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Stay tuned, today we are going to discuss the best chest exercises of all times. These exercises if practices 2-3 times a week would give you a strong and attractive chest.

Everyone wishes to have a big and chiseled chest. It definitely garners you much admiration and praise. Apart from only attracting compliments, developing a strong chest has many other benefits.

The muscles in the chest are referred to as pectoralis major and pectoralis minor. These muscles help to attach the arms to the chest as well as help in pressing, flapping and lifting actions. It also helps in the functioning of the shoulders.

A strong chest also helps in developing a strong upper body which makes actions like pushing something very easy along with swinging and throwing. Apart from the physical benefits, having a strong chest also helps in boosting one’s confidence. Let us see in this post, best chest exercises which you can do to get stronger chest muscles. (1)

Best Chest Exercises & Workouts

1. Push Ups

Push Ups are one of the best chest exercises to do as you can perform them anywhere any time. They require no equipment and all you need is your strong arms and legs. Apart from being a full body workout, push-ups also help to create stability and balance in the body. They also help in building muscle density and a strong core.

How to do a Push-Up

1. Lie down on your stomach and keep your hands next to your shoulders.
2. Keep your elbows pointed toward your toes and feet together. There should be a shoulder-width distance between your hands.
3. Lift yourself up using your hands while your weight is supported by your hands and feet. It should resemble the plank position.
4. Breathe in as you lower yourself a few inches above the ground.
5. Lift yourself up as you breathe out.
6. Repeat as many times as possible for you.

Tips to perform Push Ups

Try to do one more push up when you feel you are done. It will slowly increase your stamina. (2)

2. Bench Press

The Bench Press exercise has multiple benefits. It builds the muscles of the chest, triceps, back, arms as well as the front deltoid shoulder muscles. It can be done with dumbbells or barbells. Bench Press helps to build muscles mass in the upper portion of your body along with making your muscles stronger.

How to do a Bench Press

1. Lie flat on the bench with your feet firmly on the ground. Keep a shoulder-width distance between your hands on the bar.
2. Lift the barbell from the rack and lower it to your chest after locking your elbows out.
3. Take a deep breath, raise the ball above your chest and extend your arms as much as possible.
4. As you push up, breathe out.
5. Repeat the same process as many times as possible.

Tips to perform Bench Press

For better results, do this exercise alternate days in a week for 3 times. Try to add more repetitions in one set and do 3 sets each day.

3. Plyo Push Ups

Plyo Push Ups or Plyometric Push Ups are an excellent workout to tone the body and sculpt the arms, chest, and abs. It also regulates the blood sugar in the body.

How to do Plyo Push Ups

1. Position yourself in the plank position on the ground.
2. Push yourself down and keep your elbows close to your body.
3. Lower your chest to the ground.
4. As you come up, clap with your hands and go back to your original position.
5. Repeat as many times as possible.

Tips to do Plyo Push Ups

Do this exercise when you feel your arms, shoulders and chest area get accustomed to plank pose and push-ups. This will help you avoid unnecessary injuries.

 

4. Three Way Finisher

After a power kicked workout one of the best ways to finish it is by performing the three-way finisher. The 3-way finisher includes a 3 set of back to back push-ups.

How to do 3 Way Finisher:

1. Lie face down on the floor and keep your hands beside your shoulders.
2. Keep your elbows pointed to your toes and feet together. There should be a shoulder-width distance between your hands.
3. Lift yourself up using your hands while your weight is supported by your hands and feet. It must resemble the plank position.
4. As you lower yourself a few inches above the ground, take a deep breath.
5. Lift yourself up as you breathe out.
6. Repeat as many times as possible in sets of three.

5. Close Grip Push Ups

Close Grip Push Ups is one of the most effective exercises to work out your triceps as it can tone and strengthen it along with working out the chest, shoulders, core and upper thighs.

Credits: Howcast

How to do Close Grip Push Ups:

1. Lie down on your stomach.
2. Keep your hands next to your shoulders with your elbows pointed towards toes and your feet together.
3. There should be less than a shoulder-width distance between your hands (hands closer than shoulders).
4. Lift yourself up using your hands while your weight is supported by your hands and feet. It should resemble the plank position.
5. As you lower yourself, keep about two inches distance from the ground. Ensure that the upper arms should be nearly parallel to the floor.
6.  Lift yourself up as you breathe out in half the amount of time you took to do down.
7. Repeat as many times as possible.

