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The 7 Best Chest Exercises for a Strong and Functional Body

by Fit Wth Guru
chest exercises

The chest muscle is the central part of the human body and has significant strength. Most chest exercises require carrying them out as part of the workout routine. The chest muscle is essential from a functional standpoint because it supports the movement of the arm.

A big chest can be very appreciated and noticed by everyone. If you want a massive chest, then you should do the right chest exercises. Most powerlifters and bodybuilders first focus on the chest muscle and also rely on the bench press to score the most incredible lift.

Before diving into the chest exercises, you should know what muscles are in the chest part and where they are. There are five different chest muscles.

What are the muscles of the chest?

The chest muscles make up the vast chest, so you must know about them, and if you see them, it will help you grow muscle quickly. The five chest muscles are as follows:

  1. Pectoralis major muscle: It is the first pectoral muscle and big muscle in your chest. It is located just under the breast tissue.
  2. Pectoralis minor muscle: This is the second pectoral muscle, but the more minor muscle in the chest. This muscle is beneath the pectoralis major.
  3. Serratus anterior muscle: This muscle is the triangular-shaped bone in your upper back. It sits from the top of your ribcage down and along your scapula.
  4. Subclavius muscle: It sits across the shoulders and boosts your top rib. Also, it is a small and triangular-shaped muscle.
  5. Intercostal muscles: These muscles create a group of different strengths, sit between the ribs, and make the chest wall.

chest exercises

The Top 7 Chest Exercises for a Muscular Chest

Here, we discuss the most effective chest workouts that build your chest muscles quickly. The best seven chest varieties that you can easily add to your workout routines are as follows:

  • Wide Grip Pushup
  • Flat Bench Press
  • Inclined Dumbbell Press
  • Cable Crossover
  • Decline Bench Press
  • Chest Dips
  • Dumbbell Floor Press

1. Wide Grip Pushup

You start your chest exercises with the pushup, and this wide-grip pushup variety is suitable for your chest muscles. Also, it is good for warming up your chest and increasing its strength.

How to do it

  • Position your hands wider than your shoulders.
  • Conduct the pushups and at least do 10 to 15 in one set.

chest exercises

2. Flat Bench Press

The flat bench is one of the best chest exercises that grow your chest muscle and strength. You should perform with a barbell and do it with your power.

How to do it

  • Lie on the bench with your knees bent and your feet flat. Hold the barbell with your thumb covered around the barbell and your palms facing toward your feet. Press your arms directly toward the top to lift the weight off the rack.
  • Push the weight over to chest level.
  • Bring the weight down to your chest while bending your elbows to a 45-degree angle. Line up the bar with your nipples.
  • Stay momentarily, then press the weight back to the first position.

3. Inclined Dumbbell Press

The incline dumbbell press is concentrated on your upper chest and builds your chest muscles quickly. You must do an incline press with the dumbbell, and it impacts your chest and grows your strength.

chest exercises

How to do it

  • Lie on the incline bench with your knees bent and your feet flat. Hold the dumbbell with your thumb wrapped around the dumbbell and your palms facing toward your feet. Place the weight above your collarbone.
  • Reduce the weight gradually until it is slightly over your nipples and about in line with your mid-chest.
  • After remaining, push the weight back into the starting position.

4. Cable Crossover

This chest exercise is only possible with the cross-cable machine. You can perform this exercise with light weights and do it consistently, and then it will give you massive results. A cable crossover machine is available at every gym, so you must get a gym membership.

How to do it

  • Start by standing away from a set of high-pulley cable machines anchored overhead. Select a lightweight to add challenge but give you success.
  • Get the hands as you step along with one foot. Maintain enough tension and control on the handles to hold them before your chest.
  • Pull the handles down and forward across your body at about belly button level, contracting your chest muscles. To emphasize the serratus anterior muscles, one might cross one’s hands.
  • After a little moment of holding, slowly go back to the beginning.

chest exercises

5. Decline Bench Press

You can also do this decline press with dumbbells and a barbell, but in this routine, you should do it with the barbell. It targets your lower chest muscles, and this improves strength in your chest.

How to do it

  • Lie on the decline bench with your knees flexed and your ankles secured behind the ankle rests. Hold the barbell with your thumb wrapped around the barbell and palms facing toward the feet.
  • Position the weight above your lower chest in the upper stomach region.
  • Gradually bend your elbows to lower the weight down to your chest, approximately in line with your nipples.
  • Wait, then press the weight back to the starting position.

chest exercises

6. Chest Dips

It is one of the best chest exercises, and it also targets your lower and middle chest areas. Chest dips are available in every gym and suit the chest muscles. You should include this in your workout routines for more growth.

How to do it

  • Stand facing the two parallel bars and hold them, palms facing in.
  • Straighten your elbows and push into your hands, lifting your body so that it is in line with your hands.
  • Then, turn your elbows and lower your chest toward your hands.
  • Stay, then press back to the start position.

7. Dumbbell Floor Press

This exercise targets the chest and triceps while limiting the range of motions. You must do this workout with the lightweight dumbbell and lie on the floor very straight. It is one of the suitable chest exercises, and you should do this.

How to do it

  • Lie on your back with a dumbbell by your side.
  • Move over and grip the dumbbell with each hand, press it up, and take one hand off.
  • Have your feet planted on the floor or extend your legs. It is a matter of personal affection.
  • Lower the dumbbell down until your upper arm feels the floor.

chest exercises

Benefits of Training Your Chest

Not simply the competitive powerlifter or the conceited beach guy should engage in chest training. A well-developed pair of pecs is a statement and is surprisingly functional in real-world scenarios. It would help if you devoted time to building your chest muscles.

Suppose you want to increase your physical strength, correct your posture, and look better overall. In that case, we’ll discuss the advantages of strengthening your chest muscles in this post and the reasons it ought to be a cornerstone of your exercise routine.

The main benefits of training chest muscles are strengthening your core, improved posture, enhanced confidence, and a balanced physique.

People Also Ask

Why are chest exercises important?

Exercises for the chest, comprising the pectoralis major and minor, are called chest exercises. They are essential for improving posture, developing upper-body strength, and developing a well-rounded body. 

What is the function of the pectoral chest muscle?

The primary purpose of the pectoral muscles, often known as pecs, is to aid in actions like pushing, hugging, and bringing the arms across the body (adduction). They are necessary for the strength and functionality of the upper body.

Is it possible to overtrain the chest muscles?

It is possible to overtrain the muscles of the chest, which can result in tiredness, poor performance, and a higher risk of injury. It’s critical to keep a well-rounded training regimen that includes exercises for other muscle groups and to give your chest muscles enough recovery in between sessions.

What are the benefits of bodyweight chest exercises for beginners?

Beginners can significantly benefit from bodyweight chest workouts like pushups because they require little equipment and develop a strong foundation. They are adjustable to different fitness levels and enhance total upper-body fitness and muscle endurance.

Can chest exercises improve flexibility in the chest and shoulders?

Yes, by enhancing the range of motion and alleviating muscular tension, chest exercises can aid in improving shoulder and chest flexibility. Sustaining good posture and avoiding injuries require this flexibility. It improves flexibility in the chest and shoulders with these chest workouts.


Building up the muscles in your chest has many benefits. Above all, having a well-developed chest dramatically aids in achieving functional strength, better posture, elevated self-esteem, and a balanced body. You must understand the muscles involved and incorporate a variety of chest workouts into your training regimen if you want to reap these benefits.

 Focusing on your chest muscles is an essential part of a well-rounded training program, regardless of your goals, be they powerlifting, bodybuilding, or just improving your general fitness. 

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