A perfect V-shaped body with a broad chest that gradually tapers down to a slender waist is a dream-come-true for fitness enthusiasts. Apart from the bulge of biceps and triceps, a power-packed chest and pumped up shoulders feature high up in the to-do list of anyone who hits the gym.
Chest muscles, particularly the pectoralis major, pecs in short, require much attention and time as they are one of the largest muscle groups. Hence, they require performing the right exercises for chest, along with considerable time, dedication and discipline, to exhaust the muscles and get that coveted physique. There are an extensive range of exercises for chest, but not all are suitable for every individual. It is also not practical for you to try out all those options in different combinations to realise what suits your body type, body-building objectives, what your body reacts to positively, diet, lifestyle, etc. Therefore, it is recommended that you decide on your fitness regimen as per the instructions of a professional fitness trainer, who has the expertise and in-depth knowhow to guide you efficiently. Further, also make sure that you exercise under his/her supervision.
The below list on the types of exercises for chest focuses on some of the most effective yet basic physical training options for building your chest muscles. You can implement all of these into your fitness routine or pick a few of these or try them out one at a time, according to the advice of your trainer. While you put your all into these exercises for the chest, don’t skip following a diet that is best suited to your unique physique and needs. Again, take the help of a professional dietician or let your gym instructor assist you with this as well. Apart from your usual daily diet, you would also need a few supplements like whey protein shakes and powders for gaining muscle mass. Along with exercises, Health insurance is also a best way to keep yourself safe.
If you are wondering why exercises for chest are essential for you, we’ve put together a few benefits for you.
This not only beneficial for chest muscles, but is effective as a full body exercise – shoulders, back muscles, triceps, etc. However, you must take care to contract your muscles while performing these exercises for chest.
Besides being a great workout option for the upper body, it is effective in strengthening and building muscles of your upper as well as lower body. Dumbbell press exercise for chest, especially the overhead dumbbell press, is often highly recommended for building and strengthening muscles.
Overhead press exercise proves to be effective yet again as a great cardio exercise. It works wonders for your lungs and heart. Besides, it also burns those stubborn calories.
Exercises for chest not only strengthen the muscles of your chest, but strengthen and tone the muscles of your upper back. This is because these exercises are also effective for building biceps, triceps and deltoids.
Apart from building chest muscles, they serve as an effectual option for shoulder muscles as well. Exercises for chest inevitably involve the shoulders too, proving to be beneficial for them too.
This is especially true for chest fly exercises, performed while balancing the upper back on a stability ball. This not only challenges core muscles, but also works out the pecs and synergist muscles. However, you have to take care to keep your body parallel to the floor to prevent injuring yourself or exerting unnecessary pressure.
Exercises for chest engage and challenge the pectoralis muscles successfully enough to strengthen and tone them. The endurance for pain of large muscle groups like pectoral muscle is not as much as the smaller muscle groups. Hence, these exercises for chest induce pain and soreness, which ultimately tone the pectoralis muscles.
Exercises for chest results in building a bigger and wider chest that tapers into a narrow waist, offering you exactly what you are looking for through your fitness routine.
Exercises for chest, when performed regularly and in the right way, trains the deltoids and introduces a healthy balance of muscles. This, in turn, safeguards your shoulders from injuries.
The repetitive push and pull movements with dumbbells and presses enable better flow of blood, making exercises for chest more than strengthening and building chest muscles.
The following are some of the most effective exercises for chest:
Barbell bench press is one of the most recommended exercises for chest. Despite being comparatively easier to control and execute than bench presses with heavy dumbbells, it is one of the most effective in building chest muscles. This is because considerable power gets generated with barbell lifts. This exercise for chest should be included towards the start of your chest workout regimen for heavy sets in lower rep ranges. You may experiment with the width of your grip to increase the effectiveness of this exercise for chest.
The pin weight resistance machine is required for this exercise for chest. The exercise is the same as performing dumbbell chest flyes, with the only difference being that you have to sit upright for this exercise. There are various versions of performing the deck dumbbell chest flyes as there are two distinct varieties of the machine. One of the machines comprises of two pads, acting as an elbow rest, along with grips placed over the pads. This arrangement helps individuals to comfortably hold their arms in the 90-degrees position. The other variety of the machine consists of a vertical grip for the hands, so that they can be held straight, with a slight bent at the elbows, for a considerable period of time.