Watch this video to perfect the exercise.

6. One Armed Medicine Ball Push Ups

One Armed Medicine Ball Push Ups is an excellent work out to strengthen your triceps, pecs, and delts. They work on your shoulder and chest muscles and engage the core area, legs, shoulders, chest, and back.

How to do One Armed Medicine Ball Push Ups

1. Get down in the push-up position with the exception that one hand is on the floor while the other hand is on the medicine ball.
2. Come down as far as you can and then lift yourself up and then go down again.
3. After completing a set on one side, shift the medicine ball to your other hand and then Repeat the same process.
4. You can also alternate between both the hands to make the workout more strenuous.
5. Repeat as many times as possible.

7. Wide Grip Push Ups

Wide Grip Push Ups are similar to traditional pushups with the exception that more calories are burnt while performing this exercise. It uses the muscles on the arms and the shoulders and helps to make the belly firmer and stronger.

Watch this video by Howcast for better understanding.

How to do Wide Grip Push Ups

1. Go down in the basic push up position.
2. There should be a slightly more gap between your hands than the shoulder-width.
3. As you bend your elbows, lower yourself to the ground as much as possible and pause.
4. Push yourself to the original position by extending your elbows.
5. Repeat as many times as possible.

8. Incline Dumbbell Flye

The Incline dumbbell flye is an effective workout to helps to create a chiseled chest by strengthening the chest muscles.

Watch this video by ScottHermanFitness to visualize the exercise and do it perfectly.

How to do Incline Dumbbell Flye

1. Lie down on a bench at an angle of 45 degrees while your feet are firmly on the ground.
2. Extend your arms up and hold the dumbbells directly above your chest while your palms are facing each other.
3. Lower your arms and stretch them as much as possible without arching your back.
4. Come back to your original position.
5. Repeat as many times as possible.

 

Here is an amazing video on chest workout from Kelly of FitnessBlender. Do try this workout it is very effective.

9. Medicine Ball Crossover Push Ups

Medicine Ball Crossover Pushups are exercises which help to strengthen your triceps, pecs, and delts. They work on your shoulder and chest muscles and engage the core area, legs, shoulders, chest, and back.

How to do One Medicine Ball Crossover Push Ups

1. Get down in the push-up position with the exception that one hand is on the floor while the other hand is on the medicine ball.
2. Come down as far as you can and then lift yourself up and then go down again.
3. Alternate between both your hands by crossing over the medicine ball after every repetition.
4. Repeat as many times as possible.

Credits: Functional-Athlete

10. Dumbbell Bench Press

Dumbbell Bench Press is an excellent exercise to increase the strength of the shoulder and the chest muscles as well as engage the core.

How to do Dumbbell Bench Press:

1. Lie down on a bench while your feet are firmly on the ground.
2. Extend your arms up and hold the dumbbells directly above your chest.
3.  Bring your elbows down to your shoulder level and then lift them up again.
4. The elbows should be at a 90-degree angle.

11. Elevated Push-ups

Elevated Push Ups are another enhanced variation to traditional push-ups where the arms, chest and shoulder muscles are toned.

How to do Elevated Push-ups

1. Place your hands on an elevated box or bench.
2. Ensure that your arms are straight and your hands are placed directly below your shoulders.
3. Position your feet in the pushup position and keep your entire body in a straight line.
4. Lower your body to the box or bench and pause.
5. Keep a two-inch distance from the box or bench.
6. Push yourself back to the original position.
7. Repeat as many times as possible.

12. Plate Press-Out

Plate Press-Out is an exercise which you can use as a finisher after a grueling work out session. It helps to keep your core strong and is also of great benefit to the shoulders.

How to do Plate Press-Out

1. Stand with your feet apart with a distance of slightly more than shoulder width and bend your knees slightly.
2. Take a weighted plate and hold it at your chest level while keeping your elbows bent.
3. Push the weighted plate out and lock your elbows out by extending your arms as much as possible.
4. Bring the weighted plate back to your chest.
5. Repeat as many times as possible.

