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The 13 Best Chest Exercises To Pummel Your Pecs And Build An Iron-Clad Chest

Posted by on Feb 24, 2015 in Chest, Exercise Lists, Exercises, Featured Article, Muscle It UP | 0 comments

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Struggling to add mass, width, and stunning HD resolution to your chest? Crank up the poundage and start pushing weight.

An iron-clad, barrel chest immediately projects Hulk-like strength and screams masculinity. It’s one of the most immediately noticeable muscle groups, regardless of whether you’re rendezvousing on a beach or suited up and dressed to impress — both in a positive and negative way.

And if you’re a lady, chest moves are absolutely essential. They’re the single best way to develop complete upper body strength, and they help build a sheath of muscle tone across the triceps and shoulders.

In short, work your chest; gender notwithstanding.

The strategy: first blow up your pecs with a stable of powerful compound exercises; second, chisel out definition and striations with targeted isolation moves. That 1-2 punch allows the chest to handle massive weight and volume—an essential for building overall mass and size—but simultaneously sculpts out a separated mid-line, strong definition along the perimeter, and a deep chest that spans from ribs to clavicle.

We’ve pulled together 13 of the most effective chest exercises to absolutely pummel your pecs and construct a powerful, hulking chest. Combine various moves using the blueprint below to form an unbelievably killer, comprehensive chest workout gauntlet.


 

The 13 Best Chest Exercises To Pummel Your Pecs

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We’ve split up chest exercises into tiers based on priority and overall effectiveness. While you should leverage everything (especially to emphasize weak points), tiers 1 & 2 should always form the foundation of your routine.

  • Tier 1: The Essentials — Dumbbell Chest Press, Barbell Bench Press, Swiss Ball Chest Press, Dips, Push Ups
  • Tier 2: Targeted Power Moves — Incl. Dumbbell Press, Incl. Bench Press, 1-Arm Incl. Press, Decl. Bench Press, Closed Grip Bench Press
  • Tier 3: Shaping Accessories — Dumbbell Flies, Cable Crossovers, Pullovers

Tier 1 is stuffed with all-around compound moves that slap on mass and size across the entire chest. They’re your hard-hitting anchor exercises. Tier 2 consists of targeted compound moves that leverage a variety of angles and arm positions to hammer the upper and lower chest. Tier 3 is made up of accessorizing isolation moves that mainly contribute aesthetics and bring up specific areas of focus (lower chest, mid-line, outer line).

As a general blueprint (think of it as a LEGO project), use the following format to construct an effective chest workout on the fly:

  • Tier 1 (1-3): Pick 2 — 1 press and 1 bodyweight exercise. Press for 4 sets x 12 reps; do 3 sets of either dips or push ups to finish the workout.
  • Tier 2 (4-8): Pick 2 — 1 incline move and 1 additional move. Do 3 sets x 12 reps of both.
  • Tier 3 (9-11): Pick 1. Do 3 sets x 12 reps.

*Click each exercise name for a pop-up video demo.

 

1. Dumbbell Chest Press

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How To:

Tier: 1

Primary Target(s): Chest (All), Triceps

The dumbbell chest press is the most important move for comprehensive chest development, especially if you’re new to the lifting game. Some people swear by the traditional bench press, but the dumbbell version requires massive single-arm stabilization, which helps actively shape the pecs.

It’s also considerably more difficult, especially as the weight starts to skyrocket. Because of that, you won’t be able to handle as much weight as you would with a barbell.

  • (1) Lie on a flat bench with two dumbbells straight above your chest. Draw your shoulder blades back and place a slight arch in your back.
  • (2) Slowly lower until the dumbbells are parallel with your chest. Your arms should be at a 45° angle with your torso — not 90º.
  • (3) Powerfully contract your chest and press the dumbbells straight up. Squeeze your inner chest at the top.

