Unlocking Pectoral Power: Chest-Building Exercises

Building a strong and well-defined chest requires a combination of compound and isolation exercises that target different parts of the chest muscles. Here are 20 effective chest exercises to help you achieve your goals:

1. Dumbbell or Barbell Bench Press

• Lie flat on a bench with your eyes aligned with the bar.
• Grip the barbell slightly wider than shoulder-width apart, keeping your wrists straight.
• Plant your feet firmly on the ground, creating a stable base.
• Lower the barbell slowly to your chest, keeping your elbows at around a 90-degree angle.
• Pause briefly when the bar touches your chest.
• Push the barbell back up using your chest and arm muscles, fully extending your arms without locking your elbows.

This is the most traditional and common form of bench press. It involves dumbbells or a barbell, weights, and a bench. You can do flat, incline, or decline bench presses using a barbell. If you’re looking for variety in a bench, consider the Next Fitness Pro Utility FID Bench. This weight bench has the ability to be placed into a flat, incline or decline position.

If you’re looking for something that has the whole package, check out our Pro Performance Pack. It’s made for all the weight training enthusiasts who love an upper body sesh, this gym package will help you crush some serious goals!

2. Smith Machine

•  The Smith Machine is a piece of equipment that has a guided barbell on vertical rails. It allows for safer bench pressing because the barbell is secured, and you only need to control the up-and-down motion. It's excellent for beginners or when you don't have a spotter.

Check out our ProForm Smith Rack Carbon Strength. Including an adjustable utility bench allowing you to incline and decline making it the perfect machine for working out your chest, lower chest and triceps. On the other hand our Body Iron All-In-One Functional Trainer features some of the most effective strength equipment, including a functional trainer, smith machine, power rack and multi-grip chin up bar. These pieces of equipment are excellent for performing a wide variety of upper and lower body exercises including squats, deadlifts, bench press and pull ups. 

3. Chest Press Machine

•  A chest press machine is a plate-loaded or selectorised machine that targets the chest muscles. It often has handles you push forward rather than lifting a barbell.

Our Body Iron Multi Chest Press & Shoulder Press is built with a solid high quality steel counter weight allows users to choose from 5kg to 110kg, with 5kg increase successively.

4. Push Ups

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.
• Your feet should be together, and your toes should be pointing towards the ground.

Push ups can be performed in standard, incline, diamond, wide-grip and medicine ball positions.

5. Dumbbell Flyes

• Lie flat on your back on a bench with a dumbbell in each hand, held directly above your chest.
• Your palms should be facing each other, and your arms should be slightly bent at the elbows, maintaining a slight bend throughout the exercise.
• Lower the dumbbells slowly and with control, keeping a slight bend in your elbows.
• Open your arms wide to the sides, feeling a stretch in your chest muscles. Your chest should be the primary muscle engaged in this movement.
• Stop when your chest feels a slight stretch or when your upper arms are parallel to the ground.

6. Cable Crossovers

• Adjust the cable machine to the highest position and attach single-grip handles to both sides.
• Stand in the center, feet shoulder-width apart, and grab a handle in each hand with palms facing down.
• Take a step forward, maintaining a slight bend in your elbows.
• Keep your arms slightly bent, engage your core, and exhale as you bring the handles together in front of you. Focus on squeezing your chest muscles at the peak of the movement.
• Inhale and slowly return your arms to the starting position, maintaining control. Don't allow the weights to slam back.
• Repeat the motion for the recommended number of repetitions, keeping a smooth and controlled pace throughout.

Consider our Body Iron Adjustable Dual Pulley Station for your cable crossovers. With 20 vertical positions and a strong construction, you will be able to maximise your cable workouts for a complete commercial gym experience, right from the comfort of your own home. 

7. Chest Dips

• Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Keep your body leaning forward slightly to target your chest muscles.
• Make sure to keep your back straight and your chest up throughout the movement. Avoid leaning too far forward, as it can strain your shoulders and back.
• Push through your palms to straighten your arms and lift your body back up to the starting position. Exhale as you push up.
• Lock out your elbows at the top, but do not hyperextend them. Maintain control throughout the movement to engage your chest muscles effectively.

The Body Iron Dip Station is perfect for building strong shoulder muscles, develop amazing pecs and defined triceps.

8. Pec Deck Machine

• Sit with your back firmly against the machine's pad and grip the handles with a firm, comfortable grip.
• Start with your elbows bent at approximately 90 degrees and your upper arms parallel to the floor.
• Slowly push the handles together in front of you, focusing on squeezing your chest muscles as you do so.

