9 Best Chest Exercises for Thick and Diced Pecs


Best Chest Workout For Growing Bigger Pecs (HIGH VOLUME!)

Video taken from the channel: SuperHuman You


9 Quick Exercises to Build Lower Chest With No Effort

Video taken from the channel: BRIGHT SIDE


9 BEST Home Chest Exercises (NO EQUIPMENT)

Video taken from the channel: Gravity Transformation Fat Loss Experts


7 Best Chest Exercises for BIGGER PECS

Video taken from the channel: musclemonsters


The 9 Best Chest Exercises!

Video taken from the channel: Blue Star Nutraceuticals


12 Best CHEST Exercises For Bigger Pecs

Video taken from the channel: V Shred


9 BEST Exercises for an Attractive Lower Chest

Video taken from the channel: Gravity Transformation Fat Loss Experts

9 Best Chest Exercises. #1 Weighted Chest Dips. When done properly, weighted chest dips really puts some great tension on the pecs and they also develop huge arms at #2 Incline Dumbbell Pullovers. #3 Paused Bench Press. #4 Cable Flyes Without Handles. #5 Incline Bench Cable Flyes. Pec-Deck Flye. Decline Bench Press. Cable Crossover.

Dumbbell Bench Press. Incline Dumbbell Flye. Incline Bench Press. Reverse-Grip Bench Press. Bench Press.

Ever since artistic (and admittedly nude-obsessed) Greeks and Romans took chisel to marble, a developed, well-defined chest has. Pick 3 exercises, where the first upper chest exercise it the LEAST stable, the second upper pecs exercise is more stable, and the last exercise is very stable. You can accomplish this by using dumbells (not stable) on the first exercise, barbells (more stable) on second exercise and machine (most stable) on the third exercise. Here are some other pointers: perform chest workouts 2-3 times a week, find the chest exercises that function best for you, and confine yourself to no more than three of those exercises per workout.Also, stick to a range of 60-140 reps per week, as anything above that officially qualifies as overkill. Last but not least, avoid redundancy when you go to the gym, i.e. don’t perform the same.

For these exercises you’ll need access to a barbell, dumbbells and a cable machine. ��5 Best Upper Chest Exercises for Bigger Pecs �� 2:18 1️⃣ Incline Barbell Press. Chest is straight pumped! funny thing is I didn’t even do chest today? but how is it pumped then? simply did heavy back exercises allowing the chest to stretch in a different direction. If. The 10 Best Exercises for Building a Bigger Chest Because there’s more to life than the bench press, Men’s Health has selected 10 of the best chest exercises for building muscle. If you want an armor-plated chest, you’d best be prepared to hammer your biggest chest muscle, the pectoralis major, as well as the smaller pectoralis minor. Put these two muscles on the anvil, then use these 13 exercises to beat them into a chest thick and steely enough to deflect bullets. (Just kidding!

Don’t try that at home—or in the gym.) 1. There are dozens of exercises you can do on chest day. In fact, the Bodybuilding.com Exercise Database lists at least 84, but you probably don’t want to spend a Monday afternoon—or several Mondays—trying them all. You just want to know the best exercises for building a muscular chest, no questions asked.We’ve done the work for you, and found the top 10. Building a big and powerful chest can be a challenge if you focus on the wrong exercises and reps.

In this article, we are going to cover the best chest workout that will help you build a thick and strong set of pecs, while also increasing your strength and power.

List of related literature:

pectorals, triceps, deltoids, core (1) Start in the beginning position of a Classic Push Up, your body in a perfect line, your arms straight and your hands directly beneath your shoulders upon the floor.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For example, youcan do chest exercises while lying flat onyour backon a bench, reclining at various angles, sitting upright, standing, or lying facedown (likewhen you do push­ups).

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

This king of the upper-body exercises is the best movement for adding inches to the pectorals, triceps, and anterior deltoids.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Certain basic exercises—such as incline flat dumbbell and barbell bench presses and decline barbell bench presses—build muscles on your chest.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Muscles relax Chest wall moves inward 4.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass
Elsevier Health Sciences, 2016

For example, if one does bench press, incline bench press, dips, and chest flies for the chest, he or she can alter the rep schemes and intensity of the lifts within the workout (i.e., bench [H], incline bench press [M], dips [L], chest flies [H]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Squeeze pectorals together at the top of the movement and for more intensity, squeeze elbows in and together at top (turn palms toward face).

