If you’re looking to build muscle in your chest, you’ve come to the right place. I’ve compiled an extensive list of the top 10 chest workout exercises that will help you get lean and sculpted pecs like never before. My first recommendation for getting ripped pecs is to understand how different muscle groups interact with each other on your body and how they respond to certain exercises (learn more about this concept here). Therefore, it’s important to exercise both your chest and back muscles, as they work together synergistically in many movements. That said, let’s get started!
Best push up:
The push up is the best upper body exercise because it hits every muscle in your chest and also strengthens your core. There are many variations, but in order to avoid injury and give yourself a good foundation you should focus on these three versions:
-Standard Push Ups -Start by placing your hands about shoulder width apart and with feet on the ground. Lower yourself down until your chest just touches the ground, pause for one second, then push back up. If this is too difficult try doing them on your knees or raising one arm while keeping the other arm straight out in front of you at all times.
-Incline Push Ups -Place two benches parallel to each other that are approximately six inches high and position yourself so that they're under both of your shoulders.
Best dumbbell flyes:
When it comes to building a killer chest, there are two things you should never neglect: the dumbbell flyes and the bench press. Dumbbell flyes are one of the best chest workout exercises out there because they help work out your pecs and shoulder muscles. To perform this exercise, all you need is a pair of dumbbells and flat bench. From a standing position, place one foot on the edge of the bench. Start with weights in each hand so that they hang down next to your body at arm's length with palms facing up. Now bend at the elbow, bringing both weights up towards your shoulders while contracting your upper-arm muscles; then lower them back down while extending at the elbows until arms are fully extended once again.
Best decline bench press:
The decline bench press is a great exercise for hitting your chest and triceps muscles. To execute the exercise, lie on your back on a decline bench press machine with the headrest all the way up. Grasping the barbell (medium grip), unrack it by pressing outwards against the arm pads then lower it down in front of you so that it rests against your chest while keeping elbows tucked tightly by your sides. Tighten core and drive up through your heels as you push yourself off the pad raising straight arms over head and controlling weights back down to starting position. Keep constant tension in pectoral muscles and keep upper arms stationary during this movement.
Best Smith machine bench press:
Smith machine bench press is one of the best chest workout exercises for those who are looking to focus on strengthening their chest muscles. This exercise can also be done with or without weights, which means that it can be done no matter what fitness level you are currently at. Furthermore, this is a versatile exercise that allows for variations in weight, tempo and technique depending on what your goals may be. For example, if you want an aerobic challenge while working out the chest, then use a higher tempo and make sure not to lock out at the top of the movement.
Best incline bench press:
Bench pressing is the most popular chest exercise and one of the best workout exercises in general. A standard barbell bench press works your pectoral muscles as well as your triceps, front deltoids, and rotator cuff muscles. If you don't have access to a bench, you can do incline dumbbell presses on a workout bench or an incline bench - these work the same muscle groups but with less resistance. An incline bench press is also an excellent chest workout exercise because it allows you to put more emphasis on your upper pecs.
Best flat barbell bench press:
Adding flyes to your routine will be the boost you need in order to get those chest muscles fired up and screaming for more! Decline dumbbell flyes are one of the best chest workout exercises out there because of how intense it is. You will definitely want a heavy weight for this one. Start by sitting on an incline bench with your head and back against the support, feet on the ground, then reach down and grab two heavy weights from the floor that are about shoulder-width apart. Lift them up and hold them at arm's length above your chest as you bend your elbows so that your arms are parallel with each other. Slowly lower the weights as you rotate from side-to-side without tilting your head or arching your back while doing so.
Best decline dumbbell flyes:
Building big, broad, and strong pecs is a matter of dedication and commitment. Your goals are to increase size, symmetry, and strength; increasing the number of sets you do per week will help you achieve these goals. For example, a pyramid routine may be ideal for achieving your goals. In addition to following a strict workout regimen, adding supplements like creatine monohydrate may help you meet your goals by increasing your body's natural production of the protein-laden muscle building molecule known as ATP. Supplements will not be the deciding factor in how successful you are with this goal but they can be helpful in boosting results when combined with an intense diet and exercise program.
Best cable crossovers:
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Cable crossovers are a great way to isolate the chest muscles and build them up. Performing a proper cable crossover takes a little practice, but once you get the hang of it, this exercise will really pay off in increased muscle tone and definition. All you need is one piece of cable machine equipment—no weights needed! The key with cable crossovers is to bring your hands together behind your head while performing the movement; this brings more blood flow into the chest muscles during exercise.
1) Sit at the end of your weight bench with both feet on the floor. Your elbows should be bent and place palms against each other.
Best pec deck machine:
The best chest workout exercises should incorporate the different muscles of the chest and be able to be adapted for difficulty. The pec deck machine is an effective upper body exercise that can be used by almost everyone. As a result, this workout should be at the top of your list. The pec deck machine works in many different muscle groups within the chest and shoulder area, giving you a very complete workout. It also has an adjustable bench that allows you to vary your range of motion according to personal preference. This workout will give you a great muscle pump as well because it includes plenty of sets and reps. Furthermore, as with most machines, it requires no extra equipment outside of dumbbells or a barbell which are often already available in most gyms.
Best incline cable flyes:
Incline cable flyes are one of the most effective chest exercises and they require no equipment. Grab a barbell, put it in the corner of your weight rack or use two benches to create a small incline. Sit on the bench with your back against the incline, grasp the barbell with palms facing in towards you, and raise it over your chest. Bend at your elbows as you lower it towards your chest then raise it back up until your arms are fully extended again. This will engage all three parts of your pecs: inner, outer and middle heads.