There are dozens of exercises and workouts you could do on chest day, but you probably don’t want to spend your Monday—aka International Chest Day—doing them all. You just want to know the best exercises to build a muscular chest, so we’ve done the work to compare them for you.
Here are the 4 best chest exercises for muscle growth, plus three complete chest workouts to put those movements into action. Along with growth-focused nutrition and supplementation, this can be your action plan for a bigger chest!
Having well-defined pectorals, or “pecs” for short, is essential to a balanced body. A great chest definitely turns heads, but more importantly, it’s essential to making an athlete stronger for competitions and for helping perform many everyday tasks. When talking about your chest, it’s important to remember that the pecs consist of three separate sections:
Interestingly, the most commonly discussed body part when talking about someone’s strength is chest-related. How many times have you heard, “How much can you bench”?
A powerful and attractive physique requires a particular development of muscles and proportions. On top of a tapered waist, explosive lats, and broad shoulders, a chiselled lower chest is essential.
A big strong chest is impressive. A well-shaped and defined chest is key. This only comes about with specific training geared to shape your chest and bring your whole physique together like the great Roman statues.
The lower chest is typically thought of as the pectoralis major and pectoralis minor. These are the two fan-shaped muscles that overlap each other forming the chest. There is an easily forgotten partner to form a triple threat chest.
Strong Pecs For Stable Shoulders
While having strong, defined pecs may look good, the benefit goes deeper than appearance. Your pectoralis muscles work to move your arm. This muscle group is responsible for lateral, vertical, and rotational movements of the shoulder joint.
Needless to say, pecs are critical to shoulder strength and mobility. If you want to ensure that your shoulder maintains the necessary function to move your arm in every direction, you’ll need to keep those pecs strong. The body is intricately connected through all of these muscle groups.
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It takes time to create balance and shape, but with quality exercises, regular workouts, and rest, you’ll start to see results in no time. Below are four great exercises to help you chisel out your lower pecs.
1- Bodyweight Hanging Dips
● Hold yourself up between two bars that are slightly wider than hip-width apart, arms straight but not locked out, and feet off the floor.
● To lower yourself down, bend the elbows, stopping at a 90-degree angle in your elbows while keeping your core tight.
● Without swinging, press down through the hands and raise the body up to the starting position.
● Complete 2 to 3 sets of 12 to 15 reps using a 3-second slow-up and downtempo.
2- Decline Bench Dumbbell Chest Flyes
● Lay back on a decline bench with one dumbbell in each hand raised straight over your chest.
● With a flat back on the bench and a soft bend in both elbows, slowly lower the arms out to the sides. Only go as wide as you can without putting too much stress on your shoulders, do not let your elbows go lower than your chest. Focus on squeezing your pecs.
● Brace the core, keeping the back down on the bench without arching, while squeezing the pecs, and press the dumbbells back up over the chest to their starting position.
● Complete 2 to 3 sets of 15 to 20 reps with a medium to heavyweight.
3- Decline Dumbbell Bench Press With Rotation
● Lay back on a decline bench with dumbbells raised over your chest, hands rotated out and positioned to make a “V”.
● Lower the weights down towards your armpits slowly. As you lower, rotate the elbows inward towards each other to create an “A”, bringing each dumbbell just above the space between your pec and shoulder.
● Slowly press both arms back up towards the starting position and carefully rotate both arms outwardly until you return to the starting position.
● Complete 4 to 5 sets of 8 to 12 reps with medium to heavyweight.
4- Cable Chest Fly Pulser 100s
● Stand with one foot forward and one foot back while holding both cables in each hand. With a soft bend in both elbows, bring your arms together in front of the body, lightly touching your fingertips.
● When your fingers touch, squeeze your pecs together as hard as you can, then alternate opening and closing your arms in a pulsing motion, quickly focusing just on the chest.
● Squeeze for 20 reps.
● Slowly release the arms out wide, back to their starting position, and rest.
● Complete 5 sets of 20 reps at a medium weight.
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