Building a bigger, stronger chest is a goal for many fitness enthusiasts, whether you're a beginner or an experienced lifter. But achieving impressive pecs isn't as simple as doing endless push-ups or bench press sets. To see real results, you need a structured, varied approach that targets all areas of the chest—upper, middle, and lower—while also incorporating the right combination of volume, intensity, and recovery.
As a personal trainer, I’ve worked with clients at all levels, helping them break through plateaus and maximize their chest development. In this post, I’ll share the best exercises to build a bigger, stronger chest. These moves will target different angles and muscle fibers, ensuring that you develop a well-rounded chest while avoiding stagnation.
1. Barbell Bench Press: The Classic Power Move
The barbell bench press is often called the "king" of chest exercises for a reason. It engages all parts of your chest, builds overall mass, and increases upper body strength. The bench press primarily works the pectoralis major (the large muscle that forms the bulk of your chest) but also engages the triceps and anterior deltoids (front of the shoulders).
How to do it:
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your mid-chest, ensuring your elbows are at a 45-degree angle.
- Push the bar back up, fully extending your arms while maintaining control throughout the movement.
Pro Tips:
- Use a spotter if you’re lifting heavy.
- Focus on a controlled descent to get the most out of the eccentric (lowering) phase.
- Switch up your hand placement (wide, medium, narrow) to target different parts of the chest.
2. Incline Dumbbell Press: Targeting the Upper Chest
The incline dumbbell press shifts the focus to the upper portion of the pectoral muscles, an area that’s often underdeveloped in many lifters. This movement also recruits more stabilizing muscles than the barbell bench press, as each arm works independently.
How to do it:
- Set the bench at a 30-45 degree incline.
- Hold a dumbbell in each hand with your palms facing forward.
- Press the dumbbells up, fully extending your arms, then lower them slowly to the sides of your chest.
- Keep a slight bend in your elbows throughout the movement.
Pro Tips:
- Make sure your elbows track at a 45-degree angle to avoid shoulder strain.
- Focus on controlled movements and don’t let the weights drop too quickly.
3. Chest Dips: A Bodyweight Favorite
Chest dips are one of the best bodyweight exercises to develop the lower chest, triceps, and shoulders. While it’s typically seen as a triceps exercise, leaning forward during dips places more emphasis on the pectorals.
How to do it:
- Use parallel bars or dip bars for support.
- Start by holding yourself up with your arms straight and your chest slightly forward.
- Lower your body until your upper arms are parallel to the ground or deeper if mobility allows.
- Push back up, focusing on contracting your chest as you rise.
Pro Tips:
- Keep your body slightly tilted forward to maximize chest activation.
- Avoid overextending your shoulders; go as deep as your range of motion allows.
4. Cable Chest Flys: For Full Range of Motion
Cable flys are a great isolation exercise that targets the inner chest and helps with definition. They allow for a full range of motion, which can help stretch and contract the muscle fibers in ways that other exercises can't.
How to do it:
- Set both pulleys on a cable machine to chest height.
- Grab the handles, and step forward with a slight lean to create tension in the cables.
- With a slight bend in your elbows, bring your hands together in front of you, focusing on squeezing your chest at the peak of the movement.
- Slowly return to the starting position.
Pro Tips:
- Keep a slight bend in your elbows throughout the movement to protect your joints.
- Experiment with different angles (high to low, low to high) to hit various parts of the chest.
5. Push-Ups: The Bodyweight Staple
Push-ups are a foundational exercise for building chest strength and endurance. Although it’s a bodyweight move, when done correctly, push-ups are incredibly effective at building both size and strength. They also improve stability in the shoulders and core.
How to do it:
- Start in a high plank position with your hands shoulder-width apart.
- Lower your body until your chest nearly touches the ground, keeping your body in a straight line.
- Push back up, fully extending your arms while keeping your core engaged.
Pro Tips:
- Vary your hand placement (wide, narrow, or staggered) to target different parts of the chest.
- Incorporate variations like incline or decline push-ups for added challenge.
6. Chest Press Machine: Perfect for Isolation
While free-weight exercises are great for building overall chest strength, machine chest presses allow you to isolate the pectorals more effectively and work in a controlled motion. Machines are also an excellent option if you’re fatigued or recovering from an injury since they provide added stability.
How to do it:
- Adjust the seat height so that the handles are aligned with your mid-chest.
- Grip the handles with your palms facing forward.
- Push the handles away from you in a controlled manner, fully extending your arms.
- Slowly return the handles to the starting position.
Pro Tips:
- Focus on a slow, controlled movement to maximize time under tension.
- Keep your shoulders relaxed and down to avoid unnecessary strain.
7. Flat/ Decline Cable Flys: Stretch and Contraction for the Chest
Cable flys are a great way to stretch the chest muscles at the bottom of the movement and fully contract them at the top. The cable also keeps constant tension on the muscle at the top and bottom of the movement. While not a heavy-lifting movement, flys can help build a well-defined chest and are essential for improving chest flexibility and overall muscle recruitment.
How to do it:
- Stand leaning slightly forward with a cable in each hand with palms facing each other.
- With a slight bend in your elbows, let the weight stack pull your arms apart out to the sides of your body, feeling a stretch in the chest.
- When you get to the bottom position Bring the cable handles back together by squeezing your chest.
Pro Tips:
- Focus on a slow, deliberate motion, especially during the eccentric phase.
- Keep your shoulder blades pulled back to stabilize your upper body.
8. Landmine Chest Press: Unique Angles for Growth
The landmine press is a hybrid move that can help increase chest strength while also hitting the shoulders and triceps. It’s a versatile and functional movement that provides a unique angle to target different muscle fibers.
How to do it:
- Set up a barbell with one end in a landmine attachment or in a corner.
- Grip the barbell with both hands, positioning it at chest height.
- Press the barbell away from your chest, fully extending your arms.
- Slowly return the bar to the starting position.
Pro Tips:
- Keep your core tight throughout the movement.
- Adjust your stance to find the best angle for your chest activation.
Putting It All Together: A Sample Chest Workout
Here’s a sample workout that combines these exercises to help you build a bigger, stronger chest:
- Barbell Bench Press – 4 sets of 6-8 reps
- Incline Dumbbell Press – 3 sets of 8-10 reps
- Cable Chest Flys – 3 sets of 12-15 reps
- Chest Dips – 3 sets of 8-10 reps
- Flat/ Decline Cable Flys – 3 sets of 10-12 reps
Tips for Success:
- Progressive overload: Gradually increase weight or volume over time to continue challenging your muscles.
- Rest and recovery: Ensure adequate recovery between workouts, and don’t neglect nutrition and sleep for optimal muscle growth.
- Form is key: Maintain proper form throughout each exercise to avoid injury and maximize gains.
Final Thoughts
Building a bigger, stronger chest takes time, effort, and consistency. By incorporating a combination of compound and isolation exercises, you can target all parts of the chest for well-rounded development. Remember that variety, intensity, and proper form are key to long-term success. So, whether you're just starting or looking to break through a plateau, these exercises will set you on the path to building the chest of your dreams.
Stay patient, stay consistent, and don’t be afraid to push yourself out of your comfort zone!
Coach Mitch