Chest Workout: Basic Exercises To Target Chest Muscles

Here are the most effective exercises for training all parts of the pectoral muscles (upper, middle, lower).

Powerful chest are a symbol of courage and heroism, therefore, in bodybuilding, pectoral muscles are given special importance. There is a lot of ambiguous information regarding the correct training of the chest, however, science and sports medicine do not stand still, and now there is already reliable data on the correct and effective method of training the muscles of the chest. Therefore, before proceeding with the exercises, we recommend that you study the anatomy and training features of these muscles.

Today you will learn how to build a chest. We will show effective exercises and consider the anatomy of the pectoral muscles.

All exercises involve the pectoral muscle almost completely, but almost every exercise has its own emphasis on its specific area. For convenience, we divided the exercises into categories depending on the load on certain zones.

Upper Chest Exercises: Features, Proper Form, Muscles Worked

These exercises will help you focus on the upper chest.

Incline Barbell Bench Chest Press: Features And Technique

This exercise loads the upper pectoralis major muscle.

Working muscles:

• Upper chest​
• Front deltoid
• ​Triceps

Technique of the exercise:

Lie on an inclined bench (angle of inclination 45 degrees) and grasp the bar with a direct closed grip. The shoulder blades are reduced. In the lower back deflection. Legs firmly rest on the floor. Gently, while inhaling, lower the bar until it touches the upper chest. As you exhale, press the bar up, returning to its original position.

Important nuances:

Lower the barbell to the top of the chest, so the upper part of the pectoralis major muscle will work most of all. When doing the exercise, do not use an open grip, this can lead to injury. 

Dumbbell Chest Exercises: Incline Dumbbell Bench Press

In this exercise, the upper part of the pectoralis major muscle is given the main load.

Working muscles:

• Front deltoid
• Upper chest​
• Triceps

The technique of the exercise:

Take the dumbbells in your hands and lie on an inclined bench (angle of inclination 45 degrees). The shoulder blades are reduced. In the lower back deflection. Legs firmly rest on the floor. Gently athleticlightbody.com, while inhaling, lower the dumbbells down. As you exhale, press your hands up and slightly lower them.

Important nuances:

Gently lower your elbows down, because if they sharply fall below the parallel, this will transfer an excess of stress to your shoulders. So try to slowly lower your arms, but at the same time observe the full amplitude and powerfully press the weight up. 

Chest Exercises With Dumbbells: Incline Dumbbell Fly

In this exercise, the main focus is on the upper chest.

Working muscles:

• Front deltoid
• Upper chest

The technique of the exercise:

Take the dumbbells in your hands and lie on an inclined bench (angle of inclination 45 degrees). In the starting position, keep the dumbbells on outstretched arms above the chest, palms to each other. Gently, while inhaling, spread your arms to the sides. As you exhale, return to the starting position.

Important nuances:

Dumbbells should not strike at the top of the movement. When performing the exercise, do not bend your elbows strongly.

Low Cable Crossover: Features And Tehnique

This exercise is aimed at working out the upper chest.

Working muscles:

• Upper chest
• Front deltoid

The technique of the exercise:

Take the handles of the lower block in both hands and stand in the middle of the crossover. In the starting position, the hands are below. As you exhale, bring your hands together while raising them to shoulder level or slightly higher. On inspiration, return to the starting position.

Important nuances:

For greater stability, you can put one foot in front. The stronger the arms are spread apart at the lower point, the more the chest works. The closer the hands are pressed to the sides, the more the shoulders work.

Incline Cable Chest Fly: Proper Form And Muscles Worked

This exercise affects the upper chest.

Working muscles:

• Front deltoid
• Biceps
• Upper chest

The technique of the exercise:

Take the handles of the lower block in both hands and lie on an inclined bench. In the starting position, the arms are spread apart and slightly bent at the elbows. As you exhale, pull your hands in front of you. On inspiration, return to the starting position.

Important nuances:

In contrast to the dumbbell fly, in this exercise hands at the top point must be reduced completely, since the resistance at the top increases.

Best Exercises For Inner Chest Workout

These exercises will help you work out the middle part of the chest.

Bench Press: Proper Form And Features

This exercise affects the middle part of the chest.

Working muscles:

• Triceps
• Inner chest
• Front deltoid

The technique of the exercise:

Lie on a horizontal bench, grab the bar with a grip slightly wider than your shoulders and remove the bar from the racks - this wakes up your starting position. Gently, while inhaling, lower the bar until it touches the lower chest. As you exhale, press the bar up.

Important nuances:

The grip width should be such that at the lower point of the forearm movement are vertical. During the exercise, make sure that the bar moves only in a vertical plane. The elbows are under the bar. Throughout the exercise, the head is pressed against the bench, the legs are spread wide, the feet rest firmly on the floor, the shoulder blades are reduced, and the lower back is deflected.

Dumbbell Bench Press To Target Inner Chest

This exercise is designed to work out the middle part of the chest.