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Don’t have a weighted vest. Put some damn books in a back pack. When done working taking em out and read…be a complete human being

  • سلام عليكم و رحمة الله و بركاته اذكروا الله وصلوا على سيدنا الحبيب المصطفى محمد اللهم صلِ على سيدنا محمد و على آله وصحبه كما صليت على سيدنا ابراهيم وعلى آل سيدنا ابراهيم في العالمين انك حميد مجيد❤️❤️❤️❤️❤️ياحي ياقيوم برحمتك استغيث اصلح لي شأني كله ولا تكلني الى نفسي طرفة عين❤️❤️❤️❤️❤️ اللهم اغفر للمؤمنين و المؤمنات و المسلمين و المسلمات الاحياء منهم و الاموات��❤️ د

  • What a bullshits.. cannot call any decline bench presses BEST..
    Chest flyers with dumbbells are killing joints. Cable crossover on a gate is the only right exercise of this kind.
    Dips are very good. But, to focus tension on the chest there’s need to move weight point forward by bending body at the hips.

  • Dude I cant even do pushups more then 2 times a week cuz my shoulders are warn out let alone bench do you have any exersizes that i can target the lower chest that would not stress my front shoulder? Also i do heavy bent over rows like 3 times a week and i dont feel pain tho i cant tell if my lower chest is getting worked or not might be my genetics

  • Great video, l just disagree with a small piece of information that decline bench press makes you lift less weight than flat bench press. On the contrary, decline bench press takes tension off your shoulders thus aiding the lift of heavier weights… still though, l found the video very informative.. thanks

  • I have a massive chest with little fat. They look amazing when flexed but soft and droopy when relaxed. Fault of always doing high reps.
    i really dislike my chest. can’t train heavefor dense muscle due to motorcycle injury.

  • Is there a chest routine that does not require laying flat on your back or on a bench? Somewhere along the way, I developed a non-life threatening veritgo issue that makes me want to puke the second my head rests on a flat surface. Only thing I’ve found is standing cable and to become a professional at push ups…

  • Please make a video on all exersice using dumbbells and rod please i have only this two things during corona virous i cant join gym please make a video on all exersice please

  • Vince, love the vids, I’m having a slow build on upper chest. I perform, two inclined dB and bench exercises and flat x 2. Pec deck and low to high and high to low cable flies. All part of a Monday routine. I’ve seen benefits but still lacking on development of the upper area. Any tips. I don’t use supplements. Don’t want to rely on supps, would rather achieve something on my own. If possible, could you identify the best for each segment of the chest, similar to your breakdown on Biceps, long head, short head, peak! It would help identify where I need to focus work or change routine. Anyway keep it up!

  • Vince great vids, just wanted to say that. I’ve been using your vids as training aids at my home gym, they have worked and its taken some time due to diet and no additives or supplements, but still Going strong and motivated. Just reviewed Biceps and made simple adjustments not initially noted, but obvious from Your vid, they have made the difference in a few days. Keep it up!

  • Felt the soreness in my chest after a very long time.
    Request: Any replacement for the seated bench press exercise? My gym doesn’t have that equipment.

  • 1. Dumbbell Press
    2. Dumbbell Pullover
    3. Incline Dumbbell Press
    4. Decline Dumbbell Press
    5. Incline Cable Chest Fly
    6. Low to High Cable Fly
    7. Standing Cable Fly
    8. High to Low Cable Fly
    9. Chest Dips
    10. Landmine Press
    11. Floor Press
    12. Cable Chest Press

  • Hey im 11 if you could please list some workouts i could do im pretty fit i can life 20-30 LBS both arms my body wasnt built musculer

  • 2:04 Dumbbell Press
    2:22 Dumbbell Pullover
    2:43 Incline Dumbbell Press
    2:57-Decline Dumbbell Press
    3:14 Incline Cable Chest Fly
    3:28 Low to High Cable Fly
    3:51 Standing Cable Fly
    4:13 High to Low Cable Fly
    4:31 Chest Dips
    4:42 Landmine Press
    4:59 Floor Press
    5:20 Cable Chest Press

  • Another great vid, thanks Vince. Would be helpful to know which workouts I should do first, in what order, for upper, mid and lower. Or does it not matter?

