chest workouts

The Best Chest Workouts to Increase Muscle Mass (Updated July 2019)

What are Chest Workouts?

The chest area has primary muscles that support it and these are pecs. The pecs have sub muscles that help to run things in the chest area and they include the pectoralis major and pectoralis minor. The pectoralis major is a fan-shaped muscle that is large and usually comprises most of the chest wall apart from ensuring that your arms are kept attached to your body this muscle is also responsible for the lifting actions, pressing and flapping. The pectoralis minor is a thin triangular muscle that lies beneath the pec major and its work is to stabilize the shoulder girdle against the rib cage. It can also play a role in respiration it abnormal breathing patterns or periods of respiratory distress.


  • Have to determine an appropriate strength level that will allow the chest mass which is being developed to be seen.
  • Have to train the chest with enough intensity and volume in order to induce great definition.
  • The chest area must be hit from different body planes and grips
  • Have to balance your chest training with back training and it should be at a ratio of two or three to one which means that for every chest exercise, you should do two to three back exercises.
  • Ensure that you work on your posture and train your rotator cuff because these four muscles are so important in maintaining the shoulder health and integrity and will allow you to train your chest for a long period of time to come

Advantages of chest workouts

Chest workouts helps to improve your posture and encourage you as an athlete to be able to stand tall and be able to show off their sculpted muscles and also add height to the chest wall and this can be a plus especially for women who want to lift their droopy breasts but you have to be very careful when working out because you have to ensure that you do a full body workout because if you concentrate on one area your back will have a slouchy appearance which is not attractive.

When you do chest workouts it helps to contribute to your overall upper body strength and gives you the ability to be able to do things such as push stalled cars, a couch.

When people do chest workouts it makes u feel confident and look strong especially in the eyes of the opposite sex.

It helps to improve shoulder stability and an overall fit body structure and also help you to avoid injuries.

It helps you to create a great range of movement and also it enhances the shoulders stability by utilizing the shoulders in a closed chain movement.

It helps you to work on your core and it is an excellent tool for muscle growth.

It is a total body workout because it allows you to safely use momentum to power through the exercises.

Disadvantages of chest workouts

They lack the balance because they tend to work on the chest more and forget to do a total body workout and that gives an uneven look

They tend to increase the amount of shoulder rotation and that, in the long run, might cause injuries

People doing chest workouts often do too much of bench pressing which reduces the number of pecs that are involved in the long run

Examples of Chest Workouts

Push press- First you clean a loaded barbell from the floor to the shoulder level or just take off the pins in the power racket. Hold the bar with an overhand grip, palms up and elbows pointed forward. Your upper arms should be parallel to the floor as the bar rests at a point on top of your chest. From a standing position lower your hips and bend your knees to dip down into a quarter squat. Then dive upward with your legs as you extend your arms and lift the bar overhead to full elbow extension. Hold the bar in that position then lower it back to its resting position on your upper chest area

Seated dumbbell press – Sit on a low back bench the hold the dumbbell in each hand above shoulder level with a grip while the palms are facing forward, Make sure your head is straight and have an aligned spine and your eyes are facing forward and the shoulders are shifted back as you press the dumbbell in an arc towards each other. After each squeeze reverse the motion in order to position and start to repeat

Military Press – Place the barbell that is chest high on the squat rack then grab it with your palms facing forward. Slightly bend your knees then place the barbell on your collarbone lift the barbell up making sure that it still lies on the chest. Take a step back and position your feet shoulder width apart from each other lift the bar over your head by locking your arms after you have picked up the barbell up with the correct grip length then hold it at the shoulder level and this should be your starting position. Lower the bar down to the collarbone as you inhale slowly lift the bar up to the starting position as you exhale.

Reverse Grip Dumbbell Press- It will help you gain power in the upper chest. First you sit on an incline bench with dumbbells on each hand then ensure that the dumbbells are facing you and are positioned directly at your pecs area. Ensure that you keep your chest is strong and has a natural arch on the lower back of the body then press the weights up with both of your hands and only pausing for a moment on top of that movement then lower the weight back down to your chest area using a three count then pause for a full count while you continue stretching your chest

Dead Stop Pushup

This workout helps you to develop the perfect pushup form and also helps you to focus on strength. Firstly ensure that you lie chest down on the ground with your hands placed just on the outside of your armpits and also your toes should be in a position that is ready for a pushup then ensure that you block your feet together and to squeeze your glutes and that you flex your abs then lift your hands by ensuring that you are squeezing your shoulder blades together then press it down to the ground and propel yourself up ensure that your spine is aligned and that your still squeezing your glutes together and then return back to the ground by bending your elbows backwards while still maintaining your position

Batwing fly

In this workout ensure that you first start with lighter weights so that you can be able to get used to the whole workout then ensure that you alternate between neutral and overhand grips . Firstly ensure that you sit in an incline bench and the dumbbells should be on both of your hands move the dumbbells at your pecs area in a way that mimics a press then ensure that your chest is kept strong and firm with a natural arch on the lower back, stretch your arms out at each side while still maintaining a strong chest position the ensure that you pause to count while your arms are still extended while you continue stretching your muscles

Close grip bench press

This exercise helps to build strength in the chest area and it is one of the safest chest workouts to do especially if you have shoulder injuries. With an overhand grip that is narrow compared to the shoulder width hold the barbell above your sternum then ensure that your arms are straight then lower the bar down to your chest area and hold it there for one second and then press the bar back up

Chest squeeze pushup

This exercise helps to stimulate the muscle fibers in the chest area and first you should place a pair of dumbbells parallel to each other but still their handles should be touching. In a standard pushup position ensure that your arms are straight from your head to your ankles then grab a dumbbell handle on each hand then with needed force press the weights together then lower your body till your chest nearly touches the dumbbells then push back up and repeat this exercise

Cable fly

This workout stimulates the body to provide tension that gives the whole body movement. Firstly you have to tie the two stirrup handles to the pulley cables then grab each stirrup cable in both hands then stand in the middle of your workout station and ensure that your arms are slightly bent but should be outstretched then lean forward a bit in your hip region but do not push it because you might round your back

Archer pushup

This workout helps in the development of your abs, chest, triceps and shoulders and also teaches on how you can be able to stabilize your core area. Firstly you have to do a pushup position then put your left hand under your shoulder and then extend your right arm fully out to your side and place the hand on a low step or a medicine ball then slightly bend your left elbow and lower your chest slightly down on the floor but you have to ensure that your left hand handles your bodyweight.

Conclusion on Chest Workouts

This is an excellent workout because it makes u feel confident and look strong especially in the eyes of the opposite sex and it is very simple to do and you have the option of doing it at home or in the gym and it also helps to improve shoulder stability and an overall fit body structure and also help you to avoid injuries and that makes it one of those workouts that people all over should try.

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