Working muscles:

• Triceps
• Meddle chest
• Front deltoid

The technique of the exercise:

Pick up the dumbbells and lie on a horizontal bench. In the initial position, the arms are straightened and are at the top. Gently, while inhaling, lower the dumbbells down. As you exhale, straighten your hands while squeezing the dumbbells up and slightly lower them.

Important nuances:

During the exercise, follow the trajectory of the dumbbell. You must press them evenly. The elbows are turned to the sides. Hands move in one vertical plane. Due to the small information of the dumbbells at the top, the dynamics of the work of the pectoral muscles increases, and as a result, the effectiveness of the entire exercise.

Horizontal Bench Dumbbell Fly: Correct Technique

This exercise effectively works out the middle part of the chest.

Working muscles:

• Meddle chest
• Front deltoid

The technique of the exercise:

Pick up the dumbbells and lie on a horizontal bench. In the initial position, the arms are spread apart and slightly bent at the elbows. As you exhale, pull your hands in front of you. On inspiration, return to the starting position.

Important nuances:

Do not bend your elbows strongly, as this will shift part of the load from the chest to the triceps. Try to perform the movement in a wide arc, without rotation by the hands and in the same plane. Also, do not fully connect the dumbbells at the top to maintain continuity of load on the chest muscles.

How To Get Pecs: Horizontal Bench Cable Crossovers

This exercise works the middle part of the pectoral muscles.

Working muscles:

• Middle chest
• Front deltoid
• Biceps

The technique of the exercise:

Take the handles of the lower block in both hands and lie on a horizontal bench. In the starting position, the arms are spread apart and slightly bent at the elbows. As you exhale, pull your hands in front of you. On inspiration, return to the starting position.

Important nuances:

Unlike DB fly in this exercise the hands at the top point must almost touch each other.

How To Get Bigger Pecs: Pec Fly On Butterfly Machine

This exercise loads the middle part of the pectoral muscles.

Working muscles:

• Inner chest
• Front deltoid

The technique of the exercise:

Sit on the machine (or do an exercise standing, depending on the machine design) and grab the handles with both hands - this wakes up your starting position. As you exhale, pull your hands in front of you. On inspiration, return to the starting position.

Important nuances:

At the endpoint of the movement, bring your arms fully until they touch each other.

Exercises For Lower Chest Workout

These exercises will help you shift the load on the lower chest.

Decline Barbell Press: Features, Correct Technique

This exercise works the lower part of the pectoral muscles.

Working muscles:

• Lower chest
• Triceps

The technique of the exercise:

Lie on a bench with a negative inclination (angle of inclination -45 degrees) and grasp the bar of the bar with a grip slightly wider than the shoulders. The shoulder blades are reduced. In the lower back deflection. Remove the bar from the racks and gently, while inhaling, lower it until it touches the lower chest. As you exhale, press the bar up.

Important nuances:

Lower the bar precisely to the bottom of the chest. Make sure that the bar moves only in a vertical plane.

Decline Dumbbell Press: Features, Proper Form

This exercise is designed to work out the lower chest.

Working muscles:

• Lower chest
• Triceps

The technique of the exercise:

Take the dumbbells in your hands and lie on the bench with a negative inclination (angle of inclination -45 degrees). As you exhale, press the dumbbells up and slightly lower them. On inspiration, slowly return to the starting position.

Important nuances:

Throughout the entire exercise, the lower back is deflected, the head pressed firmly to the bench.

Decline Dumbbell Fly – Great Exercise For Chest And Bicep Workout

This exercise is designed to work out the lower chest.

Working muscles:

• Lower thoracic
• Front deltoid
• Triceps

The technique of the exercise:

Take dumbbells and lie down on a bench with a negative inclination (angle of inclination -45 degrees). Hold the dumbbells on outstretched arms over the chest, palms to each other. As you inhale, begin to spread your arms to the sides, bending them slightly at the elbows. As you exhale, return to starting position.

Important nuances:

At the top of the movement, the dumbbells should not touch each other. The shoulder blades are reduced. In the lower back deflection.

Cable Chest Exercises: Upper Cable Crossover

In this exercise, the lower chest is worked.

Working muscles:

• Lower chest
• Front deltoid
• Triceps

The technique of the exercise:

Grasp the handles of the upper unit with both hands and tilt the housing slightly forward. On exhalation, bring your hands together and connect them at the level of the lower abdomen. When you inhale, return your hands to their original position.

Important nuances:

For greater stability, you can put one foot in front. During the exercise, the arms should move in the same plane. The elbows are slightly bent throughout the exercise.

Dips – Effective Exercise For A Bodyweight Chest Workout

Great exercise to train your lower chest.

Working muscles:

• Triceps
• Front deltoid
• Lower chest

The technique of the exercise:

Grip the dip bars with your thumbs. Cross your legs and bend them slightly at the knees. The gaze is directed down. Tilt your torso forward, and as you inhale, slowly lower yourself between the bars, bending your elbows. On the exhale, press from the bars returning to the starting position.

Options:

Use additional weights to increase the effectiveness of the exercise.