Muscle building chest exercises

There are many chest exercises like barbell bench press, dumbbell bench press, incline dumbbell press, incline barbell press, dumbbell flys, incline dumbbell flys, cable cross, seated chest press, push-ups, weighted dips, etc. the following workouts have more effective and growth.

keep in mind that not only by doing workout helps to build muscle but also nutrition and recovery plays important role in muscle building

The best chest exercises to build muscle should consider the following workouts barbell bench press, incline bench press, incline dumbbell press, seated chest press, and dumbbell pullover to gain muscle.

Before going to workout first lets us understand the muscles

Know the muscles

Chest muscle types

Pectoral muscles, commonly known as pecs are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder. The pectoral region contains four muscles; pectoralis major, pectoralis minor, serratus anterior, and subclavius out of
which pectoralis major is the most superficial. It is large and fan-shaped and makes up the bulk of the chest muscle.

The best chest exercise that includes

1. Barbell Bench press

2. Incline Bench press

3. incline Dumbell press

4. Seated chest press

5. Dumbell pullover

6. Cable crossover

1. Barbell Bench press – chest exercises

Barbell bench press

Muscle Targets :

  • Pectorals (chest)
  • Deltoids (shoulders)
  • Triceps (arms) 
  • Trapezius (upper back)
SetsReps
310,12,8

2. Incline Bench press – chest exercises

incline barbell press

Muscle Targets :

  • clavicular
  • sternocostal head (upper and lower pec)
SetsReps
510,6,10,12,6+4(F)

3. Incline Dumbell press – chest exercises

Muscle Targets :

  • pectoral muscles
  • anterior deltoid
  • triceps
SetsReps
510,10,6

4. Seated chest press – chest exercises

Muscle Targets :

  • pectorals
  • deltoids
  • Triceps
  • serratus anterior and
  • Biceps.
SetsReps
310,8,12

5. Dumbell pullover – chest exercise

Dumbbell pullover chest exercises

Muscle Targets :

  • Latissimus dorsi
  • Pectoralis major
  • Triceps
  • Serratus muscle
SetsReps
310,8,12

6. Cable crossover – chest exercise

cable cross chest exercise

Muscle Targets

  • pectoralis major muscles
  • sternal heads
  • shoulder and back.
SetsReps
410,10,8,12

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