Best Workout Chest Routine - Exercise Your Chest Once a Week

Every Guy wants a bigger, more devolved chest; I'm going to give you a few tips on how to build your upper chest muscles. These are the most basic workouts for your chest that you want to focus on. I will start by talking about the inner chest; this is where you get that line of separation in the middle of your inner chest. Then you want to build your upper chest, for a broader and fuller look. Last thing is your lower chest; this is where you have the look of your chest being lifted off your abs.

So lets have a look at the chest workouts routine below:

Chest Workout Routine

Order	Exercise	Sets	Reps	Rest Interval
A	Pench Press	4	10-15	60 sec
B	Incline barbell press	4	10-15	60 sec
C	Dumbbell chest press	4	10-15	60 sec
D E F G H L	Dumbbell chest Flyes Machine Fly Machine chest press Decline Barbell PressDumbbell pullover Cable Flyes	3 3 3 3 3	10-12 10-12 10-12 10-12 10-12	60 sec

To build your inner chest there are a couple exercises you can do, first chest exercise is the peck deck, every gym has one, this is a machine that you sit up right on, and pull the handles in front at 90 degrees.

The next exercise is the flys, you can do this on a flat bench or an incline, it's basically the same as the peck deck but you are laying down.

Upper Chest is a best done with an incline bench, with either a barbell, or dumbbells. This chest exercise is performed by pushing the weight straight up and coming back down right at your shoulders.

The Lower chest is done the opposite of the upper chest, to build your lower chest is using a decline bench, again either a barbell or dumbbells will work here. Most people don't do this exercise at all, or just have no clue there is a way to build your lower chest.

The last thing I want to mention is the flat bench, in which you see everyone doing, this is an excellent workout, but it doesn't focus on the different parts of your chest. This exercise is best done at the end of your workout, or as a cool down.

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Five Exercises to Build Up Your Chest Muscles

Have you ever noticed women checking out the men who have muscular chests? You can find them drooling over the guys as they pass by or view them on a screen. If you want to get a chest that will make the women start tripping over themselves to talk to you, then you need to turn it into Pecs that's bound to get noticed. How can you get the Pecs that'll drive the women nuts? You can do that by performing five simple exercises. They include:

- Cable Flyes
- Decline Bench
- Flat Bench Press
- Incline Bench Press
- Pushups

Five Exercises To Build Up Your Chest Muscles

Cable Flyes - When you want results that are quick, you'll want to take up cable flyes or dumbbells, setting aside machine flyes for the time being. Why should you put down machine flyes in lieu of cable flyes and dumbbells? Cable flyes are able to work on a section of your chest that the majority of bench presses don't get.

Decline Bench - The decline bench is typically ignored when a person works out at the gym. Don't make this mistake. The decline bench will round out the chest's bottom portion, making your body's waistline look smaller.

Flat Bench Press - Of all the machines located in a gym, the flat bench press is the one that's most often used. There's a good reason behind its popularity. Make sure you add weight to the bench press so you can build up your chest muscles quickly. Be sure to utilize barbells and dumbbells as well.

Incline Bench Press - Want your upper Pecs to shine through even when you wear a shirt? Then you'll need to use the incline bench press. This machine will produce the shape of your Pecs' upper portion so if you want to get noticed, you'll need to utilize this machine and incorporate it into your weekly workout routine.

Pushups - After you have done your workout on the bench, consider doing pushups. With this sort of routine, your chest muscles will begin to grow quickly. By ending the routine with pushups, you test your muscles and push them, which will give you the chest results you are looking for.

Now you know the five exercises that will help you to increase those chest muscles, it's time to implement them and workout.

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Exercises For Chest - A List of Excellent Chest Exercises to Build Massive Muscles

Chest exercises are very popular amongst men and maybe a little too popular because so many people only focus on their chest and forget other muscles. Having an impressive chest is a dream of every guy, it really makes your presents felt, if you have it. In this article I will focus on the main chest exercises, the goal is to make it simple. Sticking to the basics always works and it has never let me down. Here we go.