Credits: Fit Gent

13. Band Restricted Push Ups

Band Restricted Push Ups are an excellent exercise to strengthen the back and the shoulder muscles.

How to do Band Restricted Push Ups

1. Hook a resistance band through your thumbs and loop the band behind your back.
2. Get into the plank position and ensure that there is a slightly more than shoulder width gap between your hands.
3. Lower your body until there is a 2-inch distance from the ground and pause.
4. Push yourself back to the original position.
5. Repeat as many times as possible.

Credits: Diesel Strength & Conditioning

14. Smith Machine Incline Press

Smith Machine Incline Press is an excellent exercise to work out the upper chest muscles.

How to do Smith Machine Incline Press

1. Lie down on a bench at an angle of 45 degrees while your feet are firmly on the ground.
2. Grab the bars with both your hands while keeping a slightly more than shoulder width gap in between.
3. Raise your chest and lift the bar
4. Lower it to your chest as you inhale and pause.
5. As you exhale lift the bar up and lock your elbows.
6. Lower the bar and come back to your original position.
7. Repeat as many times as possible.

Credits:  ScottHermanFitness

15. Dumbbell Pull Over

Dumbbell Pull Over is a perfect exercise which effectively works the chest, triceps and the lats. It helps to develop a string and thicker chest and back muscles. It is a complete upper body work out in itself.

How to do Dumbbell Pull Over

1. Grab a pair of dumbbells with both your hands and place your shoulders on a bench.
2. Ensure that your feet are firmly on the ground while your shoulders should be straight and your knees should be at a 90-degree angle.
3. Straighten both your arms and place them overhead.
4. Inhale and pull your arms all the way back and then raise the dumbbells up and exhale.
5. Ensure that the hips should be lower than your upper body.
6. Repeat as many times as possible.

Credits: ScottHermanFitness

16. Band Resisted Flye

Band Resisted Flye is a perfect warm-up exercise to prepare your body for a tough chest workout. It helps to build the stamina you would require for a grueling chest workout.

How to do Band Resisted Flye

1. Hold both handles after you have attached a band to a sturdy object at shoulder height.
2. Step forward so that your arms are drawn back 90 degrees to your sides.
3. Bring your hands together in front of your chest while ensuring that your elbows are slightly bent.
4. Go back to your original position.
5. Repeat as many times as possible.

Credits: kbandstraining.com

17. Incline Dumbbell Flye

Incline Dumbbell Flye helps not only in strengthening the chest muscles but also aids in weight loss. It strengthens the back, chest, triceps, and biceps.

How to do Incline Dumbbell Flye

1. Lie down on a bench at an angle of 45 degrees while your feet are firmly on the ground.
2. Grab two dumbbells and place them above your chest.
3. Keep your elbows bent and palms facing each other.
4. While keeping your elbows slightly bent, lower the dumbbells towards the sides of your body until your arms are parallel to the ground.
5. Go back to your original position.
6. Repeat as many times as possible.

Credits: GlobalWeightTraining

18. Prone Flye

Prone Flye is an exercise which although simple helps to shape and develop the muscles in the chest area.

How to do Prone Flye

1. Lie down on the ground with your face facing towards the ground.
2. Grab a pair of dumbbells in each hand and get into the plank position
3. Stretch your arms apart and lower your body to the ground.
4. Maintain a 2-inch distance from the ground.
5. Bring your arms and dumbbell to the original position.
6. Repeat as many times as possible.

Credits: Personal Training Courses London – Discovery Learning

19. Cable Crossover

Cable Crossover is an excellent workout if you wish to target the chest muscles directly and works on the pec muscles as well. It increases the strength of the upper body.

How to do Cable Crossover

1. Take a pulley and set both its handles at the highest level.
2. Stand in front of the machine. Ensure that there is a distance of should width between your feet.
3. Bend your torso slightly forward while keeping your back straight and elbows slightly bent.
4. Make sure that the wrists are facing towards the floor.
5. Squeeze your chest muscles and go back to the original position.
6. Repeat as many times as possible.