This exercise benefits both the inner and the outer chest areas, specifically the pectorals. It is also a great workout option for the arms and shoulders. Fitness experts usually emphasise on the dumbbell bench press to be the primary exercise for chest. You may follow it up with the pec deck, but the latter should not override the importance of the bench press. However, pec decks are essential for bodybuilders and professional weightlifters for exercising the inner areas of their chests and as a concluding exercise.
Start this exercise for chest by placing the pulleys of the cable crossover, the equipment designed for this workout, on a high level above the ground, preferably over your head. Decide on the resistance to be used and hold the pulleys with both your hands. Stand between the pulleys and let your arms meet in front of you. Bend your upper body slightly forward from the waist. Bend your elbows a bit to protect your bicep tendons from unnecessary stress, hold your arms straight at either, so that your chest feels a stretch. Then, breathe in, maintain an upright and stationary position for your hands and upper body, and make sure that the movement is restricted to your shoulders only. Draw your arms back to the original position while breathing out. Follow the same arc movement while you lower the weights. Repeat as many times as recommended by your fitness instructor.
Start the exercise for chest by lying on the floor or a bench with a dumbbell in each of your hands. If you are using a bench, you may either place your feet on it or on the floor as per the height of the bench and the length of tour legs and body. Position the dumbbells in a way so that they are placed on your shoulders. Hold your upper arms at 45 degrees to your body and the elbows in front of the shoulder line to prevent unnecessary stress on your shoulder joints. Your palms have to face forward. Tilt the chin downwards and towards your chest and ensure that you feel comfortable enough to start lifting the weight.
Push the weight away from you and upwards over your chest, maintaining a slight arc for the weights. If you want to straighten your arms, you can do it slowly to avoid a jerk reaction on your elbows, which might cause an injury. Maintain the same slow and smooth movement while lifting the weights and ensure that your shoulder blades or head do not rise over the bench. Contract your muscles while lowering the weights back to the original position. The recommended number is usually 10 repetitions each for 3 sets, with a break between each of the sets. You may start with light dumbbells and then gradually increase he weight for best results and also to avoid injuries through overexertion.
Lie down on the incline bench that is inclined at an angle of maximum 30 degrees, with a dumbbell in each of your hands. Ensure that the pinky fingers are next to each other. Push your arms over you with a slight bent at the elbows. Rotate the wrists in a way such that the palms face you. Lower your arms gradually while breathing in. Remember to keep your arms extended while doing this and also when you rotate your wrists with the palms facing each other. When you rest your arms on the floor or bench, the arms will be by your side and the palms should face the ceiling. While breathing out, bring the dumbbells back to the original position, by reversing the movement and rotating your hands such that your pinky fingers are beside one another again. Make sure that your body is in a stationary position and movements are restricted to your wrists and shoulder joints. Repeat as advised by your professional fitness trainer.
Hold your body at arm’s length over parallel bars with arms locked with each other. While you breathe out, bend gradually forward at about 30 degrees and slightly flare out your elbows, so that feel a stretch at your chest. Bring your body back to the original position from where you had started and then breathe out. Squeeze the chest for a second while you are at the top of the movement. Repeat as many times as your fitness trainer has advised. Professional weightlifters might prefer using a weight belt to add more weight.
Dips act as one of the most effective exercises for chest as it not only targets the chest more than several other exercise options meant for the chest, but it also ensures better activation of the chest muscle groups. This, in turn, proves to be beneficial for developing a wider chest.
Lie down on the floor with your face facing the floor and arms by your sides. Then, place your palms, facing downwards, directly below the shoulders. The weight of your legs should be exerted on your toes. Lift your body a few inches over the ground, supported by your hands and toes. Make sure that your body remains parallel to the ground. Lower your body gradually while maintaining an angle of 90 degree to the sides of your body. After you are back to the original position, tuck your elbows back to the sides of your body. Repeat this step as many number of times as advised by your fitness expert.
Here is a list of some popular types of push-ups:
The following are some of the most effective exercises for chest for men:
Barbell bench press is one of the most recommended exercises for chest. Despite being comparatively easier to control and execute than bench presses with heavy dumbbells, it is one of the most effective in building chest muscles. This is because considerable power gets generated with barbell lifts. This exercise for chest should be included towards the start of your chest workout regimen for heavy sets in lower rep ranges. You may experiment with the width of your grip to increase the effectiveness of this exercise for chest.