Bench press

This exercise is always number one, because it is the best. Use a grip that is wider than your shoulder width. but using a too wide grip will put too much stress on the joints and the shoulders. Lower the bar so the it touches your nipple area. When you push the bar back up, push it up on a slight angle, not straight up. That will work the front delts too much. Keep a slight arc between your shoulder blades and your lower back area. This helps to keep the front delts out of the exercise and will contribute an arc motion when pushing the weight off your chest.

Incline dumbell press

Using an incline will put a little more tension to the upper pecs. A lot of people in my opinion use too steep of an angle. This works the shoulders too much. A 30 degree incline works very well for me. Lower the dumbbells until you feel your pecs stretch and then push them back up. The ending locked out position should be in line with your lips, like and imaginary line links the two dumbbells. Barbell incline presses are good as well.

The pec dec

This exercise allows the muscles to make their natural motion of bringing the limbs to the center of the body. Always keep your elbows on the pads. If you pull too much with your hands, some of the tension will come off the chest. Do not hurry, just a relaxed slow movement.

Cable cross overs

This is the final exercise on my short list. It is also a very good chest exercise. Do not use a very heavy weights because the shoulders come into play . You should try to use the most muscular pose with this exercise.

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Best Chest Exercises to Build Mass

One of the first things that show great physique is the appearance of a well-developed chest. It's also one of the most important muscle groups that can help you develop your triceps, shoulders, and help you build more mass. But what are the best chest exercises you can do for the best results? There is a lot of information on how to build a balanced chest but very few people end up with the chest they want. In this article, I'll explain the best chest exercises you can do and how to maximize each of them.

The thing you have to remember to build your chest is to make sure you're doing many different exercises that target different parts of your chest. This is the only way to build pectoral muscles that look like it is proportional and toned.

The first exercise is the bench press which everyone is well aware of. You simply lie on your back on a bench press and lift the bar down to your chest and up again. The problem with this exercise is that too many bounce the bar off their chest or they do the exercise too slowly. It's important to slowly lift the weight down to your chest then slowly lift back up so you're not taking advantage of any momentum. You should use a weight that allows you to do 3-5 reps of the exercise per set. Make sure you don't go too heavy as your form will be compromised and you won't the most out of the workout.

The next exercises are the decline and incline bench press. Most people only develop the mid section of their chest and do not focus on the lower or upper areas. Other people simply have problems building the lower or upper parts. Doing the bench press exercise in a decline and incline position will help you build mass in these harder areas.

Let's move on to the incline fly. While lying on your back, grip a dumbbell on each hand on your sides with your elbow bent in a 90 degree angle, and slowly arc the dumbbells towards the center (in front of your chest) until they reach other. Make sure that you are using dumbbells which doesn't compromise your form and do not bounce the dumbbells off each other on the decline. Slowly bring them up and slowly bring them down for maximum results.

The last exercise that will help you develop definition is the cable crossover. Simply grip a cable in each of your hand and with your elbows slightly bent, bring your hands together to squeeze your chest muscles. This exercise will help you develop the inner area of your chest that shows the separation line that many people are going for.

In final, these exercises will help you hit different parts of the chest. Make sure you are doing the exercises at different angles (incline, decline) to hit the upper and lower parts of your chest as well. Staying consistent with these exercises will help you build the chest you want faster than focusing on one particular exercise.

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Five Best Chest Exercises To Make The Gym Jealous Of Your Pecs

Men consider their chest muscles as one of the top show muscles, second only to their biceps. For women, chest muscles are very important in maintaining the perky appearance of their breasts. These are the primary reasons why many individuals look for the best chest exercises that they can use. Well, look no more as the following list should provide you with everything you need to know as regards the best chest exercises.

The Barbell Bench Press is known as the king of all chest exercises for good reason. In fact, if you were made to choose just three of the best chest exercises, this exercise should still be on that list. There are several variations of the flat barbell bench press that you can choose from. In general, close-grip barbell bench presses are used to work the triceps, while wide-grip barbell bench presses are considered a standard chest muscle builder. The middle-grip barbell bench press is the most effective for strengthening both your triceps and the pectorals; what's best is that it strengthens your shoulders as well.

