Build a more muscular upper body with these five best chest workouts. These exercises target all the major chest muscles and help you achieve your fitness goals.
Table of Contents
Key Points
- The best chest workouts are compound exercises that target multiple muscle groups at the same time.
- These exercises should be performed in proper form to avoid injury.
- It would help if you started with a weight that is challenging but allows you to maintain good shape.
- Gradually increase the weight or the number of repetitions as you get stronger.
- Be sure to warm up before each workout and cool down afterwards.
Introduction
The chest muscles are one of the most important muscle groups in the upper body, and they play a role in various movements, including pushing, pulling, and rotating your arms. Strong chest muscles are essential for upper body strength and power, as well as for overall functional fitness.
There are many different chest workouts that you can do, but the five best chest workouts for upper body strength are:
- Barbell Bench Press
- Incline Dumbbell Bench Press
- Decline Dumbbell Bench Press
- Dumbbell Flyes
- Cable Crossovers
These exercises all target the major chest muscles from different angles, and they can be modified to accommodate different fitness levels.
Tips for Beginners
- Start with a weight that is light enough for you to maintain good form.
- As you get stronger, you can increase the weight.
- Focus on the mind-muscle connection, and squeeze your chest muscles at the top of each rep.
- Feel free to ask for help from a qualified personal trainer.
5 Best Chest Workouts for Upper Body Strength
Barbell Bench Press
The barbell bench press is the most popular and effective chest exercise. It targets the pectoralis major, triceps, and anterior deltoids.
To do a barbell bench press:
- Lie on a bench with your feet flat on the floor and your knees bent.
- Grasp the barbell with a slightly wider than shoulder-width grip, and your thumbs wrap around the bar.
- Unrack the bar and hold it directly over your chest.
- Lower the bar to your chest in a controlled motion.
- Press the bar back up to the starting position.
Incline Dumbbell Bench Press
The incline dumbbell bench press targets the upper chest muscles. It is a good exercise for those who want to build a more defined chest.
To do an incline dumbbell bench press:
- Set an adjustable bench to an incline of 30-45 degrees.
- Lie on the bench with your feet flat on the floor and your knees bent.
- Hold a dumbbell in each hand with a neutral grip.
- Raise the dumbbells to the starting position with your arms extended and your palms facing each other.
- Lower the dumbbells to your chest in a controlled motion.
- Press the dumbbell back up to the starting position.
Decline Dumbbell Bench Press
The decline dumbbell bench press targets the lower chest muscles. It is a good exercise for those who want to build a more complete chest.
To do a decline dumbbell bench press:
- Set an adjustable bench to a decline of 30-45 degrees.
- Lie on the bench with your feet flat on the floor and your knees bent.
- Hold a dumbbell in each hand with a neutral grip.
- Raise the dumbbells to the starting position with your arms extended and your palms facing each other.
- Lower the dumbbells to your chest in a controlled motion.
- Press the dumbbell back up to the starting position.
Dumbbell Flyes
Dumbbell flyes are a great exercise for isolating the chest muscles. They are perfect for those who want to improve their chest shape and definition.
To do dumbbell flyes:
- Lie on a bench with your feet flat on the floor and your knees bent.
- Hold a dumbbell in each hand with a neutral grip.
- Raise the dumbbells to the starting position with your arms extended and your palms facing each other.
- Lower the dumbbells to the sides of your body in a controlled motion, keeping your elbows slightly bent.
- Bring the dumbbells back to the starting position.
Cable Crossovers
Cable crossovers are a great exercise for isolating the chest muscles. They are perfect for those who want to improve their chest shape and definition. Cable crossovers are also easier on the shoulders than dumbbell flyes, making them a good choice for those with shoulder problems.
To do cable crossovers:
- Attach a D-handle to each cable pulley.
- Set the pulleys to the highest setting.
- Face each other and stand slightly wider than shoulder-width apart.
- Grasp a D-handle in each hand with your palms facing each other.
- Step back until the cables are taut.
- Keeping your elbows slightly bent, slowly bring your hands together in front of your chest.
- Squeeze your chest muscles at the top of the rep.
- Slowly return to the starting position.
Frequently Asked Questions
How often should I do chest workouts?
You should do chest workouts 2-3 times per week, with at least one day of rest between exercises. It will give your muscles time to recover and grow.
How many sets and reps should I do for each exercise?
A good starting point is three sets of 8-12 reps for each exercise. As you get stronger, you can increase the weight and number of reps.
What is the best grip width for a bench press?
The best grip width for bench press is slightly wider than shoulder width. This grip width will help you to recruit more muscle fibres and lift more weight.
How should I warm up before a chest workout?
A good warm-up for a chest workout should include 5-10 minutes of light cardio, followed by some dynamic stretches, such as arm circles and shoulder rolls. It would help if you also did some light sets of each exercise before moving on to your working weight.
How should I cool down after a chest workout?
A good cool-down for a chest workout should include 5-10 minutes of light cardio, followed by some static stretches, such as chest stretch and triceps stretch.
Conclusion
These five chest workouts are the best way to build a more muscular upper body and a more defined chest. They are all compound exercises, which means they target multiple muscle groups simultaneously, making them more efficient and effective than isolation exercises.
To get the most out of your chest workouts, be sure to use a weight that is challenging but allows you to maintain good form. You should also focus on the mind-muscle connection and squeeze your chest muscles at the top of each rep.
