The 6 Best Chest Exercises for Mass

Importance of Chest Exercises

If you’re lookin’ to beef up that chest and make it rock-solid, picking the right exercises is your golden ticket. It’s not just about looking good at the beach; the strength of your upper body gets a major boost too. Your chest, mostly thanks to those pectoralis major and minor muscles, is the star player when you’re pushing, lifting, or even taking a deep breath.

Chest workouts aren’t just for vanity. They help you stand up straighter, make your shoulders and triceps stronger, and balance out your bod. Plus, a ripped chest can give you a well-deserved confidence kick.

Wanna know more about chest anatomy? Swing by our chest muscle anatomy article.

The 6 Best Chest Exercises for Mass

There’s a bunch of chest exercises that can lead you to strong pecs. Each one targets different chest areas, making sure you cover all bases. Here’s a quick look at some go-to exercises for chiseling those pectorals:

Exercise	Primary Target Area
Bench Press	Overall chest
Push-Ups	Overall chest
Chest Dips	Lower chest
Dumbbell Flyes	Outer chest
Cable Crossovers	Inner chest
Incline Press	Upper chest

Bench Press

The bench press is your go-to move if you’re aiming to pack on some serious chest muscle and strength. One study showed that pectoralis major muscle thickness significantly increased as early as after the first week of high-intensity bench press training (Ferreira et al., 2017).

The bench press is the bread and butter of chest exercises, hitting your chest, shoulders, and triceps pretty hard. You can shake things up with different grips and bench angles to laser-focus on certain chest bits. Curious about how to make the most of it? Check out our page on bench press variations.

How to Perform the Bench Press

Getting the bench press right is vital—both for keeping injuries at bay and making sure those chest muscles get a good workout. Here’s the routine:

1. Setup: Lie down on the bench with your feet flat on the floor. Your eyes should be right under the barbell.
2. Grip: Grab the bar just a bit wider than your shoulders. Keep those wrists straight, lined up with your forearms.
3. Bar Position: Lift the bar off the rack and hold it above your chest with straight arms.
4. Lowering the Bar: Ease the bar down to your mid-chest, keeping elbows at a friendly 45-degree angle.
5. Pressing the Bar: Push the bar back up where you started, extending your arms but not locking elbows.
6. Breathing: Breathe in as the bar comes down, and blow out as you push it up.

It’s important to note that performing the bench press with a full range of motion has been shown to lead to the most significant neuromuscular adaptations compared to partial movements (Martínez-Cava et al., 2022). So try your best to do reps at a full ROM.

Got your technique down? Make sure you’re not tripping over common form errors by reading more here.

Variations of the Bench Press

Spicing up your bench press routine with these variations can hit different chest zones and ward off boredom. Here’s a few you can try:

1. Incline Bench Press: Adjusts the focus to your upper chest. Tilt the bench up 30-45 degrees and press as usual.
2. Decline Bench Press: Zeroes in on the lower chest. Tilt the bench downward a bit and go for it.
3. Close-Grip Bench Press: Zones in more on the triceps and inner chest. Grab the bar with a narrower grip—about shoulder-width.
   1. The triceps brachii showed higher activation when using a narrow grip (50% biacromial width) during the bench press compared to a wider grip (Muyor et al., 2023).
4. Reverse-Grip Bench Press: Throws a curveball at the upper chest. Use an underhand grip this time.
5. Dumbbell Bench Press: Add some dumbbells into the mix for extra stabilizing action and more motion range. Peek at our dumbbell chest guide.

Variation	Target Area	Key Benefits
Incline Bench Press	Upper Chest	Boosts size and power on top
Decline Bench Press	Lower Chest	Sharpens lower chest detail
Close-Grip Bench Press	Inner Chest/Triceps	Bolsters triceps strength
Reverse-Grip Bench Press	Upper Chest	Adds new muscle angles
Dumbbell Bench Press	Overall Chest	Activates stabilizers

Stay fresh with these bench press spins to keep workouts lively and rewarding. Always remember—warm-ups and good technique are your best pals to dodge injuries.