The Dumbbell Bench Press ranks second on our list of the best chest exercises because it is an awesome way of ensuring that you do not experience any strength imbalance between the two sides of your body. This exercise is also commendable because it works with the natural function of the chest muscles with its focus on moving the weights toward the middle of the body. You may choose to do incline, decline, or flat dumbbell bench presses. If you choose flat dumbbell bench presses, you may also choose to use a wide, medium, or close grip during the exercise.

Explosive push-ups are also among the top choices of chest exercises. No matter how much time you devote on bench presses or any other type of chest exercise, you should never take push-ups for granted. This exercise is an excellent way of developing power not only in your chest, but also in your shoulders and triceps. Clapping and plyometric push-ups are the two most recommended types of push-ups for you to try. There's a bit of debate going on as regards the position of your head during push-ups. Ideally, you should hold your head up and look forward when performing this exercise. But, when you are doing plyometric push-ups by jumping up onto weight plates, then you probably won't have much choice but to look down in order to avoid missing your target.

Chest Dips closely resemble the movement of decline bench presses, except that it works more on strengthening your triceps for chest pressing. If you have a bad shoulder, it is advised that you either refrain from doing this exercise, or stick to shallow dipping. If you feel that your shoulders are strong enough and you decide to include this exercise in your routine, then you must remember to lean slightly forward so as to keep the tension more on your pectorals than your triceps. The most common variations of this exercise are the assisted, bodyweight, and weighted chest dips.

Dumbbell Flyes are not really that important as chest exercises, but they can be very effective recovery exercises. Of course, you will need to rest for a day or two after doing intense chest workouts, but that doesn't mean you should neglect exercising your chest during that period. Dumbbell flyes allow for a good stretch and increase the blood flow to all areas of your chest. It is also considered as a key exercise for muscle growth and flexibility, which is why it is included in our list of the five best chest exercises. When you perform this exercise, be careful not to bring your arms completely perpendicular to the floor at the top of the movement. Rather, you should stop the motion when your arms are about 15 degrees short of being completely overhead. Be sure to control the entire motion with your chest muscles and front deltoids as well, instead of with your triceps.

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Build Chest Muscle As Quickly As Possible

If you're looking to build chest muscle, it's important that you're choosing your exercises wisely because the exercises you choose will have a large impact on the type of progress you make. Failing to include the right chest exercises in your workout program could result in slowed growth or even overuse injuries if not planned out properly.

Let's have a quick look at the various exercises that you can use to build chest muscle so you can get a good feel for what you need to do.

Flat Barbell Bench Press

Likely the most well known exercise that you can use to build chest muscle is the flat barbell bench press. This exercise is ideal for those who are looking to gain the maximum amount of strength. Most people will find they're lifting the most weight while doing the exercise compared to some of the other exercises they may decide to complete.

This exercise will primarily hit the sternal pectoralis major muscle; however it's also going to call the clavicular pectoralis muscle into play as well as the deltoid and triceps that will act with the sternal pec muscle to really drive the weight up there.

Incline Bench Press

The next exercise to build chest muscle, and likely the one that's most common after the flat bench press is the incline bench press. This one is going to work primarily the same muscles as the flat bench however now it's also going to target the shoulders as well.

If you plan on doing this within your upper body workout program, you may find you're weaker if you're also doing a shoulder press, so it's something to be aware of. You may consider doing the shoulder press on another day throughout the workout week or just using this exercise or the shoulder press instead.

Chest Fly's

Moving on, the third exercise that you can use to build chest muscle is chest fly's. While the other two exercises above are more compound in nature as they'll also really hit the triceps, this exercise tends to place the focus more intensely just on that chest muscle.

The primary muscle it's going to hit is the pectoralis major and it'll really help to bring out that dividing line between the two chest muscles.