Start this exercise for chest by placing the pulleys of the cable crossover, the equipment designed for this workout, on a high level above the ground, preferably over your head. Decide on the resistance to be used and hold the pulleys with both your hands. Stand between the pulleys and let your arms meet in front of you. Bend your upper body slightly forward from the waist. Bend your elbows a bit to protect your bicep tendons from unnecessary stress, hold your arms straight at either, so that your chest feels a stretch. Then, breathe in, maintain an upright and stationary position for your hands and upper body, and make sure that the movement is restricted to your shoulders only. Draw your arms back to the original position while breathing out. Follow the same arc movement while you lower the weights. Repeat as many times as recommended by your fitness instructor.
Start the exercise for chest by lying on the floor or a bench with a dumbbell in each of your hands. If you are using a bench, you may either place your feet on it or on the floor as per the height of the bench and the length of tour legs and body. Position the dumbbells in a way so that they are placed on your shoulders. Hold your upper arms at 45 degrees to your body and the elbows in front of the shoulder line to prevent unnecessary stress on your shoulder joints. Your palms have to face forward. Tilt the chin downwards and towards your chest and ensure that you feel comfortable enough to start lifting the weight.
Push the weight away from you and upwards over your chest, maintaining a slight arc for the weights. If you want to straighten your arms, you can do it slowly to avoid a jerk reaction on your elbows, which might cause an injury. Maintain the same slow and smooth movement while lifting the weights and ensure that your shoulder blades or head do not rise over the bench. Contract your muscles while lowering the weights back to the original position. The recommended number is usually 10 repetitions each for 3 sets, with a break between each of the sets. You may start with light dumbbells and then gradually increase the weight for best results and also to avoid injuries through overexertion.
Lie down on the incline bench that is inclined at an angle of maximum 30 degrees, with a dumbbell in each of your hands. Ensure that the pinky fingers are next to each other. Push your arms over you with a slight bent at the elbows. Rotate the wrists in a way such that the palms face you. Lower your arms gradually while breathing in. Remember to keep your arms extended while doing this and also when you rotate your wrists with the palms facing each other. When you rest your arms on the floor or bench, the arms will be by your side and the palms should face the ceiling. While breathing out, bring the dumbbells back to the original position, by reversing the movement and rotating your hands such that your pinky fingers are beside one another again. Make sure that your body is in a stationary position and movements are restricted to your wrists and shoulder joints. Repeat as advised by your professional fitness trainer.
The following are some effective exercises for chest that men can do at home:
Start this exercise for chest in a press-up position and bend to one side while twisting yourself, so that you exert your body weight on one shoulder. Press up, that is, return to the upright position. Repeat the same step on the other side.
Raise one leg, hold your glutes tight, and perform a press-up. Repeat the same with the other leg, and keep repeating the step as per your trainer’s instructions.
Start from the press-up or upright position with one hand in front of your shoulder and one at the back. Bend down to the floor and return to the original press-up position. While you are returning, quickly change your hand and repeat the same step with this hand to complete the second rep. Repeat these reps as per the instructions of your fitness trainer.
Begin with the press-up position, bend to the floor and return to the original position quickly. Hit your chest quickly before returning your hands on the floor, the position in which you had started.
Hold your hands together under your chest so that your thumbs and index fingers form a triangle. Bend to the floor to make your chest touch your hands. Press-up to the original position.
The following are some suitable exercises for chest for women:
Barbell bench press is one of the most recommended exercises for chest. Despite being comparatively easier to control and execute than bench presses with heavy dumbbells, it is one of the most effective in building chest muscles. This is because considerable power gets generated with barbell lifts. This exercise for chest should be included towards the start of your chest workout regimen for heavy sets in lower rep ranges. You may experiment with the width of your grip to increase the effectiveness of this exercise for chest.
The pin weight resistance machine is required for this exercise for chest. The exercise is the same as performing dumbbell chest flyes, with the only difference being that you have to sit upright for this exercise. There are various versions of performing the deck dumbbell chest flyes as there are two distinct varieties of the machine. One of the machines comprises of two pads, acting as an elbow rest, along with grips placed over the pads. This arrangement helps individuals to comfortably hold their arms in the 90-degrees position. The other variety of the machine consists of a vertical grip for the hands, so that they can be held straight, with a slight bent at the elbows, for a considerable period of time.