Push-Ups

Push-ups have been around forever, and for good reason. They are a go-to move for anyone wanting to beef up their chest without needing fancy equipment. They rely on your body weight and can be done almost anywhere—like your living room, backyard, or even a sandy beach if you’re into that whole Zen thing.

On top of that, one study showed that progressive calisthenic push-up training can increase upper-body strength similar to bench press exercises, especially in moderately trained individuals (Kotarsky et al., 2018).

But, nailing the proper push-up form is needed to keep injuries at bay and amp up the benefits.

Proper Form for Push-Ups

You don’t want rotator cuffs screaming at you later, so let’s make sure you nail the form. Here’s how you rock a solid push-up:

1. Start Off Right: Plant those hands a bit beyond shoulder-width. Picture yourself as one sturdy plank from noggin to heel.
2. The Slo-Mo Drop: Keep your core engaged—think of it like flexing for a photo. Lower yourself like you’re moving through molasses. Elbows should be at the magic 45-degree sweet spot.
3. Touching the Earth: Go low, but not too low—your chest should almost kiss the ground. Ensure elbows stay with your shoulders.
4. Power Back Up: Press yourself back to start by extending those arms. Stay in plank mode the whole time. No hip dip-n-dive.

Want to see it in action? Peek at our step-by-step guide on proper push-up form.

Variations to Target Different Areas

Spice things up with different types of push-ups to keep your workout lively and hit all the right spots on your chest. Give these a shot:

1. Wide Push-Ups: Spread ’em wider than your shoulders to zero in on the outer part.
2. Diamond Push-Ups: Form a diamond shape with your hands under your chest. This one’s a tricep and inner chest special.
3. Incline Push-Ups: Hands up on something higher, like a step. Puts the burn on your lower chest.
4. Decline Push-Ups: Kick your feet up on a bench to hit that upper chest area.

Here’s a cheat sheet to sum it up:

Push-Up Style	Muscles It Zaps
Standard Push-Up	Whole Chest Attack
Wide Push-Up	Outer Chest
Diamond Push-Up	Inner Chest & Triceps
Incline Push-Up	Lower Chest Focus
Decline Push-Up	Upper Chest

Mixing up your push-ups and keeping proper form will have you showing off a set of mighty chest muscles in no time. For even more chest-sculpting tricks, dive into our pieces on how to build chest and chest muscle growth.

For more iron-pumping inspirations, check out dumbbell chest exercises and best chest machines.

Chest Dips

Want to build a hefty lower chest? Chest dips got you covered.

Chest dips have been proven to effectively target the lower chest while also engaging the triceps and shoulders, contributing to significant mass and strength development (Chaves et al., 2020).

Who doesn’t love an all-in-one exercise that actually delivers?

How to Do Chest Dips

Here’s the cheat sheet on how to do ’em right:

1. Get a Grip: Hold onto those parallel bars like they owe you money. Your arms should be fully extended as if you’re a bird about to take flight. Keep your legs straight but give your knees a little bend—think Elvis, not flamingo.
2. Lean In: A slight lean forward gets your chest muscles going. Keep that head chill (no head-banging, please) and your core tight like you’ve just heard your favorite jam.
3. The Dip: Now, bend those elbows and ease down till your upper arms are no higher than your coffee table. Let those elbows flare out a bit to give your chest the VIP treatment.
4. Up and Away: Straighten your arms to lift back up. They should feel like they’ve just run a marathon. Ahh, sweet relief.

Level Up with Progressions

Think chest dips are no biggie now? Ready to spice it up a notch? Here’s how to keep those muscles on their toes:

1. Add Some Weight: Slap a weight belt around your waist and feel like Superman. Just, you know, a Superman that lifts.
2. Go Wide: Grabbing those bars with a wide grip is like giving your pecs a whole new adventure. A good kind of sore, I promise.
3. Angles and Grips Galore: Play around with different angles or try those V-shaped bars. It’s like yoga for your muscles but with less chanting.
4. Slow It Down: Take it slow and steady. Make each move deliberate. Hold at the bottom for a couple of seconds—at this point, your muscles know who’s boss.

