Best Chest Exercises For Mass

Are you ready to build a massive, chiselled chest that turns heads and commands attention? Look no further!

Welcome to the ultimate guide to the best chest exercises for mass. In this article, we unveil the most effective and proven chest exercises that will help you add size, definition, and strength to your pecs like never before. From compound movements to isolation exercises, we've got you covered.

So, grab your workout gear and get ready to unleash the beast within as we reveal the secret to achieving a chest that's the envy of everyone.

Table of Content

Introduction

Table of Content

Top 10 Best Chest Exercises For Mass

• Barbell Bench Press

• Low-Incline Press

• Dumbbell Chest Fly

• Bent-Forward Cable Crossovers

• Pullover

• Landmine Press

• Dumbbell Floor Press

• 3-Way Suspension Trainer Flye

• Inclined Dumbbell Flys

• Dips

Conclusion

Top 10 Best Chest Exercises For Mass

1. Barbell Bench Press

The standing barbell bench press is a classic compound exercise that primarily targets the pectoralis major, with secondary involvement of the triceps and anterior deltoids. This exercise is important for the topic as it allows for heavy lifting, promoting overall chest mass and strength development.

The standing position also engages stabilizing muscles, enhancing overall upper body stability and strength.

How to do the Barbell Bench Press:

• Start by lying on a flat bench, with your feet flat on the floor.

• Grab the barbell with an overhand grip, just outside shoulder-width apart.

• Unrack the barbell and bring it over your chest, with your arms fully extended.

• Lower the barbell until it's just above your chest, then press it back up to the starting position.

• Keep your back flat on the bench and your core engaged throughout the movement.

2. Low-Incline Press

The low-incline press targets the upper chest (clavicular head of the pectoralis major) and triceps. This exercise is included in the list as it emphasizes the development of the upper chest, contributing to a well-rounded and balanced chest appearance.

Low-incline presses are beneficial for targeting the often-underdeveloped upper chest muscles.

How to do the Low-Incline Press

• Set an adjustable bench to a low incline (around 15-30 degrees) and lie on it with a dumbbell in each hand.

• With your arms fully extended, lower the dumbbells until they're just above your chest.

• Press the dumbbells back up to the starting position.

3. Dumbbell Chest Fly

Dumbbell chest flies primarily target the pectoralis major and also engage the anterior deltoids and triceps. This exercise is crucial for the topic as it promotes a deep stretch and peak contraction of the chest muscles, contributing to overall chest development.

Dumbbell chest flies are effective for enhancing chest muscle isolation and promoting muscle hypertrophy.

How to do the Dumbbell Chest Fly

• Lie on a bench with your feet flat on the floor and your arms straight up above you, holding a dumbbell in each hand.

• With your palms facing each other, slowly lower the dumbbells out to the sides, keeping your elbows slightly bent.

• Lower the dumbbells until they're in line with your chest, then slowly raise them back up to the starting position.

• Keep your core engaged and your chest lifted throughout the exercise.

4. Bent-Forward Cable Crossovers

Bent-forward cable crossovers target the inner and outer chest muscles (pectoralis major), emphasizing the sternal and clavicular heads. This exercise is important for the topic as it allows for continuous tension on the chest throughout the movement, promoting muscle pump and metabolic stress.

Bent-forward cable crossovers contribute to comprehensive chest development and definition.

How to do the Bent over Cable Rows

• Attach a straight or rope handle to the low pulley of a cable machine.

• Hinge at the hips and lean forward until your back is parallel to the floor, keeping your core engaged.

• Grab the handle with an overhand grip, palms facing each other.

• With your arms fully extended, pull the handle towards your chest, squeezing your shoulder blades together.

• Lower the weight back down to the starting position with control.

5. Pullover

The pullover exercise primarily targets the pectoralis major, latissimus dorsi, and triceps. This exercise is included in the list as it offers unique chest and back muscle engagement, promoting overall upper body development.

Pullovers also contribute to ribcage expansion and chest flexibility, enhancing chest muscle development.

How to do the Pullover

• Lie flat on a bench with your head, shoulders, and lower back in contact with the bench.

• Hold a dumbbell with straight arms above your chest, palms facing each other.

• Keeping your arms straight, lower the weight behind your head until your elbows are in line with your ears.

• Return to the starting position by bringing the weight back up above your chest.

6. Landmine Press

The landmine press primarily targets the pectoralis major and front deltoids. This exercise is crucial for the topic as it allows for a natural pressing motion, promoting chest muscle activation without excessive strain on the shoulders. Landmine presses are effective for building chest mass and strength with minimal risk of shoulder injury.

How to do the Landmine Press

• Load a barbell with the desired weight and place it in a landmine attachment.

• Stand about two feet away from the landmine, facing away from it.

• Squat down and grab the bar with an overhand grip, palms facing each other.

• Stand up and press the barbell straight up until your arms are fully extended.

• Lower the barbell back down to the starting position.
  

7. Dumbbell Floor Press

The dumbbell floor press targets the pectoralis major, triceps, and anterior deltoids. This exercise is important for the topic as it provides a full range of motion while eliminating the leg drive, promoting strict chest muscle engagement.

Dumbbell floor presses are beneficial for developing chest strength and muscle endurance.

How to do the Dumbbell Floor Press

• Lie on your back on the floor, holding a dumbbell in each hand with straight arms over your chest.

• Bend your elbows and lower the dumbbells until they're just above your chest.

• Pause for a moment, then press the weights back up to the starting position

8. 3-Way Suspension Trainer Flye

The 3-way suspension trainer flye targets the pectoralis major, engaging the chest muscles from various angles. This exercise is included in the list as it promotes stability, core engagement, and chest muscle activation.

Suspension trainer flyes contribute to balanced chest development and muscle coordination.

How to do the 3 Way Suspension Flye

• Start in a plank position, with your hands in the handle of a suspension trainer.

• Keeping your core engaged, move your arms up and out to the sides, like you're doing a traditional chest flye.

• Next, bring your arms forward, as if you're doing a front raise.

• Finally, lower your arms back down to the starting position.

9. Inclined Dumbbell Flys

Inclined dumbbell flys primarily target the upper chest (clavicular head of the pectoralis major) and also engage the anterior deltoids. This exercise is crucial for the topic as it emphasizes the development of the upper chest, contributing to a balanced and well-defined chest appearance.

Inclined dumbbell flys are effective for targeting the often-underdeveloped upper chest muscles.

How to do the Incline Dumbbell Flyes

• Set an adjustable bench to an incline of about 30-45 degrees.

• Lie on the bench with your back flat against it, holding a dumbbell in each hand at shoulder height.

• Keeping your elbows slightly bent, lower the weights out to the sides, stopping when your elbows are just below your chest.

• Pause for a moment, then press the weights back up to the starting position.

10. Dips

Dips primarily target the lower chest (sternal head of the pectoralis major) and also engage the triceps and anterior deltoids. This exercise is important for the topic as it allows for heavy loading, promoting overall chest mass and strength development.

Dips are beneficial for achieving full and balanced chest development while also improving triceps strength and stability.

How to do the Dip Exercise

• Start in a dip station with your hands on the parallel bars, and your arms straight.

• Bend your elbows and lower yourself down until your upper arms are parallel to the floor.

• Push yourself back up until your arms are straight, keeping your elbows close to your sides.

• Avoid swinging or using momentum to perform the exercise.

• You can modify the dip by using a lower platform, such as a bench or chair.