This exercise benefits both the inner and the outer chest areas, specifically the pectorals. It is also a great workout option for the arms and shoulders. Fitness experts usually emphasise on the dumbbell bench press to be the primary exercise for chest. You may follow it up with the pec deck, but the latter should not override the importance of the bench press. However, pec decks are essential for bodybuilders and professional weightlifters for exercising the inner areas of their chests and as a concluding exercise.
Start the exercise for chest by lying on the floor or a bench with a dumbbell in each of your hands. If you are using a bench, you may either place your feet on it or on the floor as per the height of the bench and the length of your legs and body. Position the dumbbells in a way so that they are placed on your shoulders. Hold your upper arms at 45 degrees to your body and the elbows in front of the shoulder line to prevent unnecessary stress on your shoulder joints. Your palms have to face forward. Tilt the chin downwards and towards your chest and ensure that you feel comfortable enough to start lifting the weight.
Push the weight away from you and upwards over your chest, maintaining a slight arc for the weights. If you want to straighten your arms, you can do it slowly to avoid a jerk reaction on your elbows, which might cause an injury. Maintain the same slow and smooth movement while lifting the weights and ensure that your shoulder blades or head do not rise over the bench. Contract your muscles while lowering the weights back to the original position. The recommended number is usually 10 repetitions each for 3 sets, with a break between each of the sets. You may start with light dumbbells and then gradually increase the weight for best results and also to avoid injuries through overexertion.
Lie down on the incline bench that is inclined at an angle of maximum 30 degrees, with a dumbbell in each of your hands. Ensure that the pinky fingers are next to each other. Push your arms over you with a slight bent at the elbows. Rotate the wrists in a way such that the palms face you. Lower your arms gradually while breathing in. Remember to keep your arms extended while doing this and also when you rotate your wrists with the palms facing each other. When you rest your arms on the floor or bench, the arms will be by your side and the palms should face the ceiling. While breathing out, bring the dumbbells back to the original position, by reversing the movement and rotating your hands such that your pinky fingers are beside one another again. Make sure that your body is in a stationary position and movements are restricted to your wrists and shoulder joints. Repeat as advised by your professional fitness trainer.
Hold your body at arm’s length over parallel bars with arms locked with each other. While you breathe out, bend gradually forward at about 30 degrees and slightly flare out your elbows, so that feel a stretch at your chest. Bring your body back to the original position from where you had started and then breathe out. Squeeze the chest for a second while you are at the top of the movement. Repeat as many times as your fitness trainer has advised. Professional weightlifters might prefer using a weight belt to add more weight.
Dips act as one of the most effective exercises for chest as it not only targets the chest more than several other exercise options meant for the chest, but it also ensures better activation of the chest muscle groups. This, in turn, proves to be beneficial for developing a wider chest.
Lie down on the floor with your face facing the floor and arms by your sides. Then, place your palms, facing downwards, directly below the shoulders. The weight of your legs should be exerted on your toes. Lift your body a few inches over the ground, supported by your hands and toes. Make sure that your body remains parallel to the ground. Lower your body gradually while maintaining an angle of 90 degree to the sides of your body. After you are back to the original position, tuck your elbows back to the sides of your body. Repeat this step as many number of times as advised by your fitness expert.
Here is a list of some of popular types of push-ups:
The following are some of the most popular exercises for chest for women that can be easily performed at home:
Lie down on the floor with your face facing the floor and arms by your sides. Then, place your palms, facing downwards, directly below the shoulders. The weight of your legs should be exerted on your toes. Lift your body a few inches over the ground, supported by your hands and toes. Make sure that your body remains parallel to the ground. Lower your body gradually while maintaining an angle of 90 degree to the sides of your body. After you are back to the original position, tuck your elbows back to the sides of your body. Repeat this step as many number of times as advised by your fitness expert.
Here is a list of some of the popular types of push-ups:
Lie down on your back with your feet flat on the ground and push up the dumbbells above your chest, slightly bending your elbows. Lower the dumbbells out onto the sides gradually, so you feel a stretch in your chest.
Lie down on your back with your feet flat on the ground and hold the dumbbells in front of you, with your palms facing each other and the weights touching together. Push your arms upwards with your elbows slightly bent. Lower the dumbbells back to the original position in which you had started.
Lie down on your back with your feet flat on the ground and then place the dumbbells in front of you, with the palms facing one another and dumbbells touching together. Push your arms upwards with the slight bent at the elbows. Lower the dumbbells gradually into the fly position, so that you feel at a stretch at your chest.
