What Are the Best Chest Workout Exercises for Building Strength?

Best Chest Workout Exercises : Chest exercise has several benefits beyond appearance. Your chest muscles perform a variety of anatomical roles and are necessary for moving your arms in multiple planes of motion. Not to add, injury prevention also benefits from having a powerful chest.

To have the strength to push objects away from your body or catch yourself as you fall forward, you must train your chest. Furthermore, maintaining shoulder stability is aided by having a strong chest.

These ten workouts are the greatest options for strengthening your chest. In general:

  • For a total of 12 repetitions, perform three sets of each exercise.
  • To ensure full recovery, take a 60-second break after every set.

Dumbbell Bench Press

Dumbbell Bench Press

The largest muscle in the chest, the pectoralis major, is the main target of the dumbbell bench press. It’s the ideal addition to your fitness regimen for a foundational chest exercise.

  • Place your feet firmly on the floor and lie flat on your back on a bench or the floor, holding the dumbbells with your palms facing away from you.
  • Starting from the top, extend your arms straight to start the exercise.
  • Lower your elbows gradually, just past 90 degrees.

At the peak of the exercise, exhale and press the weights away from you until they nearly touch.



Push-ups will develop your shoulders and triceps in addition to targeting your chest muscles. For both novice and expert athletes, it’s a well-rounded functional movement.

  • Assume a plank position, with your lower back flat and your hands slightly wider than shoulder width apart. (picture a straight line connecting your head, lower back, and feet).
  • Bend your elbows to lower yourself slowly into the push-up.
  • As you descend until your elbows are just past 90 degrees, maintain your tight core.
  • As you release your breath, push your body off the ground.

If you are unable to complete the workout on your feet, maintain your knees on the ground.

Chest Flys

Chest Flys
Chest Flys

The chest muscles are kept extremely taut throughout banded chest fly exercises, and you will feel the muscles contract and relax throughout the full range of motion.

  • Start with your torso in the center and one leg in front of the other while using bands.
  • With your palms facing each other, grab the bands or handles and bring them together in front of you.
  • Now, as if you were holding a large round beach ball, slowly bend your elbows to about a 45-degree angle and pull them away from you. As you do this, you should feel your chest muscles stretching.
  • Breathe out and turn the motion around, making it look like a bear hug, once you’ve gone back far enough to achieve a decent stretch.

Repetition of the exercise should be done by meeting your hands in the center.

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Decline Push Up

Decline Push Up

You must perform the push-up from a declining position if you truly desire a difficult variety. This will promote more muscle activation because your weight will be transferred to your shoulders and chest, which are in the front of your body.

  • Start in a plank posture with your hands slightly wider than shoulder width apart, and place your feet on a chair or bench.
  • Bend your elbows to gradually lower yourself into the pushup while maintaining your core engaged.
    Till your elbows are slightly past 90 degrees, lower yourself without arching your neck forward.
  • Breathe out and push your body away from the ground, being careful not to let your lower back arch into an extended position.

Make sure you are proficient in standard pushups before attempting this exercise, as it is considerably more difficult than that!

Shoulder Taps

Shoulder Taps

Shoulder taps are a multi-use workout that strengthens your triceps, core, and muscles in your chest. With a movement this complex, you really can’t go wrong.

  • With your hands in a plank stance and your arms little wider than shoulder width apart, take a position.
    Maintain a flat lower back and an active core.
  • Keep your hips from swaying as you firmly press both hands into the ground, raise one hand off the ground, and tap the shoulder across from you.
  • After switching sides, put your hand back in the initial plank position.
  • Until you have performed the same amount of reps on both sides, switch between them.

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

The incline dumbbell bench press is ideal for isolating the upper chest. It’s significantly more difficult than the flat dumbbell press, so choose your weights wisely.

