10 Best Exercises to Build Chest Muscles

There are many effective exercises for the pectoral muscles. There is no need to master and include absolutely everything in the training complex. In our article, we will consider only the best exercises for the pectoral muscles , the correct execution of which allows you to achieve excellent results.

How to pump up your pectoral muscles?

Exercises for the pectoral muscles are effective only if done correctly. Many active trainees do not achieve impressive results due to failure to observe the fundamental points:

1. Full focus on working out the muscles. The perfect and correct technique allows you to literally establish a neuromuscular connection and load the working areas of the chest one hundred percent.
2. An “explosive” approach to strength training. Fast and intense approaches allow you to build muscle faster. Once you have mastered the technique, you can work out without counting repetitions, but by time, for example, turn on a timer for 2-3 minutes and try to do as many repetitions as possible during this time.
3. Maximum effort and high intensity. To grow the pectoral muscles, you need to work with maximum weights. To determine the optimal load, lift the weights 10 times.
4. Constant progress. The key to muscle fiber growth is microcracks, which add volume when healing. If the load becomes habitual, progress stops. To prevent this from happening, it is recommended to increase the load once every 1-2 weeks, conducting the “test” described above.
5. Mandatory rest. There must be a day off between workouts. It is during these “days” that microcracks have time to heal. If you train daily, they will not “heal”. The result will be overtraining and a complete lack of progress.
6. Multilateral load. The pectoral muscle has a lower and upper head, which should be worked out symmetrically. The complex below presents exercises that cover absolutely all parts of the chest.

Pumping up your pectoral muscles requires regularity. If you do it from time to time, it will not bring any results.

How and how much to pump up the pectoral muscles

Strength training should be performed 2 to 3 times a week. Exercises for the pectoral muscles can be performed on a separate day, 2-3 exercises (splits) or as part of other complexes, but no more than 1-2 exercises.

To avoid getting used to monotonous loads, movements are alternated. You can’t do the same exercise every workout. If the last repetition is easy, then you need to increase the load.

Each of the chest exercises is performed in 3-5 sets with 8-12 repetitions in each. Therefore, the weights should allow you to perform the last repetition with difficulty.

What exercises for the pectoral muscles should I do?

The exercises are performed with weights – barbells, kettlebells, dumbbells. They are much more effective than movements with your own weight. Using sports equipment allows you not only to develop your pectoral muscles, but also to improve coordination, flexibility, and strength indicators.

Bench Press

 

The exercise involves the back, anterior deltoids, gluteal muscles, and extensors.

Execution:

• Lie down on a straight horizontal surface. Keep your feet pressed firmly to the floor. Bring your shoulder blades together. Don’t lift your entire upper body, including your buttocks, off the bench.
• A narrow grip is used to work the small pectoral muscles, while a wide grip is used to work the large pectoral muscles.
• The barbell is held with straight, outstretched arms, and then the weight is lowered to the chest.
• Return the projectile to its original position while exhaling.

Your forearms should remain perpendicular to the floor at all times.

 

Incline Barbell Press

In addition to the central area of ​​the chest, it also works the upper and lower muscles of the target group.

Execution:

• They are placed on a bench/bench that has been pre-installed at an angle of 40 degrees.
• Using a wide or narrow grip, take the barbell and lower it to your chest while inhaling, and return it to the starting position while exhaling.

The grip is similar to the first exercise, depending on which muscles you want to work. It is best to alternate the grip on different days.

Dumbbell bench press

Holding the weights separately in each hand allows you to target smaller muscles.

Execution:

• Lie down on a horizontal or inclined bench.
• Press your hands with dumbbells to your chest, moving your elbows to the sides.
• They raise the weights up and straighten their arms.

In the top position, the dumbbells need to be brought together. At first, you should not try to take heavy weights.

Lying Dumbbell Flyes

This exercise allows you to stretch, increase volume and shape your breasts.

Execution:

• Lie on your back. Feet pressed to the floor. The main emphasis is on the heels. The toes are on the floor all the time, without coming off. Raise the weights up.
• As you inhale, spread your arms with the weights to the sides and bend them slightly at the elbows.
• As you exhale, return to the original position.

The movement is quite difficult to master and perform. It is highly recommended to select weights with caution.

Dumbbell Pullover

There are many variations of the pullover, but the most effective is the one performed on an incline bench.

Execution:

• Lie down on a bench. Hold a dumbbell with a clasp grip on your chest.
• The dumbbell is placed behind the head.
• Return to the starting position.

No sudden movements are allowed. The back and buttocks should remain pressed. Helping yourself by bending the back is not allowed.

Crossover lower block hand reduction

The best exercise that is ideal for finishing off your chest workout.

Execution:

• The back of the crossover is set at an angle of 40 degrees.
• Take hold of the handle of the lower block and position yourself on the bench.
• The legs are placed shoulder-width apart.
• The arms are slightly spread apart at the elbows and spread out to the sides.
• As you exhale, bring your hands together.

As you inhale, return to the starting position.

Dips on the bars

The exercise can easily replace the incline bench press with the barbell upside down. The main feature is that there is no need to resort to backup. Experienced athletes can do it at the end of the training, and beginners are better off doing it at the beginning.

Execution:

• Jump onto the bars. Support your body weight with straight arms.
• The shoulders are slightly lowered, the legs are bent at the knee joint and crossed. The elbows are bent.
• Lower yourself down until the floor and shoulders are parallel, trying to bring your elbows together.
• Return to the starting position and push up.

They descend with an exhalation and rise with an inhalation.

Smith Machine Bench Press

Along with the chest, the trapezius and triceps are pumped up. Performed in the Smith machine.

Execution:

• Lie on the bench. Grasp the bar with a wide grip. Press your feet firmly to the floor. Your legs are shoulder-width apart.
• Remove the projectile from the rack and pull it towards the chest. It should be at the level of the upper region.
• Exhale and press the weight up. Slowly return to the starting position. Touch the bar to your chest.

It is highly recommended to adjust the position before the exercise.

Hand information

The main feature of this exercise is that it gives the chest muscles definition.

Execution:

• Place yourself in the Butterfly machine. Press your back tightly against the backrest. Grasp the machine’s levers. Feet shoulder-width apart. Look forward.
• As you exhale, slowly bring your hands together. Hold at the extreme point for a few seconds.
• Return to the initial position with an inhale. It is necessary to feel how each chest muscle is stretched.

The load should not touch the support during the exercise. It is suspended at all times.

Seated Hammer Press

It not only promotes development, but also gives the chest a beautiful shape.

Execution:

• They are located on a bench. The handles are placed at chest level. The shoulder blades are brought together. The legs are resting on the floor.
• As you exhale, push the handles forward, straightening your arms at the elbows. Hold in the position.
• Slowly return to the starting position.

The arms should not be pressed against the body. The back should not be allowed to bend. It should always be kept straight.

In the question of how to pump up the pectoral muscles, several factors are important at once. This is the correct technique of execution, regularity of training and, of course, competently selected exercises. By alternating the movements described above, you can achieve significant results without the need to master dozens of different complexes.