Lie down on your back with your feet flat on the ground and push the dumbbells upwards to ensure that your arms are directly over your shoulders and your palms face the ceiling. Lower the dumbbells, bending your elbows at a 45-degree angle in respect to your body.
Here is a list of the 5 most popular and effective exercises for chest to be performed at the gym:
Barbell bench press is one of the most recommended exercises for chest. Despite being comparatively easier to control and execute than bench presses with heavy dumbbells, it is one of the most effective in building chest muscles. This is because considerable power gets generated with barbell lifts. This exercise for chest should be included towards the start of your chest workout regimen for heavy sets in lower rep ranges. You may experiment with the width of your grip to increase the effectiveness of this exercise for chest.
The pin weight resistance machine is required for this exercise for chest. The exercise is the same as performing dumbbell chest flyes, with the only difference being that you have to sit upright for this exercise. There are various versions of performing the deck dumbbell chest flyes as there are two distinct varieties of the machine. One of the machines comprises of two pads, acting as an elbow rest, along with grips placed over the pads. This arrangement helps individuals to comfortably hold their arms in the 90-degrees position. The other variety of the machine consists of a vertical grip for the hands, so that they can be held straight, with a slight bent at the elbows, for a considerable period of time.
This exercise benefits both the inner and the outer chest areas, specifically the pectorals. It is also a great workout option for the arms and shoulders. Fitness experts usually emphasise on the dumbbell bench press to be the primary exercise for chest. You may follow it up with the pec deck, but the latter should not override the importance of the bench press. However, pec decks are essential for bodybuilders and professional weightlifters for exercising the inner areas of their chests and as a concluding exercise.
Start this exercise for chest by placing the pulleys of the cable crossover, the equipment designed for this workout, on a high level above the ground, preferably over your head. Decide on the resistance to be used and hold the pulleys with both your hands. Stand between the pulleys and let your arms meet in front of you. Bend your upper body slightly forward from the waist. Bend your elbows a bit to protect your bicep tendons from unnecessary stress, hold your arms straight at either, so that your chest feels a stretch. Then, breathe in, maintain an upright and stationary position for your hands and upper body, and make sure that the movement is restricted to your shoulders only. Draw your arms back to the original position while breathing out. Follow the same arc movement while you lower the weights. Repeat as many times as recommended by your fitness instructor.
Start the exercise for chest by lying on the floor or a bench with a dumbbell in each of your hands. If you are using a bench, you may either place your feet on it or on the floor as per the height of the bench and the length of tour legs and body. Position the dumbbells in a way so that they are placed on your shoulders. Hold your upper arms at 45 degrees to your body and the elbows in front of the shoulder line to prevent unnecessary stress on your shoulder joints. Your palms have to face forward. Tilt the chin downwards and towards your chest and ensure that you feel comfortable enough to start lifting the weight.
Push the weight away from you and upwards over your chest, maintaining a slight arc for the weights. If you want to straighten your arms, you can do it slowly to avoid a jerk reaction on your elbows, which might cause an injury. Maintain the same slow and smooth movement while lifting the weights and ensure that your shoulder blades or head do not rise over the bench. Contract your muscles while lowering the weights back to the original position. The recommended number is usually 10 repetitions each for 3 sets, with a break between each of the sets. You may start with light dumbbells and then gradually increase he weight for best results and also to avoid injuries through overexertion.
Lie down on the incline bench that is inclined at an angle of maximum 30 degrees, with a dumbbell in each of your hands. Ensure that the pinky fingers are next to each other. Push your arms over you with a slight bent at the elbows. Rotate the wrists in a way such that the palms face you. Lower your arms gradually while breathing in. Remember to keep your arms extended while doing this and also when you rotate your wrists with the palms facing each other. When you rest your arms on the floor or bench, the arms will be by your side and the palms should face the ceiling. While breathing out, bring the dumbbells back to the original position, by reversing the movement and rotating your hands such that your pinky fingers are beside one another again. Make sure that your body is in a stationary position and movements are restricted to your wrists and shoulder joints. Repeat as advised by your professional fitness trainer.
Get your list of exercises for chest in place with expert guidance from your fitness professional. Don’t ignore your diet while you go put your best foot forward for your fitness routine!
Disclaimer: The tips & exercises suggested are the personal opinion of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.