When it comes to working out your upper body, many people often end up neglecting one body part – the chest. If you're someone who is having a hard time building a muscular chest no matter how hard you workout, then you need to take a good hard look at your workout routine.
Many athletes often rely on a few chest exercises, including bench press which is performed in incline, decline and flat positions. Besides bench press, you can do many other chest workouts to boost your chest growth. Different exercises will target your upper body from different angles, thus building a muscular chest.
However, building a bigger Hulk-like chest can be tricky but not impossible. All you need to do is follow the right kind of exercises and techniques to see the results. Not to mention, the chest is the most attractive part for men, and research shows most women and men idealize individuals with heavier chests.
So, if you want a broader chest with a V-shaped torso, we’ve got the top 10 exercises for you!
Importance of Chest Muscles
There's no doubt that having strong chest muscles is important for a variety of reasons. For one, they provide support for your spine and help to keep your posture in check. Additionally, they help to protect your internal organs and give you the power you need to perform everyday tasks like lifting heavy objects and reaching overhead.
But did you know that strong chest muscles can also help to improve your respiratory function? That's right - by helping to open up your airways and aiding in the movement of air in and out of your lungs, well-developed chest muscles can actually help you to breathe more effectively.
So whether you're looking to boost your athletic performance or simply want to improve your overall health, there's no denying the importance of having strong chest muscles.
Related Article: The Push and Stretch Chest Workout Plan to Generate Bigger Pecs – DMoose
Workouts to Follow for a Muscular Chest
Here are the top 10 chest building workouts that you must add to your training routine for best results.
1. Dumbbell Squeeze Press
The dumbbell squeeze press is a free-weight exercise and targets the triceps. It is one of the most effective workouts after bench press. You can perform it through dumbbells by DMoose. The dumbbell squeeze press works your muscles from various angles, resulting in a more toned and well-built chest.
How to Do It?
- Hold dumbbells in your hands and lay down on the bench.
- Now place the dumbbells together and lift them over your chest.
- Lower the dumbbells together.
- Push them back up and repeat the process as necessary.
2. Incline Barbell Bench Press
This exercise is very beneficial and targets the upper part of the chest muscles and the front of the shoulders. It effectively builds and tones the upper and middle chest. You can perform this workout using barbells, a smith machine, or by varying the grip.
How to Do It?
- Lie on an incline bench with your back flat against the pad and your feet planted firmly on the floor.
- Then, grasp the barbell with an overhand grip and press them above your chest.
- Lower the weight back down to your chest and repeat for reps.
3. Incline Dumbbell Bench Press
The incline dumbbell bench press is similar to the bench press. The only difference between the two is that it involves using dumbbells instead of barbells. This workout focuses on the upper chest, and dumbbells allow the weight to be equally distributed in both arms.
How to Do It?
- Sit on the edge of an incline bench with dumbbells in your hand with a neutral grip.
- Lay back, keeping the weights close to your chest. Once you are ready, press the weight upwards, stretching out your arms fully.
- Lower the dumbbells slowly, in a controlled fashion.
- Engage your chest muscles and push the weights back up to the starting position.
- Repeat as many times as you can.
Related Article: Superset Chest Workout – DMoose
Hex Dumbbells
The hexagonal dumbbell consists of two weighted heads connected by a central grip shaft. It's the future of weight training and it's waiting for you.
4. Close-Grip Barbell Bench Press
The close grip barbell bench press is different from the standard bench press. This workout's primary focus is on gaining strength and size in the triceps and chest muscles. Performing close grip bench press through barbells helps you shape your upper body in a significant way.
How to Do It?
- Lie on the bench with your feet flat on the floor.
- Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart.
- Engage your core and squeeze your shoulder blades together to get into position.
- Lower the bar in a slow, controlled way.
- Press up with power and slowly return to the starting position.
- Keep your elbows close to your sides: this is better for tricep engagement.
5. Chest Dips
Chest Dips is the bodyweight workout performed on a dip bar. It targets the lower chest and is one of the most efficient exercises for both chest and triceps. A correctly performed chest dip not only works your chest, but also involves most of the upper body pushing muscles. You can perform this exercise on parallel bars or dip station.
