Build Bigger Pecs:
Our Top 5 Chest Exercises
These chest exercises will build pectorals you can be proud of!
Bigger pecs are one of the main goals for guys when weightlifting, building muscle and attempting to construct a good physique.
The pectorals (chest muscles), are divided into two groups, the pectoralis major and the pectoralis minor.
The pectoralis major make up the majority of the bulk of the chest and is the primary muscle. The pectoralis minor is smaller and lies beneath the pectoralis major, stretching from the shoulder blade down to the ribs. You have one of each on each side of your chest and the two groups perform similar, although slightly different functions, so it is necessary to perform a full range of pectoral workouts to achieve the best results and build chest muscles you'll want to show off! It's also very important to work your back muscles when building your chest, to avoid problems such as an out of proportion physique and more importantly bad posture and injuries. Below are our top 5 chest exercises. There are no surprises in the ones we've picked as the best for building big chest muscles. The reason these moves are popular and in our top 5 is? ...They work!
Bench PressThe Bench Press is one of the more well-known chest exercises.
Here's how to do it correctly...
Step1
Load the desired weight onto the bar, remembering to start light. Go heavier as you get stronger.Step 2
Lie down flat on the bench and get yourself into a safe, comfortable position, keeping your shoulder blades back and down. Step 3
Grip the bar with a grip just wider than shoulder width. Step 4
Keep your back straight and your eyes to the ceiling. Lift the bar from the rack and bring it down slowly to your chest. Step 5
Now press it up with force and hold it at the top for a second or two. Step 6
Lower the bar slowly back down to the starting position. Pause, then repeat for 8-10 reps.
Incline Bench PressA variation of the bench press is the incline bench press. Use this move to build your upper chest.
Here's how...
Step1
As with the bench press, load the desired weight onto the bar, remembering to start light. Go heavier as you get stronger.Step 2
Position the bench at an incline and get yourself into a safe, comfortable position. Step 3
Grip the bar with a medium/wide grip. Step 4
Keep your back straight and neck straight. Lift the bar from the rack and bring it down slowly to your chest, just below your chin. Step 5
Now press it up with force and hold it at the top for a second or two. Step 6
Lower the bar slowly back down to the starting position. Pause, then repeat for 8-10 reps.
Decline Bench PressAnother variation is the decline bench press, which targets your lower chest.
Here's the correct technique...
Step1
As with the bench press, load the desired weight onto the bar, remembering to start light. Go heavier as you get stronger.Step 2
Position the bench at an decline and get yourself into a safe, comfortable position. Step 3
Grip the bar with a medium/wide grip. Step 4
Keep your back straight and neck straight. Lift the bar from the rack and bring it down slowly to your chest. Step 5
Now press it up with force and hold it at the top for a second or two. Step 6
Lower the bar slowly back down to the starting position. Pause, then repeat for 8-10 reps.
Push-UpsPush-ups are another well-known and popular exercise for building big pecs, along with other muscles
Here's how to do them correctly...
Step1
Lie on the ground with your hands placed down slightly wider than shoulder-width apart and on your feet toes down.Step 2
Imagine a straight line running from your head to your ankles, to keep your body taut and straight throughout the move. Step 3
Push your body up explosively with your arms. Step 4
Slowly lower yourself back down to the starting position. Pause, then repeat for 8-10 reps.
Cable CrossoversThe cable crossover is a variation of the dumbbell fly, which can be dangerous for your shoulder joints.
Here's how to do these chest exercises correctly...
Step1
Position the pulleys just above head height and select the desired weight, remembering to start light. Go heavier as you get stronger.Step 2
Holding a pulley in each hand, step forward while pulling your arms together in front of you. Step 3
With a slight bend in your elbows, breathe in and extend your arms out in an arc until you feel the stretch in your chest area. Step 4
Keep your body straight throughout the exercise, moving your arms at the shoulders only. Step 5
Breathing out, return your arms to their original position in the same motion as before. Pause, then repeat for 8-10 reps.
Use these chest exercises as part of your regular workout routine, gradually building up the weight used as the moves become easier. Always remember to work your back muscles alongside your chest exercises too. This will avoid the out of proportion physique, bad posture and injuries mentioned earlier.
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