A well-developed chest is one of the most sought-after features for both men and women. Whether you're increasing your max reps or fitting into that tank top, targeting your chest muscles is essential. Luckily, there are plenty of exercises you can do at the gym to build a strong, impressive chest. In this blog post, we'll take a look at the top 10 best chest exercises you can do at the gym.
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Barbell Bench Press: The barbell bench press is one of the most classic chest exercises. It targets the pectoral muscles, triceps, and shoulders, making it an excellent all-around upper body exercise. To perform the barbell bench press, lie on a bench with your feet on the ground and lift the barbell off the rack. Lower the bar to your chest, pause briefly, and then press it back up.
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Dumbbell Bench Press: The dumbbell bench press is similar to the barbell bench press but allows for greater range of motion and requires more stabilization. To perform the dumbbell bench press, lie on a bench with dumbbells in hand. Lower the dumbbells to your chest, pause, and then press them back up.
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Incline Bench Press: The incline bench press targets the upper portion of the chest muscles. It's performed similarly to the barbell or dumbbell bench press, but with the bench at a slight incline.
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Decline Bench Press: The decline bench press targets the lower portion of the chest muscles. It's performed similarly to the barbell or dumbbell bench press, but with the bench at a slight decline.
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Dumbbell Flyes: Dumbbell flyes isolate the chest muscles and can help to increase muscle activation. To perform dumbbell flyes, lie on a flat bench with dumbbells in hand. Lower the weights out to your sides until your arms are parallel to the ground, and then bring them back up.
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Cable Crossovers: Cable crossovers target the outer portion of the chest muscles. To perform cable crossovers, stand in front of a cable machine with the handles at shoulder height. Cross the cables in front of you, pause, and then bring them back to the starting position.
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Push-Ups: Push-ups are a classic bodyweight exercise that target the chest, triceps, and shoulders. To perform push-ups, start in a plank position with your hands shoulder-width apart. Lower your chest to the ground, pause, and then push back up.
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Dips: Dips are another bodyweight exercise that targets the chest, triceps, and shoulders. To perform dips, find a dip station and lower yourself down until your arms are at a 90-degree angle, and then push back up.
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Chest Press Machine: The chest press machine is a weight machine that targets the chest muscles. To use the chest press machine, sit with your back against the pad and push the handles away from your chest.
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Pec Deck Machine: The pec deck machine targets the inner portion of the chest muscles. To use the pec deck machine, sit with your back against the pad and bring your arms in front of you until they touch.
There are many different chest exercises you can do at the gym to build a strong chest. Whether you prefer free weights, your bodyweight or weight machines, there is an exercise that will work for you. By incorporating these 10 best chest exercises into your workout routine, you can achieve the chest you've always wanted!
**PRO TIP: Once you develop a workout routine, it's important to swap out the exercises you're doing every 6 weeks. This will help avoid your body from hitting a plateau and keep your body guessing!
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