Chest Dip

Finally, if you're looking for a full upper body strengthening exercise, this movement really can't be beat. The chest dip can be performed with or without weight so the difficulty can definitely be adjusted based on your own personal requirements.

This exercise to build chest muscle is going to also hit the sternal pectroalis major muscle but will also call into play a number of different muscles as well. You'll work the anterior deltoid, the triceps, the clavicular pectoralis major, the pectoralis minor, the rhomboids, the latissimus dorsi, as well as the teres major. When this one is added to your workout, you'll really cut back on the number of additional exercises that need to be completed.

So be sure that you're keeping these main chest building exercises in mind. You shouldn't be performing them all in a single workout however having a nice mix as you progress throughout your workout routine is something to aim for.

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Chest Training Program for Muscle Mass, Definition, and Strength

Most all of us weightlifters and bodybuilding enthusiasts want to have a bigger and stronger chest; that's a given from the day we started weight training. Now I've seen people bench press a massive amount of weight but their chest did not have a good shape. I'm sure you've seen those heavy lifters; most of them have a powerlifting physique and they're not worried about gaining a little extra body fat. And on the flip side you have people who may have a ripped chest but then you're shocked when they get on the bench press and struggle with two plates on each side. The question is can you have both a big, well-defined chest and be strong at the same time.

There are definitely no secrets (in saying that I mean that nothing surpasses or takes the place of brutal training and proper nutrition) and the fact that there are weight training techniques that work for some and not others. However, I've come up with a chest workout plan that seems to grant me solid results. This chest training program is a little unorthodox as you're hitting your chest muscles twice a week. But one workout will be a standard chest workout while the second chest day will be just one exercise. In the first chest workout you'll do various chest exercises. The second chest day will only consist of one exercise.

Here are the two workouts listed below. The first chest workout can be done in the beginning of the week followed by the second workout 3-4 days later. Again, the second chest workout is only one exercise (bench press) which you'll perform heavy weights and low reps for 4 sets followed by 1 set of 20 reps.

First Chest Day

Incline Barbell Press: 3 sets of 12, 8, 6 reps

Decline Barbell Press: 3 sets of 12, 8, 6 reps

Hammer Strength Chest Press: 3 sets of 12, 8, 6 reps

Incline Dumbbell Flyes or Cable Flyes/Crossovers: 3 sets of 15-20 reps

Second Chest Day

Bench Press: 4 sets of 4-6 reps followed by 1 set of 20 reps

This weight training technique has boosted my strength on my bench press and I've added some quality muscle mass as well. Try it out and see if it works for you. Remember to drink plenty of water during this workout (as you should in general) and stretch between sets.

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Best Chest Workouts - Top 5 Proven Workouts

Best chest workouts mainly involve your upper body. Mostly people spend hours in gym for shaping their muscles. They undertake various exercises for molding their body parts. Most of them fail to flaunt a well-toned physique and eventually they give up. In order to transform your fats into muscles, you should take care of your lifestyle. A lifestyle change is extremely important for gaining muscle mass. You should completely avoid smoking and alcohol consumption for shaping your chest. One should sleep at least 8 hours daily for regularizing the metabolism of his or her body.

It is always advisable to consult a doctor before taking up bodybuilding. Best chest workouts include lots of cardio, free hand and weight training exercises. It is always advisable to begin your workout session with cardio exercises such as running and bicycling. Then you can easily switch over to body weight exercises such as push-ups and dips. After getting warmed up, you can go through the main action.

Nutrition plays an important role in burning fats. In order to attain a well toned chest, one should eat lots of green colored vegetables and fruits. You should also eat more than 4 eggs daily before starting your workout. Protein supplements should be consumed between your meals. Small meals are always considered beneficial for engendering metabolism in the body. You should take at least 8-10 meals daily.

Top 5 Chest Workouts

1. Bench Press is touted to be the most effective exercise for building chest muscles. This exercise mostly emphasize on your outer pecs. You should perform at least 10 reps daily. There are two types of bench press. They are incline and decline bench press. Both workouts are extremely beneficial for molding your chest.