Credits: Livestrong.com

20. Batwing Fly

Batwing Fly is an exercise which helps you gain muscles in your chest

How to do Batwing Fly

1. Lie down on a bench at an angle of 45 degrees while your feet are firmly on the ground.
2. Grab two dumbbells and place them next to your chest on your sides
3. Keep your elbows bent and palms facing your thighs.
4. Ensure that there is an arc on your lower back and the chest is pushed out slightly.
5. Stretch your arms out to the side and pause. Your arms should be parallel to the ground.
6. Bring your arms back to the original position.
7. Repeat as many times as possible.

Credits: Men’s Health

21. Dumbbell Floor Press

Dumbbell Floor Press is one of the best chest exercises which works out the chest, arms, and shoulders. It helps to strengthen the upper portion of the body.

How to do Dumbbell Floor Press

1. Lie flat on your back and grab a pair of dumbbells.
2. Keep your palms are facing your thighs.
3. Keep your knees bent while your feet are firmly on the ground.
4. Hold the dumbbells above your chest, besides your body and let your elbows extend at a 90-degree angle.
5. As you exhale, extend your arms above your chest and pause.
6. Come back to the original position.
7. Repeat as many times as possible.

Credits: ScottHermanFitness

22. Dumbbell Squeeze Press

Dumbbell Squeeze Press is another chest exercise to strengthen the chest and the triceps and biceps. It will ensure that your chest looks thicker and bigger.

How to do Dumbbell Squeeze Press

1. Lie down on a bench at an angle of 45 degrees and keep your feet firmly on the ground.
2. Grab two dumbbells and place them above your chest.
3. Keep your elbows bent and palms facing each other.
4. The two dumbbells should squeeze each other lightly while your palms face each other.
5. Lift your arms up together and pause.
6. Bring your arms back to the original position beside your chest. Ensure that your elbows are flared out.
7. Repeat as many as possible.

Credits:

23. Land Mine Press

Land Mine Press is an excellent exercise to increase your shoulder stability as well as strengthen it. It also helps to strengthen the core and is a complete upper body workout.

How to do Land Mine Press

1. Stand straight and hold the weighted end of a barbell in front of your chest with both your hands
2.  Ensure that your feet have a shoulder width distance between them.
3. Extend your arms fully with both your hands.
4. Come back to the original position.
5. Repeat as many times as possible.

Courtesy: Buff Dudes Workout

24. Single Arm Dumbbell Bench Press

Single-Arm Dumbbell Bench Press pushes you to have better stability on your shoulder and the core. It helps to strengthen the shoulder muscles.

How to do Single-Arm Dumbbell Bench Press

1. Lie down on the bench with a dumbbell in one of your hands.
2. Keep your feet firmly on the floor.
3. Raise your arm with the dumbbell.
4. Extend your arms as much as possible and pause.
5. Lower your arms and go back to the original position.
6. Repeat as many times as possible.

Credits: Howcast

25. Incline Dumbbell Press

Incline Dumbbell Press helps to strengthen the upper portion of the body. It is an excellent workout for the shoulder, chest, and triceps.

How to do Incline Dumbbell Press

1. Lie down on a bench in a 45-degree inclination.
2. Keep your feet firmly on the ground.
3. Grab a pair of dumbbells.
4. Keep your palms facing downwards.
5. Raise your arms with the dumbbell.
6. Extend your arms as much as possible while inhaling and pause.
7. Your elbows should be close to your chest at a 90-degree angle.
8. Lift up your arms and exhale.
9. Go back to the original position.
10. Repeat as many times as possible.

26. Speed Bench Press

Speed Bench Press is an exercise which helps not only in gaining strength but also speed.

How to do Speed Bench Press

1. Lie down on a bench and grab a barbell.
2. Keep your hands at a shoulder-width distance.
3. Your palms should face towards your thighs.
4. Lift the barbell slowly towards the top as you extend your elbows.
5. Slowly lower it back to the original position.
6. Repeat in quick succession as much as possible.

Credits: YST Exercises

27. Neck Bench Press

Neck Bench Press is an excellent work out for the pecs as well as muscle growth in the chest. This workout makes the chest bigger and stronger.

How to do Neck Bench Press

1. Come to the basic bench press position.
2. Hold the barbell up and pause.
3. Lower it slowly to your neck until there is a 2-inch gap between your neck and the barbell.
4. Lift up the barbell to the original position. Repeat as many times as possible.

Credits: TheFitnessconnection

28. Chest Press Machine

Chest Press Machine helps to strengthen the chest, shoulder, and triceps.