 

 

2. Barbell Bench Press

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How To:

Tier: 1

Primary Target(s): Chest (All), Triceps

Like the dumbbell chest press, the barbell bench press blasts the entirety of the pecs. It’s a great way to overload the chest, slap on muscle mass, and build major strength. The barbell variant allows the body to handle a much heavier load—and a higher upper limit—than it can with dumbbells.

  • (1) Lie on a flat bench with a loaded barbell. Position your hands slightly wider than shoulder width apart. Draw your shoulder blades back and place a slight arch in your back.
  • (2) Slowly lower until the barbell is right above your chest (the bar can touch, but don’t bounce it). Your arms should stay at a 45° angle with your torso — not 90º.
  • (3) Powerfully contract your chest and press the barbell straight up.

 

 

3. Swiss Ball Chest Press

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How To:

Tier: 1

Primary Target(s): Chest (All), Triceps

The motion is identical to the dumbbell chest press, except that you’re propped up on a Swiss ball. Because you’re constantly engaged and off balance, it requires significant core stabilization, hip strength, and balance to coordinate the entire movement.

That combo jacks up the difficulty, keeps the chest engaged, and amplifies the contraction throughout the movement. Your chest will sizzle.

  • (1) Place your shoulder blades directly on top of a Swiss ball. Raise your hips and form a flat bridge with your body.
  • (2) Keep your body as straight as possible, balance on the ball, and powerfully press the dumbbells overhead. Squeeze at the top.
  • (3) Slowly lower until the dumbbells are parallel with your chest and your triceps are touching the ball. Repeat.

 

 

4. Dips

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How To:

Tier: 1

Primary Target(s): Chest (All), Triceps

Dips are an extremely effective bodyweight move that simultaneously hit the chest and triceps. Given the unique movement pattern and extended range of motion (you’ll get a massive stretch at the bottom), they’re a potent way to dig into the chest in way that’s different from most traditional presses.

  • (1) Hop up on two parallel bars and lock out your arms. Lean forward slightly to increase the amount of tension on the chest. Pull your shoulders back.
  • (2) Slowly lower yourself until your triceps are parallel with the floor.
  • (3) Powerfully contract your triceps, squeeze your chest, and press yourself back up to a full extension.

 

 

5. Push Ups

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How To:

Tier: 1

Primary Target(s): Chest (All). Triceps

Whether you’re doing traditional push ups, one-arm push ups, twisting push ups, or incline push ups, they’re a versatile move that deserve a spot in every chest routine. Pick your favorite and do them as an accessory to weighted work (or as a killer bodyweight move whenever you don’t have a gym).

We’ve laid out 8 killer versions. Integrate a few sets into every chest workout.

 

 

6. Incline Dumbbell Chest Press

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How To:

Tier: 2

Primary Target(s): Chest (Upper), Triceps, Front Deltoids

The incline dumbbell chest press is a compound move that targets the upper half of the chest (including the front deltoids). It helps develop strong separation across the clavicles and down the top part of the mid-line.

  • (1) Set up a bench so that it’s at a 45º angle.
  • (2) Dig your feet into the ground and press the dumbbells straight up over the upper part of your chest. Keep your arms at 60º with your torso.
  • (3) Slowly lower until the dumbbells are in line with your collarbone. Powerfully press up and SQUEEZE your pecs together at the top.

 

 

7. Incline Barbell Bench Press

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How To:

Tier: 2

Primary Target(s): Chest (Upper), Triceps, Front Deltoids

Like the dumbbell version, the incline barbell bench press also targets the upper chest. It’s a powerful way to add mass and thickness across the top half of the pecs.

  • (1) Lie on a incline bench with a loaded barbell. Position your hands slightly wider than shoulder width apart.
  • (2) Lower the barbell to the top portion of your chest.
  • (3) Powerfully press up to a full extension.


 

Pages: 1 (Chest Exercises 1-7) | 2 (Chest Exercises 8-13)

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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