  • Set the bench in an angled position (approximately 45°).
  • Lay flat on a bench and hold the dumbbells in your hands.
  • Begin the exercise from the top, with your arms straight and dumbbells touching.
  • Slowly lower your elbows to just past 90 degrees.
  • Exhale, then press the weights away from you.

Banded Chest Press

Banded Chest Press

Any existing chest workout is made much more difficult when performed with bands since the muscle is under continuous strain during the whole range of motion. As you push through the resistance, you’ll feel your chest tighten.

  • Encircle a sturdy object, such as a pole, with a resistance band that has handles.
  • Step back from the feet such that one leg is thrust forward, bending the knee to a 25-degree angle.
  • Grasp the handles and raise your arms like you would for a pushup as you thrust forward against the resistance.
  • Once you’ve applied pressure, slowly retract the action and allow the resistance to return your arms to their initial position, which is approximately 90 degrees of elbow flexion.

Continue for the specified number of sets and repetitions. Stepping backwards to lessen resistance or further forwards to enhance resistance will allow you to adjust the resistance as needed.

Read More: The Health Advantages of Jogging and Running in the Morning

Alternating Incline Dumbbell Press

For a little stability diversity, the dumbbell bench press with alternate incline is ideal. As the opposing arm presses, you must stabilize your shoulder joint to complete the maneuver.

  • Adjust the angle of a training bench to around 45 degrees.
  • With your hands holding the dumbbells and your palms facing away from you, lie down on the bench.
  • With your arms out straight and your dumbbells in contact (form a V shape with the weights), start the exercise from the top.
  • Bring your elbow down little past ninety degrees, one arm at a time.
  • Press the weight away from you with an exhale, making sure the dumbbells touch at the top.

Isometric Wall Press

This exercise is done isometrically, as the name implies, which means that you build tension in your muscles without really constricting them. The movement is motionless, but it works exceptionally well to activate the muscles in the chest.

  • With one leg thrusting forward and your knee bent around 45 degrees, face the wall and stagger your feet.
  • With your elbows bent at a 45-degree angle, extend your arms in front of you and place your hands on the wall.
  • Now, push the wall away from you by leaning forward and pressing your hands into it while projecting all of your weight forward.
  • After 30 seconds of holding the tension, finish 3 rounds.

Plate Press

Plate Press

This is a great one to save until the finish. Upon performing several sets, you will undoubtedly feel your muscles activating as the plate press targets the inner part of your pecs.

  • Pick up a weight plate while standing and hold it with your palms facing each other.
  • Start the exercise with the plates near your chest.
  • Squeeze the plates together and press them away from you with your elbows out to the side until your arms are completely extended.
  • Continue to squeeze the plates together to keep stress on them, then take a step back to where you were before.
  • A quick tip: while you press the plates forward, imagine squeezing your chest together.

Tips for Training Your Chest

Prior to engaging in any chest exercise, keep the following points in mind:

  • If you are just beginning out, never overload your chest muscles with weight since you don’t want to hurt yourself. Your risk of damage may increase if you load too much.
  • Having a spotter during back workouts for the chest can help you avoid injury.
  • Increase the weight only after your movement patterns are nearly flawless and you feel comfortable doing so.
  • Although practice makes perfect, it also makes something permanent. If you perform the exercise improperly, the pattern will become ingrained in your neural system and be challenging to unlearn. Have a personal trainer or other professional teach you through the movement to ensure you get it right the first time.

If you are working without a coach, record yourself completing the exercise and compare it to a video of someone else completing it correctly.

An Overview

These ten exercises will keep you occupied for a while and are among the numerous that you can do to work out your chest effectively with little to no equipment.

Start slowly, pay attention to your body, and focus on flawless form are the most crucial things to remember. Once you reach a comfortable level of resistance or weight, increase it; but, never at the expense of maintaining perfect form.

Seek guidance from a coach without hesitation. When learning how to perform these exercises flawlessly, they can significantly lower the learning curve.

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14 thoughts on “What Are the Best Chest Workout Exercises for Building Strength?”

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