  • Im 15 and can’t really go to the gym however i do own dumbbells and barbells to help with my workout the only problem is that i dont have benches required fir certain workout so i try to improvise and use chairs in a line instead. Will that work or am i better off just doing it on the floor

  • newly subs here sir. nice video.. what about if iam going to do it at home.. i have 1 barbell and a pair of dumbell.. but i dont have inclined bench.. i only using flat bench press.. what would be the exercise to make bigger chest.. thanks..

  • Thank you Vince! Really looking for this, targeting and building chest muscles sure I gonna try this workouts and I was doing lats workouts by preferring ur videos got better results!!!!!! Thanks again ������������

  • you need to cross over your hands on cable flys to get full muscle activation other than all old school exercises ive been performing on/off for 15 years

  • How many sets per exercise is best? So on my chest days do 4 sets of different exercise or more? I’m doing rep range 12-15. Thanks

  • Yo V Shred really enjoying the videos they’ve been helping me out a lot!
    Do you happen to be from Minnesota? I see that Tat or your arm and it looks like the state and the skyline!!
    SKOL every damn day! Just like working out!

  • Thx for all the vids.. major gains on almost everything.. now I got an injured shoulder, I can’t involve the shoulder in any work and working my biseps is killing me because of the shoulder pain..
    Here is a title for the next episode ” how to workout with an injured shoulder”:) thx in advance

  • Hey I dont know if ur ever going to see this but I’m 14 roughly 343 under 50 lb I need extra help with what foods I can eat how much weight I should be lifting I’m 6-3 I’ve watched your videos but I’m not able to go to the gym or anything like that I don’t have any special equipment if you have social media or something please let me know I really would appreciate it

  • It has Sucralose (Splenda) for sweetener. I stay away from artificial anything and everything. Stevia would have been best choice since it’s a natural sweetener. Other than that your video is sublime. Thanks.

  • pullover???? it’s not because arnold did it that we all have to do it! it’s definitely not a chest exercise
    goood video keep going, love your work

  • Hi. V. Your exercises are always one of the best exercises. About chest, I did and doing all of them. I like these exercises, they very helped me.
    Vincent, your the best as always.
    Thanks man for sharing againe all 12 exercises in one video.��������

  • I just started lifting and all Ive been doing is standing shoulder presses, curls and bent rows. Ive tried doing bench presses but havent felt any activation from my chest, from this video i can tell i need to stop doing the straight movement up and down but from what see the dumbbell flyes seem like they’d do something.

  • You say your supplements are science based and yet I see a Fat burner…there is no such thing as a genuine fat burning supplement you are just like the others and care about income

  • I’ve lost around 60Lbs of fat and now moving onto putting some lean mass on.
    I’ve gained a lot of information from your channel.
    Thanks man✌

  • Please help!

    I practised home cardio 3 times per week,
    I only ate salade fish and meat and a lot of vegetables. No snagks no sugar no flour.

    Before i weighted 107.2 kg after one week of good diet and good cardio sports i weighted 107.4

    Whats wrong? Please any help..
    I’m beging to give up and i don’t want to

  • It would be great to do a video on chest exercises while gyms are closed. Most of these are unavailable to most of us. I don’t have a cable machine, or even barbell rack at home. Just dumbbells and bands. Nice idea, but not relevant to the world right now.

  • Is there any chest workout that doesn´t put so much stress on the wrist? I have really weak wrist and my wrist gives up before the muscle im working does

  • I saw on another video on chest workouts that it is very imperative that u tuck in ur elbows near ur body while doing chect work outs.. is this true?

  • Am doing 20 decline pushups, 1 minute plank,20 sit ups, 20 chest dips,150 normal push ups, 10 diamond push ups in a day.

    Yeah I can see the results:)

  • BEST FOR WORKOUT AT HOME IS RESISTANCE BAND SET. i love them so much because they are simple to use and you can gain some great muscle with them. I got my at trainhome shop (check on google) they are great

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Visit website called Next Level Diet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results

  • This is EXACTLY the video I needed! A year in and I’m built everywhere but need bigger pecs. Just gonna eliminate Pec deck flies and cable flies for now and do these on chest/push day. Thanks! Also. Am I doing dips wrong facing the other way? I still lean forward the same angle. Just wondering. Awesome content every single time ����

  • This is my favorite channel along with AthleanX. The most authentic source of information along with complicated information explained simply for dummy like me.