How to Do It?
- Position your hands in a neutral grip on the dip station.
- Unlock the elbows and lower the arms until they are parallel to the floor.
- Control the descent, then drive back to the initial position.
- Repeat for the desired number of reps.
6. Cable Fly
If you want to increase the muscle mass in your chest, you can perform this workout. It's the modified form of chest fly. It works the muscles of your triceps, shoulder, and chest and makes them strong. You can add this exercise to your upper body workout routine; to perform it, you will need the pulley machine.
How to Do It?
- Set the pulleys at shoulder height and add weight to the stack.
- Grasp both handles with a neutral grip and take a step forward.
- Press into handles, flex the pecs, and extend your elbows.
- With a slight bend to your elbows, move your arms to open them and take them to the side; this will help stretch the pecs.
- Return to starting position while flexing pecs and bringing both arms to your chest.
- Slowly lower your arms to the starting position. This makes one complete rep.
Open Barbell
The open barbell is composed of high-grade steel with a tensile strength of 150K psi and a load capacity of 1000 pounds. The black phosphate coating on the shaft and chrome on the sleeves protect it from wear and oxidation, making it a long-lasting product.
TRENDING ARTICLES
7. Decline Press-Up
Decline press-ups are easy to perform. You only need a bench to work out. The main focus of this workout is on your shoulders, arms and chest. You can perform decline press-ups with your feet on the bench and the torso facing downward. This workout strengthens your upper body, which includes upper pectoral muscles and shoulders.
How to Do It?
- Kneel with your back to the bench.
- Position your shoulders over the wrist and elbows at 45 degrees.
- Now place your feet atop the bench.
- Bend your elbows, and lower your chest to the floor. Keep your neck and back straight.
- Now push into the floor and return to the starting position by extending your elbows.
- Continue doing the reps as needed.
8. Decline Barbell Bench Press
If you want to increase the size of your upper torso and strengthen it, this workout is for you. Decline barbell bench press works on the lower pectoral muscles of the chest. As the name suggests, you can perform this exercise on a decline bench with the help of barbells.
How to Do It?
- Place your legs at the end of the bench and slowly lay down on the court.
- Use a medium-width grip, lift the bar from the rack and hold it straight over you with locked arms.
- Make sure your arms are perpendicular to the floor. It will be your starting position.
- Come down slowly until you feel the bar on your lower chest as you breathe in.
- Bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
- Repeat the same movements as necessary.
9. Staggered Press-Up
The staggered press-up is a variation of the traditional push-up. It targets the chest, triceps, and shoulder. You can perform this exercise by placing one hand forward and the other backward. This workout may sound easy, but it's pretty tricky to the rear arm and core.
How to Do It?
- With your hands under your shoulders, take a standard push-up position.
- Now stagger your hands by placing one hand forward and the other backward. It is known as the starting position.
- Begin the exercise by lowering your chest, then pause and push yourself back up. This makes one rep.
- Do the reps as necessary.
10. Clap Press-Up
Clap press-ups are an advanced form of press-ups. They primarily work the muscles in your shoulders, arms and back. To perform this workout, you have to pull yourself off the surface, clap in the air and land back slowly, so you don't hurt your wrists.
How to Do It?
- Assume a press-up position with your back straight, hands opened shoulder width apart.
- Lower your chest unless it touches the floor, then push up by clapping your hands.
- Now land your hands back to the ground, safely.
Reading List
Article Sources
- Crossley, K. L., Cornelissen, P. L., & Tovée, M. J. (2019). What is an attractive body? Using an interactive 3D program to create the ideal body for you and your partner. PloS One, 7(11), e50601. https://doi.org/10.1371/journal.pone.0050601
- Murlasits, Z., Reed, J., & Wells, K. (2012). Effect of resistance training frequency on physiological adaptations in older adults. Journal of Exercise Science & Fitness, 10(1), 28–32. https://doi.org/10.1016/j.jesf.2012.04.006
- Mayo Clinic Staff. (2019). Strength training: Get stronger, leaner, Healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