2. In order to get a natural shape, you should do regular push ups. One should do at least 20-30 push ups per set for obtaining a well-toned body.

3. Parallel bar dips: This workout is extremely beneficial for lower chest.

4. Dumbbell flyes: You can perform this workout for developing your outer chest.

5. Cable crossovers: In order to develop your inner pectoral, you should perform this workout.

Nitric Oxide is the most important ingredient for muscle development. This gas enhances your endurance and treats your wounds easily. Nitric oxide not only pumps up your muscles but also prevents various deadly disease such as heart attacks and diabetes. It helps in controlling the blood circulation. It also maintains your nervous system too.

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Chest Dips Exercise

Chest dips are an exercise that many fail to perform in their workout routine, but they are one of the best exercises for adding muscle definition and density to the chest muscles.

Chest dips work a large number of muscles in the chest, arms, and even shoulders. Chest dips are similar to tricep dips, but the chest does more of the work.

Now it's time for you to start doing some Chest dips!!!

Chest Dips Instructions

1) Take hold of the bars on the dip machine or parallel bars and push yourself upwards to the start position. You should cross your feet behind you, with your knees bent and arms fully extended.

2) With total control, lower your body until your triceps are parallel with the floor. Allow you elbows to go out wider. Your body should be tilted around 45 degrees at this point, and you should feel a stretch in the chest that extends across the shoulders, when you go right to the bottom.

3) While continuing to lean forward, push yourself back up to the start position. You should stop short of locking out at the top.

4) The last 3 inches or so of the used by your triceps. Don't work in this range. Stop short and start dropping down. Including these last few inches, would cause fatigue in your triceps, causing you to end this exercise based upon the failure of the triceps, not the chest.

Muscles Worked While Doing Chest Dips

Primary: Pectoralis Major, Pectoralis Minor.

Secondary: Anterior Deltoids, Triceps Brachii, Rhomboids, Levator Scapulae, Latissimus Dorsi, Teres Major.

Some Advice

• Your lower back and abs should be tensed throughout the whole exercise, this will keep you keep your upper body in the correct position.
• If you start busting out chest dips real easy like, you should strap on some weight to add extra resistance. Simply add weight plates to a dip belt.

Chest Dips Mistakes I Commonly See

• Working through shoulder pain. The furthest you should go is just beyond parallel to the ground, don't go any further.
• Roll your shoulders. Having your shoulders move forward can easily take the focus off your chest muscles. Keep your lower back and abs tight and your chest up.
• Failure to lock out the elbows. Locking out your elbows at the top of your chest compels you to squeeze the triceps. Putting you in a good position achieving full ROM of the exercise.

Now get off the computer and go hit the gym. Be sure to incorporate chest dips into your next chest workout.

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5 Tips For the Best Chest Workout

I think it would be fair to say that a well developed, muscular chest is longed for by a large majority of guys wanting to improve their technique.

How do you design the best chest workout? A great chest workout is the one which focuses on developiong good chest size and shape.

What are the fundamental Chest Exercises?

For overall chest development you need to do two kinds of movements - Presses and Flyes. Although these 2 movements are enough on their own for overall chest development, they have to be performed at various angles as the chest is a big muscle with many insertion points.

Below you will find a sample workout for beginners (for more advanced, see link to website at bottom of article)

Beginner Chest Workouts

Beginners should in the first place be trying to bulk up their chest size before trying to add definition etc later. So fairly heavy weights with the Bench Press, Incline Bench Press and Dumbbell Flyes should be the first priority.

 Sample Beginner Chest Workout

Workout # 1

1. Bench Press  -  Warm up with 2 sets of 15 reps each, 4 heavy sets of not more than 10,8,6 and 4 reps. Use the heaviest weight possible and someone to assist you (spotter)

2. Incline Bench Press - 3 Heavy sets of 8,6 and 4 reps

3. Dumbbells Flyes - 4 sets of 10,8,6 and 4 reps.

Workout # 2

Bench Press - 2 warm up sets, 5 heavy sets with 10,8,6,4 and 2 reps

Dumbbell Flyes  - 4 sets of 10,8,6 and 4 reps.