How to do Chest Press Machine

1. Adjust the seat height of the chest press machine.
2. Ensure that the handles are aligned to the level of your chest.
3. Grab both the handles with your hands and lean back on the seat.
4. Keep your feet are firmly on the ground.
5. As you exhale, press out and extend your arms and elbows.
6. Inhale and come back slowly to your original position.
7. Repeat as many times as possible.

Credits: SIU Rec Center

29. Suspended Pushups

Suspended Pushups are a perfect way to work out your chest muscles without putting any pressure on your elbows and shoulder. This workout also energizes the core, stabilizes the shoulders and strengthens the chest.

How to do Suspended Pushups

1. Set the suspender and the anchor points a little wider than your shoulder-width.
2. Position your body in the normal push-up position with your palms facing backward.
3. Your body should be straight from your feet to shoulders.
4. Lower your body down.
5. Move your arm forward along with your palms and pause.
6. Lift yourself up and repeat as many times as possible.

Credits: Train Aggressive

30. Plyometric Pushups

Plyometric Pushups are perfect to increase strength and muscular development in the triceps and chest as it is a complete upper body workout.

How to do Plyometric Pushups

1. Lie down in the push-up position.
2. Place two plates beside your hands at a distance slightly more than the shoulder width.
3. Lower your body and do a push-up.
4. As you raise your body, place your hands on the plates beside you.
5. Go back to the original position.
6. Repeat as many times as possible.

Credits: Paradiso CrossFit – Venice and Culver City CrossFit

31. Dumbbell Flye

The dumbbell flye is an effective workout to help to create a chiseled chest as it strengthens the chest muscles.

How to do Dumbbell Flye

1. Lie down on a bench at an angle of 45 degrees
2. Keep your feet firmly on the ground.
3. Extend your arms up and hold the dumbbells directly above your chest.
4. Lower your arms and stretch them as much as possible without arching your back.
5. Come back to your original position.
6. Repeat as many times as possible.

Credits: Bodybuilding.com

32. Low Incline Press

Low Incline Press is an excellent exercise to work out the pecs as well as the triceps. It also strengthens the chest and the shoulders.

How to do Low Incline Press

1. Lie down on a bench at an angle of 15 to 30 degrees while your feet are firmly on the ground.
2. Grab a barbell with your hands while ensuring that there is a gap of a shoulder-width distance between the hands.
3. Lift the barbell up and extend it with your elbows above your chest.
4. As you inhale, slowly bring the barbell down to your chest until there is a gap of an inch and pause.
5. As you exhale, push the barbell back to its original position.
6. Repeat as many times as possible.

Credits: mountaindog1

33. Archer Push Ups

Archer Push Ups is an excellent exercise in which one can put greater focus on one arm at a time. It helps to strengthen the upper portion of the body.

How to do Archer Push Ups

1. Lie down on the stomach.
2. Keep a plank of 6 to 12 inches height beside your chest.
3. Maintain a distance slightly more than shoulder-width between your legs.
4. Keep the pushing hand outside your chest and the other arm fully outstretched.
5. Lower yourself down and pause.
6. Lift yourself to the original position.
7. Alternate between the hands and Repeat as many times possible.

Credits: acswellness

34. Low Cable Crossover

Low Cable Crossover is the perfect workout to stabilize the core and the muscles in the chest and shoulders.

How to do Low Cable Crossover

1. Place the pulleys in the lowest position and grasp the handles of the pulleys with both your hands.
2.  Keep your hands below the waist and your arms are straight.
3. With a slight bend in your arms, pull your arms upwards.
4. Bring your hands together in front of your chest while your palms are facing upwards.
5. Return to the original position.
6. Repeat as many times as possible.

Credits: lidor dayan

35. Weighted Pushups

Weighted Pushups are a great workout to strengthen the chest and the triceps. It also works the arms and the core. It is a variation of the traditional push up which includes an additional weight.

How to do Weighted Pushups

1. Place the weighted plate on your back and lie face down in the push-up position.
2. Ensure that your hands are placed slightly wider than shoulder-width.
3. Slowly go down while your elbows extend at the side and pause.
4. Raise yourself up and Repeat as many times as possible.

Credits: GPP Fitness