  • Love you guys! Sorry I haven’t been posting 3x a week but I’m working hard to get back to that schedule! We got nuclei overload coming back and more workouts like this for EVERY muscle so tap the bell and make gains and hit me up on Instagram @TroyShred for more

  • how cna you work these muscles four times a week when u need to make sure u are working out the rest of your body muscles. Doesnt seem to add up

  • Guys if you watch bodybuilding videos often I know you bumped Into that chatterbox Vshred���� Vince talks too much. I bought Test boost tho.

  • Keep the videos coming this video really helped me a lot and l mean a lot l remember all ways watching this videos and giving it ago ������������������������������

  • Its an incline bench not decline bench. Kindly double check before you upload the video. Its an informative video, people will watch and learn. You do not want to spread wrong things, isn’t it?

  • Flat Dumbbell Press 0:40
    Dumbbell Fly 0:58
    Incline Push Up 1:20
    Flat Bench Press 1:56
    Pec Deck Fly 2:24
    Chest Dip 2:50
    Hex Press 3:21
    Bent Forward Cable Crossover 3:54
    Decline Cable Chest Press 4:24
    Chest Stretches 4:47

    Be honest!
    “I copy this from description”

  • Ok but the thumbnail is so like um I saw on the thumbnail something so weird to saw I SAAAAWWWW THE MOST WEIRDEST THINGS TO SAW I SAW N———

  • Mam magtatanong lang po, sana pansinin nyo po ako. Pag po ba intermittent fasting sa time ng pagkain ay pedeng madami ang kainin? Hindi ka tataba kahit madami ang kainin mo sa time na pedeng kumain?

  • Too much volume & frequency. 4 days a week doesn’t allow enough time for proper recovery unless it’s for a short period of time like maybe 4 weeks otherwise over-training issues could occur. Divide the exercises into 2-3 groups & perform 2-3 days a week.

  • Hi, i have been incorporating your tips to my workouts and they are really GREAT!! Thank you very much for sharing your knowledge…greetings from Hamburg / Germany. @6amwarrior

  • Hi, really like your content on chest definitely would try, but the problem is our gym doesn’t have a hammer chess press what would be the alternative

  • Please provide alternate exercises for the cable exercises, I love cable machines too but do not have one yet in my home gym. I replaced the cable with either dumbells and laying flat on the bench or used a heavy resistance band. Are these replacements acceptable for the target on each exercise?

  • I have one problem my hands in not same ������ my right is bigger my left hand is normal I don’t know why there not equal I lift different weights

  • Nuclei overload for calves please. I’ve seen biceps done ubiquitously but definitely want to see what it’ll be like for calves. It’s an area I find most challenging.

  • what if the gym doesnt have a machine like that to the very first exercise? what can be used to suppliment it? i did try the work out yesterday and im sore. your work outs definately do work. do you have a workout for the legs also?

  • I’d like to see a video that demonstrates how to work out the upper body while having a torn shoulder. Exercises for chest and biceps hurt, but I don’t want to lose my gains.

  • Calf nuclei workout. I see alot of upper body/arm workouts all the time. So it would be good to change it up and see more calf workouts.

  • Do Nuclie overload for Core…. I’m very fantasized about making abs and it’s usually seen that people don’t train abs or their core daily.
    So i wanted to know the truth.������

  • I’m not an expert.

    But after analyzing the video from beginning to end, I cannot say anything.

    Because I said in the beginning, I’m not an expert.
    Greatt Videoo Troy!

  • I’m definitely gonna try this out soon. I would love to see you do nuclei overload on calves. They are an area of needed improvement for me

  • I would like you to do calves. Also, the gym that I go to only has Smith machines for bench press. Would you recommend using the Smith machine for the barbell exercises in this workout on the bench and incline bench or use dumbbells instead?

  • Biceps definitely! I’m a 46 year old guy who just started working out 5 weeks ago. I love all your videos, and have been learning so much! So even if I don’t win, I just want to say thank you for all your advice. I’m trying to transform this fat guy into a guy who will take his shirt off for family pool days next year.

  • Voting on calves from St. Louis, Mo! Always glad to see your posts. Keep them coming. I could really use that hulk juice! this Elementary School Principal needs some pick-me-up!

  • Biceps and triceps for sure. Everyone wants bigger guns ��. Awesome video as per usual. Done chest yesterday might have to do it again today, go hard or go home right