Five Best Chest Exercises for Developing Chest Muscles

A well defined chest is important to get a good physique. Since the chest is the largest upper body muscle, you need to perform the best chest exercises for developing a muscular chest.

Anatomy of the Chest

The chest has two muscles which are commonly known as the pecs:

  • Pectoralis Major
  • Pectoralis Minor

There are many exercisesthat you can perform for developing these muscles. The best among them, however, not only helps build muscle mass in the chest, but also helps in strengthening the arms and shoulders. The five best chest exercises are given below.

Bench Press

The bench press is by far the best exercise for building muscle mass, and no chest exercise routine is complete without it. It is no wonder then that when you go to a gym, you usually have to wait for your turn before you find a free bench. The bench press challenges the pecs as well as the triceps, the muscles in the trunk, and the deltoids.

Use a flat bench and grip a barbell just a couple of inches outside your shoulders with your legs on the ground or on the bench. Choose barbell weights according to your tolerance level and lower the barbell to your chest and then back upwards after a brief pause.

Pec-Dec

This is a great exercise for developing the pectoralis muscles in a big way and is performed using a pec-dec machine. Hold the bars of the machine with your arms at shoulder level and push the bars toward each other. Three sets of twelve reps of pec-dec and bench press is the best exercise routine for building muscle mass in the chest.

Chest Fly

This is for developing the deltoids and exercising the chest muscles. Lie on your back and hold the dumbbells in both hands. With your arms close to your body, bring your hands to the level of your shoulders. Hold for about 20 seconds and then bring your hands towards your chest; hold for some seconds and bring your hands back to the earlier position.

Pull Ups

The pull up is an arm exercise without weights. It involves pulling yourself up on a horizontal bar until your chin is level with the bar. Grip the bar with your palms facing you and hands just a bit wider than the width of your shoulders.

Lift yourself up till the chin goes above the bar, hold, and then go back to chin level. Start with three sets of ten each. Pull ups help build chest muscles, shoulders, abs, lats, and the back muscles.

Push Ups

This is also an arm exercise that is good for developing the chest muscles. It is performed lying you’re your face to the floor and you pushing the body up and down with the arms. Lie flat on your stomach with your arms folded, palms on the floor, and legs straight.

Raise your body above the ground with hands directly under the shoulders and feet pressed together and then back to the ground by bending the elbows.