The Body Iron Pec Dec & Rear Delt Machine features dual overhead resistance arms, allowing you to operate each arm independently, helping you achieve greater muscle symmetry.
The Next Fitness Home Gym NFHG-10888 has plenty to offer, including dual action arm and chest developer, high and low pulleys, as well as a leg developer. With this many stations you'll have all bases covered when it comes to every upper and lower body training session.

9. Chest Squeeze

• Sit or stand comfortably with your spine straight and shoulders relaxed.
• Hold a  yoga block between your hands at chest level. Choose a yoga block with appropriate width and thickness that allows you to comfortably grip it.
• Inhale deeply, expanding your chest as you do so.
• As you exhale, gently squeeze the yoga block between your hands. Focus on engaging your chest muscles during this movement.
• Imagine trying to squeeze the block into a smaller space, keeping the pressure consistent and controlled.

10. Landmine Press

• Place one end of a barbell into a landmine attachment or secure it in a corner to keep it stable.
• Load the other end of the barbell with an appropriate weight.
• Stand facing the loaded end of the barbell with your feet shoulder-width apart.
• Bend your knees slightly and engage your core muscles for stability.
• Grab the free end of the barbell with one hand and bring it to the center of your chest, palm facing down, elbow bent.
• Stand tall and exhale as you push the barbell away from your chest, extending your arm fully. Keep your chest up and maintain a slight bend in your elbow to avoid locking your joint.
• Inhale as you slowly lower the barbell back towards your chest in a controlled manner, feeling a stretch in your chest muscles.

11. Wide Grip Push-Ups

How to Perform:

• Start in a push-up position with your hands placed wider than shoulder-width apart.
• Keep your body in a straight line from head to heels.
• Lower your chest toward the ground by bending your elbows.
• Push back up to the starting position.

Muscles Used: Targets the chest, shoulders, and triceps.

12. Diamond Push-Up

How to Perform:

• Start in a high plank with your body straight, core engaged, and hands forming a diamond shape on the floor.
• Lower your chest towards your hands, keeping elbows close and maintaining a straight back.
• Push through your palms to return to the starting position, keeping control and avoiding flared elbows.

Muscles Used: Primarily target the triceps brachii, while also engaging the inner chest (pectoralis major), front shoulders (deltoids), core muscles for stability, and forearms for balance and control.

13. Medicine Ball Chest Pass

How to Perform:

• Stand with feet shoulder-width apart, holding a medicine ball at chest level.
• Forcefully push the ball forward and away from your chest.
• Catch the ball as it returns and repeat.

Muscles Used: Engages the chest, shoulders, and triceps.

14. Incline Dumbbell Press

How to Perform:

• Lie back on an incline bench set at 30-45 degrees.
• Hold dumbbells at chest level with palms facing forward.
• Press the dumbbells upward until your arms are fully extended, then lower them back with control.

Muscles Used: Focuses on the upper chest and shoulders.

15. Decline Bench Press

How to Perform:

• Lie on a decline bench and grasp a barbell with a shoulder-width grip.
• Lower the barbell to your lower chest, then press it back up to the starting position.

Muscles Used: Targets the lower chest and shoulders.

16. Dumbbell Pullover

How to Perform:

• Lie on a flat bench with a dumbbell held above your chest.
• Lower the dumbbell behind your head, then pull it back to the starting position.

Muscles Used: Works the chest, back, and triceps.

17. Dumbbell Hex Press

How to Perform:

• Lie on a flat bench with dumbbells held together at the center of your chest.
• Press the dumbbells upward while keeping them pressed together, then lower with control.

Muscles Used: Targets the inner chest and triceps.

18. Ring Flyes (TRX)

How to Perform:

• Stand facing away from the TRX anchor point, holding the handles with arms extended.
• Lean forward slightly and open your arms wide, then bring your hands back together.

Muscles Used: Emphasises the chest and shoulders.

19. Machine Chest Flyes

How to Perform:

• Sit on the chest fly machine, grasp the handles, and bring them together in front of your chest.
• Slowly return to the starting position.

Muscles Used: Targets the chest.

20. Incline Cable Press

How to Perform:

• Set the cables to the lowest position on a cable machine.
• Lie on an incline bench and grasp the handles with palms facing forward.
• Press the handles upward until your arms are fully extended, then lower with control.

Muscles Used: Focuses on the upper chest and shoulders.

Remember to maintain proper form and technique, gradually increase the weight and intensity as you progress, and ensure you include a mix of compound and isolation exercises to target all areas of your chest effectively. Additionally, it's crucial to have a well-rounded workout routine that includes exercises for other muscle groups, as overall strength and balance are key to achieving a well-developed chest. Always consult a fitness professional or trainer if you're new to these exercises or have any concerns about your form or safety.