Best Exercises For Chest Muscles

So, what are the best exercises for chest building? You’ll find that there are a number of different exercises that are going to help build up both the upper and lower chest muscles, but they all have something to do with using your chest muscles in some way. Exercises such as the barbell flat press, incline dumbbell press, or even any kind of exercise you perform on an inclined bench because of heavy work, they build up the upper chest faster than the lower chest. This is why so many guys out there fail to build up their chests to their expectations.

Best Exercises For Chest Muscles


You’re going to be looking for exercises that don’t require you to use much weight, but that will stress your triceps and shoulders enough to bring about change. The best exercises for shoulders and triceps involve lying flat on your back with a dumbbell in each hand. Start with a small weight, enough to make you comfortable. You can also use a bit more weight in this position but don’t strain yourself. Then just lower the weights down slowly until you can no longer see them. Then repeat this pattern again until you’ve successfully stressed the shoulders and triceps.


Another set of exercises for the upper chest are going to be the cable crossovers. These are a pair of exercises where you lie flat on your back with a cable curl bar, then bend your elbows and extend your arms towards the ground. Let the dumbbells hang down and then bring them back up. Crossovers are done by bending your elbows and bringing the dumbbells back to your body, rather than out to your side. The cable crossovers build strong forearms and biceps.


Decline bench presses are another pair of very effective upper body exercises. They are great because they strengthen the entire arm, which helps prevent a possible deltoid injury. To do a standard decline bench press, lie faceup on the bench and then grab the dumbbells at shoulder width. Place your feet flat on the floor and simply raise the dumbbells to your side. This exercise will target the shoulders, triceps and forearms.


Flyes are another of the best exercises for the upper body. They build upper body strength and endurance as well as improving your sense of balance. To do a flye, lay face up on the edge of a bench and then raise one leg up so that it’s straight against the body. Lower the foot just enough so that you can feel a muscle pull on the opposite knee. Repeat on the other side.


A wide grip is one of the best exercises for the chest, because it takes a tremendous amount of muscle to bring it down. To do a wide grip, grasp the dumbbell in your hand at shoulder width. Make sure that the thumbs are pointing up. Raise the dumbbells until your arms are fully extended and your palms are facing away from you. Make sure to keep your elbows in line with your shoulders.


Another pair of exercises that are often overlooked but play an important role in building the chest muscle are the barbell press and the dumbbell fly. The barbell press is performed standing with both hands placed shoulder width apart. With your feet spaced apart a bit, hold the barbell with your palms facing your legs. Let your arms straighten and lower the weight toward your body until it’s back under your arms. Do the same with the dumbbell fly by standing in front of a bench and holding the barbell with your palms facing your legs.


An overload is an exercise that forces the muscle group to adapt in order to make it stronger. Overloading makes the muscle fibers elongate, resulting in an increase in size and strength. For best results, a total overload should be completed five to ten times before switching to a lighter weight. An overload that involves your entire chest can also be done by switching to a lighter weight and completing the exercise with ten or more repetitions.