muscles. On top of this, you can use the machine without a spotter and easily increase the intensity of the workout. It also adds a bit of safety, since the weights you are lifting will not be located directly over top of you, and there is no fear of them falling on you. This is a very effective piece of workout equipment that can help you achieve fast results.

When using a pec-deck machine the first thing you want to do is adjust the seating that you are comfortable when seated. Also make sure that your forearms and the inside of your arms are aligned with the arm padding on the machine. Once you have selected the amount of weight that you want to use, and found a comfortable seating position you will be ready to begin this chest workout. You will push the levers forward until the almost touch each other, but do not let them touch. Once they two levers are close to each other just hold them there from 4 or 5 seconds and then return to the starting position.

Importance Of The Incline Dumbbell Pullover

If you really want to grow your chest muscles beyond their maximum potential, then you are to need to attack it at different angles. Incline dumbbell pullovers require you to work your chest on a whole different level than what you are used to. The workout stimulates different muscles fibers in a much different way.

To perform this exercise, you are going to need to set your bench at a 45-degree angle and grab a dumbbell. Grip the dumbbell with both hands and position it over your chest with your elbows slightly bent. Slowly lower the dumbbell behind your head until your upper arms are parallel with your chest. Now, pull the dumbbell back to the starting position. Be sure the take a deep breath, when you reach the parallel position.

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