Want more tidbits on chest workouts? Peek at our handy guides for tackling upper vs lower chest and finding the best inner chest exercises.

Move	What’s Up?	Why Bother?
Weighted Dips	Use a belt for extra pounds	Makes you as strong as Hulk
Wide-Grip Dips	Grip wider than usual	Outer chest gets its moment in the spotlight
Mixed Angles	Change your grip/bar style	Hits different chest spots
Slow-Mo Reps	Take it super slow	Extra time means extra gain

So next time you’re going for a chest workout, throw in these progressions and watch the magic happen. But hey, don’t overdo it. Listen to your body and avoid hitting that dreadful wall.

If you need tips, check out our bits on chest workout plateaus and remember the importance of a good stretch with our chest stretches guide.

Dumbbell Flyes

Dreaming of a wider-looking chest? Dumbbell flyes have your back. They target the outer chest and keep your shoulders nimble—as long as your form’s on point.

It has been proven that including both bench press and dumbbell flyes in a workout program is best for overall chest development, with the bench press providing more strength and the flyes aiding stabilization (Solstad et al., 2020).

Flyes hone in on those pectoral muscles so you can achieve that chiseled chest you dream about.

Technique for Dumbbell Flyes

1. Start by laying back on a bench, with a dumbbell in each mitt.
2. Hold the dumbbells above your chest, elbows slightly bent and palms facing like they’re having a chat.
3. Lower them puppies in a wide arc until your arms are about arm’s-length from hugging the floor. Feel that chest stretch, that’s the sweet spot.
4. Return to start by squeezing your chest like you’re clutching onto good times.

Here’s the lowdown in steps:

Step	Description
1	Lay back, bench style, dumbbells in hand
2	Hover dumbbells, palms chatting it up
3	Arc them wide, arms almost floor-hugging
4	Bring it back with a chest squeeze

Slow and Steady wins this race. Put your focus on the deliberate feel of your chest muscles doing the heavy lifting.

Common Mistakes to Avoid

1. Arms Gone Awol: No need to spread like you’re trying to touch both coasts. Keep the range comfy to save your shoulders from a rebellious protest.
2. Bend on a Bender: Elbows need a slight bend, but keep ’em stable to make sure your chest does the starring.
3. Weight Madness: It’s not a weightlifting comp. Keep it manageable so technique shines bright.
4. Fast & Furious: Chill out—slow, controlled movements let you sink into proper engagement.

Remember, the secret sauce is in the form.

Need a cheat sheet on dodging more chest-training traps? Our chest workout mistakes guide has your back.

Cable Crossovers

Cable crossovers are your buddy for dialing in on the inner chest. The continuous tug from the cables makes sure your muscles are firing throughout. They are easily my favorite of all cable chest workouts.

I swear by them for that full, pumped-up chest look. Let me walk you through the ropes on how to rock this exercise, and toss in some tips I’ve picked up along the way.

How to Do Cable Crossovers

At first, cable crossovers can feel kinda awkward! But once you nail the moves, the rewards are sweet. Here’s how I’ll break it down:

1. Setup: Go to the cable machine, raise those pulleys to the top. Clip on those single-handle grips.
2. Starting Position: Stand right smack in the middle. Grab a handle in each hand while stepping one foot forward. Keep your elbows slightly bent. Your feet? Shoulder-width apart, like the pros do it! Lean a tad bit forward, and you’ll feel those chest muscles engage instantly.
3. Execution:
   1. Pull those handles down and across in a wide, sweeping arc. Keep that little bend in your arms
   2. When your hands come together in front, squeeze those chest muscles.
   3. Slowly unwind back to where you started, keeping tension in those pecs.

