Building a large, muscular chest doesn’t always have to be a difficult chore. Nonetheless, with hundreds of viable workout options on the Internet or from respected trainers, it can be hard knowing which upper body workout to add to your regimen, especially when you factor in maintaining a healthy lifestyle.
With that being said, here are a few standard and effective upper body workout exercises that can boost the muscle growth in your chest, giving you the muscular build you’re looking for.
Barbell Bench Press
When it comes to traditionally building bulks of muscle, the barbell bench press exercise supersedes everything. Bench pressing is a standard method of adding plenty of bulk to your chest as effectively as possible.
To perform a bench press, remember to secure a tight and wide grip on the bar to protect yourself and to put stress on your muscles. You can perform this exercise in sets of 5 to 8 reps. Challenge yourself by adding weights to each progressive set.
The key to this exercise is to truly push yourself, so if you aren’t sore and tired from completing your set, you aren’t gaining anything.
Incline Dumbbell Press
Another great exercise that builds chest muscle is the incline dumbbell press routine. In fact, the main emphasis of this exercise is to supplement your upper body. The challenging angle of the exercise will carve out a firm chest for you if you incorporate it into your workout routine.
To achieve a perfect set, simply grab two dumbbells of your preferred weight and begin lifting them, without allowing your elbows to dip below your shoulders. Perform 10-12 reps on your first set, and make sure to engage your pecs on each rep.
On the last set, perform this exercise to failure. If you truly push yourself, you’ll feel the results at the very moment you complete with your final set.
Flat Dumbbell Fly
Unlike the incline dumbbell press exercise, the flat dumbbell fly exercise incorporates a large amount of your muscle fibers in your chest. The “fly” routine in this exercise builds muscle control and eventually allows lifters to engage in more difficult upper body workouts.
In this exercise, perform a basic set of 10-12 reps with your preferred weights. On the second and final set, perform this activity to failure. If your muscles feel heavy and your chest feels tight, then you did perfect.
The bar dip may not be the most popular exercise in the gym, but there is probably a reasonable explanation for that. Mainly, this exercise is easy to do, but difficult to maintain. The key of this exercise is form, so there is no need for any routine reps. If you do this exercise correctly, then you will effectively isolate your chest to increase your muscle mass.
To start, begin with a wide grip on the bar. Kick your feet back and hold them in that position. Next, go down as low as you can, but only come halfway up for each rep. Keep your body straight and perform three sets to failure. Remember, your form is key.
It doesn’t get much simpler than this. Pushups are the supreme chest exercise that anyone can perform without any equipment. Performing this exercise to the maximum will increase your blood flow, instantly building muscle with each rep.
To get the most out of your push up workout, perform three sets to failure. Rest for a couple of minutes in between each set, but don’t cut yourself any slack. The goal of this exercise is to really burn out your muscle, so as long as you complete your three sets, you are doing your chest a huge favor.
Decline Barbell Bench Press
The decline barbell bench press exercise is a complex exercise, but if you step up to the challenge, you can beef up your chest and pec muscles really quickly.
To perform this exercise, simply get into a bench press position and start with your barbells in the up position. Next, bring the barbells down as slowly as you can. Your first set should be 10-12 reps, but your next set should be until failure. Think of this exercise as a reverse bench press, but just as effective.
The Best Chest Workouts
Essentially, building a firm chest requires consistency, dedication, and a healthy diet that has plenty of food for bodybuilding. Use 2-3 of these exercises every time you visit the gym to help you bulk up your chest today.
If you’re worried these exercises may be too much for you, explore some beginner workouts instead.
Rene Daniel is a personal trainer and freelance lifestyle writer from Los Angeles, California. With over 10 years of experience, he has trained many clients and leads fitness classes to help them reach their goals. During his free time, he enjoys kayaking, hiking, and reading.