Building a bigger chest takes time, but is one of the biggest contributors to the V shape and big look many gymgoers are looking for. We also use our chest constantly. Any time we are pushing with our upper body, we are engaging our chests.

A group of big muscles, the chest is made up of the pectoralis major, the pectoralis minor, the serratus anterior, and the subclavis. Here are a variety of chest exercises that will help you both grow your chest muscles and build strength. Don’t forget to take care of your chest with some chest mobility. And after your workout, do some chest stretching!

1. Bench Press (and Variations)

Any list of the best chest exercises has to include or start with the bench press. Simply put, a barbell bench press allows you to lift the most weight. For growing your chest muscles, many bodybuilders stand by this classic exercise. There are a lot of variations as well you can do with this movement.

You might try it with dumbbells (my preferred way) as you will use each arm independently, get a longer range of motion, change your grip easily to target different muscles, and use smaller muscles to help stabilize the dumbbells. The weight may be less, but there is a serious argument that dumbbell bench presses may improve actual strength better than the barbell, while barbell will likely increase size.

You can also change the angle of your chest press. Incline presses will build the upper chest a bit more, while decline presses can help the lower chest develop. I actually prefer decline presses as you can lift more weight often, and it can be gentler on the shoulders. Generally speaking, I recommend doing chest presses toward the beginning of the workout, with heavy weights. This is not an ideal high-rep burnout exercise.

2. Machine Press

As you may know if you read my site regularly, I’m not a huge fan of gyms or the machines. However, the machine chest press is an effective way to build muscle. For my students who are going to gyms, I often recommend the machines such as the machine chest press toward the end of the routine. Because the machine is a fixed movement, you will target specific muscles and not use other stabilizers. It’s a great way to do a chest burnout round toward the end.

If you do use a machine press, try moving as slowly as you can. Or you might try the explosive push and slow return to start. One of the advantages of a fixed machine is the ability to move slowly and really engage the muscles. Furthermore, machine presses generally use the shoulders less than free presses, both protecting your shoulders and allowing you to really target your pecs.

3. Pushup (and Variations)

Another classic chest movement, the pushup is a fantastic bodyweight exercise to work the chest. Correct form is key with pushups, keeping the body in a straight line with an engaged core. It may take some time to build, but a mind-body connection with the chest muscles will help you really push and lower yourself with your chest. You can also pull the shoulderblades back to help really target the chest.

There are also a ton of different pushup variations. You can do incline or decline pushups, wide pushups to target the outer chest, diamond pushups to target the inner chest and triceps, pike pushups to hit the shoulders, and many more. I recommend getting comfortable with regular pushups, and then begin to incorporate different variations to hit your muscles in novel ways.

4. TRX Pushup

Yes, another pushup variation. But the TRX pushup deserves its own spot on any list of the best chest exercises. It’s also specifically one of my favorite exercises for surfers. First, as with most TRX exercises, you will use much more of your body than static versions. A TRX pushup will require you to use your core more, and you will utlize your chest, shoulders, and triceps to achieve balance and stability with this movement. Furthermore, it helps with balance and stability in general.

Another great thing about the TRX pushup is the option to make it as hard or as easy as you like. By changing the length of the TRX bands, you can change the angle of your pushup. It’s also a much more functional workout, more similar to real life applications of chest muscles than static pushes.

5. TRX Eccentric Fly

The eccentric TRX Chest Fly is a great eccentric exercise. While lifting, you are doing a TRX pushup. While lowering yourself (the eccentric portion), you are doing more of a chest fly. This is a great combination of different movements to give your chest a well-rounded workout. The benefit is that you are generally stronger on the eccentric portion. The chest fly is a bit harder than a pushup, so using it to lower yourself will allow you to get the most out of this exercise.

As with other pushups or TRX exercises, you can change the angle of the setup to change the difficulty level. As you get more comfortable and can do more reps, you can lengthen the TRX bands to make this exercise progressively more difficult.

6. Chest Dip

Although we generally think of triceps when we think of dips, we can do them in a way that targets the upper chest in a serious way. To do a chest dip, you should lean your body forward and your feet up behind you. You can let your elbows flare out slightly as you slowly dip down, but not too far. It’s a great bodyweight-only exercise, or you can incorporate weights if you are able.

7. Chest Fly

There are many ways to do a chest fly. You can use a chest fly machine, resistance bands, or dumbbells. Of course, each has its advantage. I generally work with the dumbbell fly with my students. Dumbbells work each arm and side of the chest independently of one another, allowing for both to work and develop strength. In addition, using dumbbells requires some stabilization. You may not be able to lift as much weight as a machine, but you are using many smaller muscles to actually build stability in strength.

On the other hand, the machine may be better if you’re going after muscle growth. Chest fly machines do a good job at targetting the pecs specifically. If you are using the machine regularly, I recommend mixing in some dumbbell flys as well to build the smaller stabilizing muscles of the chest.

8. Dumbbell Pullover

Finally, we have the dumbbell pullover. The original idea behind dumbbell pullovers was to expand the ribcage, but this has largely been debunked. However, it’s still a solid chest exercise, and a different movement than the other exercises on this list. I recommend doing an incline version if you’re able as it puts the fibers in the chest under more tension. You’ll also get a longer range of motion.

For more exercises and routines, check out my Stretching and Mobility Programs.

More Chest Exercises

Featured