Everybody wants a bigger chest, it’s probably one of the most exercised body parts that bodybuilders train; which probably is why it is sometimes so difficult to find an empty bench press station at your local gym. Unfortunately, there is a lot of misinformation floating around the internet regarding which exercises are ideal for building a bigger chest. To help you develop those perfectly chiseled pecs, we have put together 4 of the best chest exercises that have been proven to help you build and maintain a solid chest.
Dumbbell Press
The dumbbell press is easily one of the best chest exercises there is. It gives more range of motion than the bench press; and also helps develop your stabilizers. Not to mention that the risk for an injury is much lower when using dumbbells for your chest press exercises. On your next chest workout, try substituting bench press for dumbbell press, and you will find that you are much more sore the next day.
Cable Flyes
Even the most basic of gyms should have at least one cable machine, and that is all you need to do cable flyes. Start with a nice and low weight – cable flyes are very difficult when starting out and you won’t be able to do much weight at first. Start by holding the cables on each side of you, and then slowly bringing them together in front of your chest. Be sure that when the you are returning the cables to the original position, you let them go nice and smooth, so as to avoid any injury. Next up on the list of best chest exercises, are dumbbell flyes, which are largely similar to cable flies.
Dumbbell Flyes
This is pretty much the same motion that you go through when doing cable flyes, except that you should be laying down on a bench, with dumbbells. Start by extending your arms (with dumbbells in hand) out, then slowly bring them up until they are touching each other in front of your chest, while keeping your arms extended throughout the lift, with only a slight bend at the elbows. Like the cable flyes, you should start out small and work your way up when deciding how much weight to use.
Decline Press
This is probably one of the most under-appreciated workouts for the chest, if not the entire body. It isn’t uncommon for gyms to not carry a complete decline bench set with a barbell, but most will carry at least a single decline bench by itself, sometimes used for ab workouts. If this is the case, then using dumbbells works just as well. If you’ve ever tried decline bench press before, then you probably immediately noticed how you can do more weight as opposed to flat bench press; which is one reason why decline helps develop the chest so well.
You may have noticed that the bench press is mysteriously absent from this list of best chest exercises, and that isn’t because it’s not an effective workout (because it is), but we just didn’t want to include exercises that you are probably already very familiar with. However, we have two great articles about the bench press for those interested in reading – how to increase bench press and dumbbell press vs bench press. Next time you’re at the gym, give one of these exercises a try and see for yourself why they are considered as the best chest exercises.
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