We all know that broad shoulder and bigger chest drastically increases your personality and if your chest is good so you look more muscular in fitted clothes and tees.
Today we will discuss the Top 10 best chest workout routine which definitely helps you to achieve your goals. We all know that a bigger chest is always a symbol of manliness.
The chest is the most noticeable muscle group regardless of what you wearing and it’s one of the first things that people will subconsciously pay attention to when you first walk through the door. So, sit back relax and check out the Top 10 best chest exercises for mass.
The Anatomy of the Chest Muscles
Before getting into the Top chest exercises you need to know some basic science behind the chest muscle anatomy. I know it is not important for you but still, it is good to know information which you should know.
So, In general, we divide chest muscle into 3 parts upper chest, middle chest and lower chest but as per science chest muscle know as pectoralis and there are only 2 parts pectoralis major and pectoralis minor.
Pectoralis Major is a large fan-shaped muscle which starts from the armpit up to the collarbone and down across the lower chest region on both sides of the chest.
Pectoralis Minor is found underneath the pectoralis major. It is a thin triangle-shaped muscle that runs up and down along the upper ribs.
Best Chest Exercises
- Incline Bench Press
- Landmine Chest Press
- Flat bench dumbbell fly
- Incline Dumbbell Press
- Dumbbell Hex Press
- Decline Cable Crossover
- Chest Bar Dips
- Dumbbell Pullover
- Pec-Deck Flye
- Decline Bench Press
1. Incline Bench Press
The incline bench press is an amazing upper chest exercise. If you want a wider chest so this exercise is perfect for you.
To perform this exercise, lay down under the barbell and grab an overhand grip which should be few inches wider than your shoulder width.
After getting into the position you need to unrack the bar and hold the directly over your chest then lower the bar down and hold for a second or two then press back up to the starting position then repeat.
One thing keeps in mind, if you want maximum contraction on your upper chest so arc your lower back a bit and you will see the difference. You can perform 4 sets of 15,12,10 and 8 reps.
2. Landmine Chest Press
Landmine Chest Press exercise is one of the best upper chest exercises which targets your inner chest line along with your pectoralis major.
You can start this exercise with the barbell elevated off the ground then you need to kneel down and grab the bar in your hand in prayer position, then lean slightly forward towards the barber with the bar under your chin.
After that, stick your chest out while keeping your shoulder blade retracted and tight together then press the bar up until your arm fully extend it before returning back under your chin and repeating for rep.
Make sure to keep your elbows close to your abdomen area. It helps to maximize the inner line contraction and gives you better results. Perform 3 sets of 20 reps.
3. Flat bench dumbbell fly
This is the best chest exercises for mass and helps you to get the wider and muscular chest. Also, it is the best chest exercises for women as well.
Don’t focus on heavyweight while performing this exercise. Take the moderate weight and try to focus on full stretch of your muscle fibre.
To perform this exercise lay down on the bench then raise the dumbbell over your chest. after that, lower the dumbbell to your side following a wide arc like a path while maintaining the slight bend in each of your elbows.
Do not perform this exercise with your elbows lockdown as this is put an extra strain on your biceps and shoulder that takes attention off your chest. Perform 3 sets of 15,12 and 10 reps.
4. Incline Dumbbell Press
Incline Dumbbell Press is one of the most effective chest exercises which targets your upper chest and helps you to get a wider and muscular chest at the same time.
To perform dumbbell press correctly we need to grab 2 dumbbells that are heavy enough to be challenging for you, then place the dumbbell on your thighs close to your knees.
After that retract your shoulder blades and then lay down on your back then raise each leg one at a time to get the dumbbell right over your chest and press the dumbbell straight up over your chest and repeat the rep.
Don’t forget to keep your lower back arc and this posture trick will be used in every upper back exercise. you can perform this upper chest workout at home with the help of dumbbell. You can do 3 sets of 12,10 and 8 reps.
5. Dumbbell Hex Press
Dumbbell Hex Press most effective chest exercises. It is an amazing inner chest workout which gives you massive pump after 2-3 sets.
This exercise helps you target your inner chest line. To perform this exercise put your dumbbell on your knees just like a dumbbell press and bring in them up over your chest.
This time you are gonna have dumbbell touching together in a neutral position. once you have them tight against each other, you wanna press the dumbbell straight up then press back up while squeezing those dumbbells tight together and repeat for reps.
You need to keep your elbows inwards and squeeze the dumbbells tight together throughout the whole exercise. Perform 3 sets of 15,12 and 10 Reps.
