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

8. 1-Arm Incline Dumbbell Chest Press

How To:

Tier: 2

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

It’s a clone of the incline dumbbell chest press, except that you’re only using one dumbbell — that isolates all of the weight on one half of the body, which forces the given side to contract, balance, AND stabilize simultaneously. The combination produces an amplified contraction that tears up the upper pecs.

• (1) Set a bench to a 45º incline. Grab one dumbbell and press it over the top half of your chest. Hold the bench with your other hand.
• (2) Slowly lower the dumbbell until it’s parallel with your collarbones. Powerfully press it back overhead.
• (3) While you’re moving throughout the movement, make sure to keep your torso straight — try not to lean to the side that you’re pressing on. Repeat for the opposite arm.

9. Decline Bench Press

How To:

Tier: 2

Primary Target(s): Chest (Outer, Lower), Triceps

The decline bench press is a compound exercise that hammers the lower, outer section of the chest. Because you’re on a decline, the triceps drive the barbell at the bottom of the movement.

• (1) Lie on a decline bench with a loaded barbell. Your arms should be slightly wider than shoulder width. Keep you shoulder blades pinched back throughout.
• (2) Slowly lower the barbell down to the lower part of your chest.
• (3) Hold for .5s, contract your chest, explode through your triceps, and powerfully press the barbell straight up. SQUEEZE your triceps and pecs at the top.

10. Close-Grip Bench Press

How To:

Tier: 2

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

The close-grip bench press primarily blasts the triceps, but it’s also a killer move to carve out a pronounced line down the center of the chest. Instead of using a wide grip, you’ll use a narrow grip.

• (1) Lie on a flat bench with a loaded barbell. Tuck your elbows in so that they’re attached to your torso. Your hands should be slightly more narrow than shoulder width.
• (2) Slowly lower the bar down to the lower half of your chest — keep your elbows pinned into your body.
• (3) Powerfully contract your triceps and press the weight straight up. Squeeze your chest at the top.

11. Dumbbell Flies

How To:

Tier: 3

Primary Target(s): Chest (Outer, Middle), Biceps

Dumbbell flies are a lightweight isolation move that stretttttttttttttch out the chest, help add width, and hit the outer/lower perimeter. They also help chisel out a deep line down the middle.

Stay light — using weights that are too heavy can overload the rotator cuffs and overstretch the chest, which often leads to major injuries. Focus on strict form and a strong contraction at the top.

• (1) Lie on a flat bench with two dumbbells over your chest.
• (2) Place a slight bend in your elbows and slowly lower the weights straight out to the side of your body. Lower until they’re parallel with your chest.
• (3) Powerfully squeeze your pecs—as if you’re giving an uber-powerful hug—and pull the weights back up to start. Squeeze together as hard as possible at the top. Repeat.

12. Cable Crossovers

Image: Physique Union

How To:

Tier: 3

Primary Target(s): Chest (Outer, Middle), Biceps

Cable crossovers are a standing variation of dumbbell flies. Unlike flies, crossovers apply significant tension at the peak of the movement—not just the bottom—which amplifies the contraction down the middle of the chest. They also extend the total time under tension (TOT), which increases overall muscle activation and breakdown.

• (1) Set up a cable stack so that the handles are at shoulder height. Lean forward slightly.
• (2) Place a slight bend in your elbows and powerfully pull the cables down diagonally until your hands meet. They should be in line with the bottom half of your chest. Squeeze the contraction as hard as possible (again, it’s like a massive hug).
• (3) Slowly release the handles and return back up to start. Repeat.

13. Dumbbell Pullovers

How To:

Tier: 3

Primary Target(s): Chest (Lower), Lats, Triceps

Unlike most chest exercises, dumbbell pullovers are a pulling movement that extend the rib cage and dig into the lower chest. The lats also play a major role.

They’re a great way to leverage a distinct movement pattern, build out the lower/outer portion of the chest, and improve overhead RoM.

• (1) Lie perpendicular across a flat bench — keep your shoulders pinned down and your hips raised. Your body should form a bridge.
• (2) Hold the top half of the dumbbell and press it straight over your chest. This is starting position.
• (3) Place a slight bend in your arms and slowly lower the dumbbell back behind your head.
• (4) Powerfully contract your lower chest and lats and powerfully pull the dumbbell back up to start. Repeat.

• About
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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.

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