4. Repetitions: Aim to crank out 3-4 sets of 10-15 reps each.

Tips for Effective Cable Crossovers

Cable crossovers? It’s all about the finer details, my friend. Here’s how to make every rep count:

1. Focus on the Squeeze: Get your mind in the muscle. The magic happens when you squeeze the chest at the midpoint—think of it as shaking hands with your chest!
2. Keep Movements Controlled: Slow and steady wins the race. Fast reps are for amateurs. The key is keeping a steady rhythm to continuously challenge those muscles.
3. Tweak Your Foot Position: Shuffle around a bit to find that sweet spot for supreme balance and stability. Lean forward and you’ll hit that sweet chest zone.
4. Switch Up the Angles: Don’t just date one pulley height—mix it up! Adjustable heights give your chest a full workout. Want more on this? Check out upper chest vs lower chest for the lowdown.
5. Mind Your Elbows: Keep a slight bend, and your elbows will thank you. Plus, it spices up the tension on your chest.

Machine Settings and Rep Ranges:

Setting	Reps per Set	Sets
High Pulley	10 – 12	3 – 4
Mid Pulley	10 – 12	3 – 4
Low Pulley	10 – 12	3 – 4

Put these tips to the test, and dial your chest workouts with cable crossovers. For stepping up your game, check out our advanced chest exercises. Keep at it, and keep listening to the cues your body gives you—your chest will thank you!

Incline Press

Wanna fill out your upper chest? The incline press can be a game-changer, whether you’re using a barbell or dumbbells. It’s a must for achieving a balanced chest, and will help your chest bulk up and pop.

Let me break down its perks and show you how to nail the technique.

Benefits of Incline Press

The Incline Press mainly zeros in on the upper part of your chest, called the clavicular head—fancy term, huh? Giving your routine a boost with this exercise can help shape a well-rounded, eye-catching chest.

Here’s what you’ll gain:

1. Upper Chest Perkiness: Focuses on the upper section, adding depth to your chest. If you’re curious about which parts to hone in on, read more in our upper chest vs lower chest guide.
   1. A bench inclination of 30° resulted in maximal electromyographic activity for the upper portion of the pectoralis major (Rodríguez-Ridao et al., 2020).
2. Shoulder Power: Hits your anterior deltoids, which means more oomph in your shoulder game.
   1. The anterior deltoid showed significantly higher activation during the incline barbell press compared to the decline and flat variations (Christian et al., 2023)
3. Stronger Upper Body: Builds strength that carries over to other lifts, making you a powerhouse.
4. Even Chest: Stops your upper chest from getting lazy and lagging. For tips on beating unevenness, check out how to fix uneven chest.

What You Get	What It Does
Upper Chest Boost	Top priority spot
Shoulder Power-Up	Builds stronger, stable shoulders
Stronger Upper Body	Gives you an overall upper body boost
Balanced Chest	Helps keep your chest looking even and strong

Correct Form for Incline Press

Let’s keep injuries at bay and make sure every rep counts. Here’s how to master the Incline Press:

1. Bench Prep: Tilt that bench to a cozy 30-45 degrees.
2. Hand Hold: Recline on the bench; grab the bar just a tad wider than your shoulders.
3. Kickoff: Lift the barbell above your upper chest like a champ, arms straight up.
4. Descent: Bring it down slowly to your upper chest, elbows hugging your sides at a chill 45-degree angle.
5. The Pushback: Press it back up—keep your feet planted and core tight.

Pro Tips:

• Keep your back snug on the bench.
• Don’t let your elbows act out like they’re on vacation.
• Control the bar; it’s not a trampoline, y’all.
• Inhale on the way down, exhale on the way up. Easy peasy.

Here’s a quick guide:

Step	What to Do
1. Bench Prep	Tilt it to 30-45 degrees
2. Hand Hold	Wider than shoulder-width grip
3. Kickoff	Bar right above your upper chest
4. Descent	Lower slowly, elbows at 45°
5. The Pushback	Press it up, feet flat, core engaged

Add the Incline Press to your workouts, and your chest will make a noticeable transformation. Stick to good form and pick a weight that’s challenging but doable.

For more chest exercises and growth secrets, don’t miss our reads on chest muscle growth, chest training frequency, and chest workout plateaus.

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