6. Decline Cable Crossover
Cable Crossover is best chest workout for men especially those who have so much fat on the chest area. It cuts off all the excess chest fat and gives your chest a perfect shape.
To perform this exercise set your cable line above your shoulder so that you can target your lower chest. You can begin by grabbing both the cable and taking a step forward then while maintaining a slight bend in your lower back.
After that bring the cable together in an arc-like motion then open up your arms and bring the cable back, this exercise will help you to get a perfect sideline in your chest.
You can set the cable line equal to your shoulder or equal to your knees. it totally depends which parts of chest you are trying to focus on Perform 4 sets of 15,12,10 and 8 reps.
7. Chest Bar Dips
Chest Bar Dips is one of the best exercise for man boobs. so if you have so much fats on your chest area which stops you to wear T-shirts and other fitted clothes so this exercise will help you cut that unwanted chest fat in no times.
This exercise identifies as a triceps exercise as well but for better target your chest you can perform this exercise just like regular dips on parallel bars but you have to purposely lean forward the whole time.
Always keeps in mind to take your chest upward and keeps your core tight otherwise it will increase the chances of your shoulder injury so go down properly, stop there and then extend your elbows until your back up to that starting position and then repeat for reps Perform 3 sets of 10 reps each.
This exercise is a bit hard to perform for beginners because you need to lift your weight on your own. If you are a beginner so avoid this exercise for at least 4-5 months.
8. Dumbbell Pullover
Dumbbell Pullover is a great exercise to strengthening of chest. Also, people perform this dumbbell pullover exercise for lats which is perfect but there are some small difference you should know to target your chest.
To perform this exercise lay down on a bench and place your upper back, head and neck properly on the bench surface. Now, grab a dumbbell in your hand and slowly lower the dumbbell backward, allowing your elbows to come to a point at which they align with your ears.
Always engage your chest to perform this exercise and the best way to do this to keep your elbows as inwards as you can and always contract your chest throughout the whole exercise.
I have already explained you the posture for chest but if you want to train your lets so you need to bend your elbows a bit and lower the dumbbell backwards with the help of your lats and that helps you to get wider lats and enhance your back.
9. Pec-Deck Flye
Pec-Deck Flye is best upper middle chest workout for mass. It is also best exercise to get rid of man breast. the best part of this exercise is that it s always helps you to maintain your posture and directly target your chest without engaging any other muscle group.
To perform this exercise Sit down on the bench with your lower back fully in contact with the pad and your feet flat on the floor. Now, grab the handle and bring them out in an arc until they meet in front of your body. Squeeze hard, then slowly return to the start.
One thing keeps in mind while returning the handle to the starting position slightly bend your elbows and then try to return the handle bar. It will give extra stretch on your chest and enhance the size of your chest.
Always remember to contract your chest rather then your arms while squeezing hard in front of your body It will gives extra pump and increase the blood flow in your chest which helps to grow muscle mass.
10. Decline Bench Press
Decline Bench Press is good lower chest workouts and always considered in top chest exercises. Every man has desire for side chest line and this is the most effective exercise for that side chest line.
To perform this exercise Lie on a decline bench. Your torso should be fully supported from your head to your hips, with your knees bent and feet harnessed behind roller pads.
Now grab the bar with a wide overhand grip and then unrack the rod while keeping your core tight then bend your arms and slowly lower the bar toward your lower chest. When the bar reaches chest level, forcefully extend your arms, elevating the bar back to the starting position.
While performing this exercise, you need to focus on your breathing. When you push back the bar so breath out and fully contract your chest muscle and instead of lifting heavyweight, focus on full stretch and contraction.
So these are the top 10 chest exercise that you can use in your workout routine for better results and before getting into this exercises always warm up your chest to avoid any injuries.
Push-ups are the best warm up exercise for chest you can do it before starting your workout session and if you don’t have any equipment at home and no time for gym visits so you can so you can simply perform this at your home.
Push-ups strengthen your chest, arms, and shoulders and provides 63 percent chest muscle activation. so please follow the step mention below by paying close attention to your form.
So, Tighten your abdominal and keep your back flat, then keep your elbows close to your sides. Now, with the help of your hand lower yourself slowly with control and then press up. Perform 3 sets of 10 reps and increase gradually while maintaining your posture.
I really hope you guys enjoy this article, also to maximize the result you need to make sure you are eating the right muscle building food in the right amount, people usually workout without focusing on nutrition or they just eat as much as they can, so make sure that your nutrition is on point to get better result.
If you want to lose weight and don’t know the right nutrition for you so you can follow my weight loss diet plan and food article.