Introduction

Exercise	Recommended Sets	Reps per Set
Barbell Bench Press	3 sets	8-12 reps
Incline Dumbbell Bench Press	2-3 sets	10-12 reps
Push Ups	3-4 sets	8-15 reps
Chest Fly	2-3 sets	10-12 reps
Resistance Band Chest Press	2-3 sets	12-15 reps
Chest Dip	2-3 sets	8-12 reps
Decline Push Up	1-3 sets	8-12 reps
Cable Chest Fly	2-3 sets	10-12 reps
Landmine Press	2-3 sets	8-10 reps
Svend Press	3 sets	15-20 reps

 

A well-developed chest is one of the hallmarks of a strong, fit physique. Whether you're looking to build a muscular chest or simply strengthen and tone your pecs, the right chest exercises can help you achieve your goals. Here are 10 of the best exercises to include in your chest workout routine.

1. Barbell Bench Press

The barbell bench press is arguably the most popular and effective chest exercise. Lying on a bench, grip the barbell slightly wider than shoulder-width apart. Lower the bar to your chest, then drive through your pecs and push the weight back up. Aim for 3 sets of 8-12 reps. This compound move targets your pectoral muscles, shoulders and triceps.

2. Incline Dumbbell Bench Press

The incline variation of the bench press emphasizes your upper chest. Set an adjustable bench to a 30-45 degree incline. With a dumbbell in each hand, lie back and let the dumbbells rest on top of your thighs. Then press the dumbbells up over your chest, lowering under control. Do 2-3 sets of 10-12 reps.

3. Push Ups

You can't beat push ups for a simple yet effective chest builder. From standard push ups to wide grip, decline and clap push ups, there are many variations to target different areas of the chest. Do 3-4 sets of 8-15 reps, going for full range of motion on each rep. Push ups work multiple muscle groups including chest, shoulders, triceps and core.

4. Chest Fly

The dumbbell fly isolates the pectoral muscles, helping shape and define the chest. Lie back on a bench holding dumbbells at shoulder level, palms facing in. Maintaining a slight bend in the elbows, lower your arms out to the sides in an arc. Squeeze your pecs at the bottom then return to the starting position. Complete 2-3 sets of 10-12 controlled reps.

5. Resistance Band Chest Press

Resistance bands provide portable, budget-friendly chest training. Standing on the center of the band, grip an end in each hand and extend your arms straight out at chest height. Drive your hands forward, straightening arms to full extension. Slowly return to the starting position, keeping tension on the pecs. Do 2-3 sets of 12-15 reps.

6. Chest Dip

Dips target your lower chest in addition to triceps and shoulders. Hold yourself up at a dip station, arms locked out. Bending at the elbows, lower your body until your upper arms are parallel to the floor. Press back up, squeezing chest muscles at the top. Aim for 2-3 sets of 8-12 reps, adding weight once bodyweight dips become easy.

7. Decline Push Up

Decline push ups are a challenging variation that works the lower chest. Place your hands on a step, bench or box set at a 15-30 degree decline. Keeping your core braced and body in a straight line, bend your elbows and lower your chest to the platform. Press back to the start for 1-3 sets of 8-12 reps.

8. Cable Chest Fly

The cable machine is great for focused chest development. Attach D-handles to the high cable pulleys and stand between the stacks. With arms extended, squeeze your chest muscles together, then slowly open your arms to full extension. Bring your hands back together, flexing the pecs. Do 2-3 sets of 10-12 controlled reps.

9. Landmine Press

This unique exercise engages multiple chest and shoulder muscles. Load a barbell into a landmine attachment and stand offset to the bar. Press the bar across your body diagonally, rotating from your core. Do 2-3 sets of 8-10 reps on each side. Go lighter and focus on squeezing your chest.

10. Svend Press

Finish your workout with the Svend press for a serious chest pump. Lie on a flat bench holding a barbell with an underhand, shoulder-width grip. Lower the bar to your upper chest, pause, then press back up. Keep your elbows tucked on both phases. Shoot for higher reps like 3 sets of 15-20.

Wrap-Up

Focus your chest training on multi-joint, compound exercises like presses and flyes to activate your pecs. Train your chest twice a week, allowing at least a day of rest in between sessions for optimal results. Adjust weights to keep reps in muscle building ranges. Combine strength training with cardio and a healthy diet to see your chest gains.