20 Best Chest Workouts of All Time (Updated 2019)


Getting a big, strong chest is a primary objective for many gym-goers, which is why the bench press is one of the moves most men perform regularly. The chest muscles consist of the pectoralis major and minor – known collectively as the pecs – and the serratus anterior.

These muscles are primarily responsible for pushing objects away from you, which is why the bench press is so popular. It’s a great test of upperbody strength, but it is important to work this significant muscle group in a variety of ways and from multiple angles. By targeting the upper, middle and lower parts of the pectorals, you’ll achieve maximum muscle strength and size.

So, you are going to learn best chest exercises that will motivate you but also give you a massive chest. Here are 20 best chest exercises but before getting started I just wanna say that "A one Hour Workout is 4 % of your day. No Excuses !. Never put it in your mind that you will get stunning chest in a day or in a week but it is possible to get in Month.

So, without more talking let's get start.

1

Barbell Bench Press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • On a flat bench, lie supine (on your back).

  • Bring your feet back, spread your legs and place them firmly on the ground. Either your toes or your heels should be planted on the floor.

  • Arch your back.

  • Using a grip that is a little over shoulder width apart, dismount the barbell.

  • Retract (push together) your shoulder blades and straighten your wrists, while holding the barbell.

2

Incline Dumbbell Bench Press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Sit on a bench inclined at 45 degrees and rest one dumbbell on each knee and holding a dumbbell in each hand.

  • Kick the dumbbells up, one at a time into place, as you lie back on the bench.

  • Position the dumbbells to the sides of your chest, with your elbows bent and tucked in to your torso a little.

  • Straighten your wrists.

  • Spread your legs and place your feet flat on the floor.

3

Incline Barbell Bench Press

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie supine (on your back) on a bench inclined at 45 degrees.

  • Spread your legs, bring your feet back, and place them firmly on the ground.

  • Arch your back.

  • Dismount the barbell using a wider-than-shoulder-width grip.

  • Retract (push together) your shoulder blades and straighten your wrists.

4

Machine Chest Press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Adjust your seat so that the handles are approximately chest height.

  • With your back pressed firmly against the back rest, sit in the chest press machine.

  • Grasp the handles with a pronated (overhand) grip.

  • Plant your feet firmly on the ground.

5

Machine Fly

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your back pressed firmly against the back support, sit on the fly machine.

  • Grasp the levers at shoulder height.

  • Internally rotate your shoulders so that your wrists, elbows, and shoulders are level.

6

Dumbbell Pullover

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface.

  • Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance.

  • Hold a dumbbell with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.

7

Incline reverse-grip dumbbell

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest one dumbbell on each knee.

  • As you lie back on the bench, kick the dumbbells up over your body with your knees, one at a time.

  • Position the dumbbells to the sides of your chest, with your elbows 45 degrees away from your torso and your palms facing up.

  • Spread your legs and place your feet flat on the floor.

8

Lying cable fly

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Between two low cable pulleys, place a flat bench.

  • Grasp the stirrup (handle) of each pulley and lie supine (on your back) between the two pulleys, with your arms extended out to your sides.

  • Flex your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.

  • Arch your back and stick out your chest.

9

Decline Barbell Bench Pres

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Under the leg brace of a declined bench and lie on your back, lock your feet.

  • Using a grip that is a little wider than shoulder width, dismount the barbell from the rack.

  • Retract your shoulder blades (push them together) and straighten your wrists, while holding the barbell.

10

Low cable cross over

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand midway between two low pulleys, holding one handle in each hand.

  • Position one foot in front of the other for stability.

  • Extend your arms a little out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forwards.

11

High cable cross over

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand between two high pulleys.

  • With your left hand and the stirrup of the right pulley with your right hand using an overhand grip, grasp the stirrup of the left pulley.

  • Bend forward a little by flexing your hips and knees.

  • Now, Internally rotate your shoulders so that your elbows are shoulder height.

12

Push up

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Get on your hands and knees, with your arms positioned a little wider than shoulder width.

  • Extend your feet backward and straighten your body.

13

Decline bent arm barbell pullover

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie supine (on your back) on a declined bench and lock your feet securely under the foot pads.

  • Get a partner to hand you a loaded barbell, or pick the barbell up from behind you, on the floor.

  • Hold the barbell using a narrow pronated (overhand) grip and press it up over your chest.

  • Flex your elbows to an angle that is approximately 90 degrees.

14

Dumbbell fly

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees.

  • As you do so, lie back on the bench and, kick the dumbbells up into position over your chest, one at a time.

  • Spread your legs and plant your feet flat on the floor.

  • Bend your elbows a little, and internally rotate your shoulders so that your elbows point out to the sides.

  • Arch your back and stick out your chest.

15

Decline Dumbbell Bench Press

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your dumbbell in each hand, sit on the end of a declined bench and rest the dumbbells on your knees. You can also get a training partner to hand you the dumbbells after you sit down.

  • Hook your feet securely under the foot pads.

  • Lie supine (on your back) and position the dumbbells to the sides of your chest, with your wrists pronated (facing away from you). Your elbows should be flexed and tucked into your sides a little.

16

Incline cable fly

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Place your bench inclined at 45 degrees between two low cable pulleys.

  • On the bench, lie supine on your back, holding one stirrup (handle) in each hand.

  • Position the stirrups out to each side.

  • Bend your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.

17

Cable cross over

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand midway between two pulleys, holding one stirrup in each hand.

  • For stability, place one foot in front of the other.

  • Bend forwards slightly at the hips, keeping your back straight.

  • Extend your arms out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forward.

18

Cable Bench press

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Between two low cable pulleys, place a flat bench.

  • On the bench, feet flat on the floor, grasp both stirrups and lie supine (on your back).

  • Position the stirrups to the sides of your chest, with your elbows bent and tucked in to your torso at a 45-degree angle.

19

Incline cable Bench press

image

  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Place your bench inclined at 45 degrees between two low cable pulleys.

  • Grasp both stirrups (handles) and lie supine (on your back) on the bench, with your feet flat on the floor.

  • Position the stirrups to the sides of your chest, with your elbows flexed and tucked into your body a little.

20

Close grip barbell bench press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor.

  • Dismount the barbell using a shoulder-width grip.

  • Straighten your wrists.

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