Pullovers - 3 sets of 10,8,6 reps.

Workout # 3

Bench Press - 2 warm up sets, 4 Heavy sets of 10,8,6 and 4 reps

Incline Bench Press - 4 heavy sets of10,8,6 and 4 reps

Machine Flyes - 4 sets of 10,8,6 and 4 reps

5 Tips For Every Chest Workout

1. Always warm up well

A good warm up with at least 2 light weight warm up sets will get you ready and pumped for the challenging workout ahead, sending blood to the chest area and preparing it for the oncoming assault.

2. Focus on increasing size first

In bodybuilding Size comes first. You can then worry about defining them later. The exercises for beginners above will help achieve this

3. Wide movement range

The greater the range of motion, the better the results. Dumbbell presses and Flyes are absolutely crucial for maximum growth.

4. Stretching the Chest Muscles between heavy training sets will help enormously. Never neglect the importance of this

5. Never perform triceps exercises before working your chest. Tired triceps will give up before chest muscles, therefore chest muscles will be not optimally trained.

By following this advice you will be well on your way to gaining an impressive chest. For more details and help with advanced workouts, see below.

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The 5 Best Chest Building Exercises for Beginning Bodybuilders

If you've read any of my articles on arm training you know I'm all about building big, muscular arms that ooze power and look great! But to look and feel your very best you've got to balance those GUNS with a thick, muscular chest.

Many beginning bodybuilders mistakenly believe that barbell bench press is all they need to build a massive chest. And some guys love to impress themselves by bragging about how much they can "bench." Hopefully you're not in this crowd because you simply can't build truly awesome pecs with barbell bench press alone. The standard bench press is a compound exercise that involves coordinated work from the chest, triceps and shoulders. While this exercise is great for building overall upper body strength, it's not enough for getting maximum growth, shape and muscularity in the entire pectoral region.

If you really want a big, muscular chest with well defined pecs that look like tectonic plates, you should try the 5 chest building exercises I've listed below. I've chosen these exercises because they're simple and effective for beginners who need a solid foundation in chest-building fundamentals to achieve long-term bodybuilding success. The equipment needed for each exercise is generally available at any gym or health club. Each of my Top 5 chest-building exercises will help you simultaneously build mass, shape and power in your chest. The entire pectoral area is directly targeted during each exercise to maximize growth and efficiency from your workouts.

Now, here's my list of the Top 5 starter exercises for building the big, muscular chest that you desire! They're not listed in any particular order, so there's no reason to think that one particular exercise is better than another. You must decide what works best for you by experimenting with each exercise. But rest assured that any chest-building program that includes all of these exercises will definitely add inches, symmetry and power to your pecs.

1. Dumbbell Bench Press

Dumbbell Bench Press is one of my favorite exercises for building mass, shape and power in my pecs. Try it and you'll soon feel this way too! Unlike barbell bench press which often causes shoulder pain and risks rotator cuff injury, this exercise allows you to comfortably stretch your pecs through a greater range of motion to stimulate more muscle fibers for enhanced growth and shape.

And if you really want to build strength in your chest, balancing and controlling each dumbbell during high intensity sets requires considerably more power than it does to complete the same motion with a barbell. If you don't believe me, consider the following. If your one-rep maximum in the barbell bench press is 250 pounds, you might logically assume that you could work with two 125 dumbbells for your Dumbbell Bench Press. But if you actually tried to do this you'd be in for a big surprise! Bench press with dumbbells is harder and requires more strength than the barbell variety. I recommend it for beginners because the difficulty lies not in the technical aspects of the lift, but in the strength required to complete it. And the sooner you start developing the strength in your chest necessary to effectively complete this exercise, the better.

2. Incline Dumbbell Bench Press

The size, shape and strength building benefits of Incline Dumbbell Bench Press are basically the same as discussed in Exercise #1 above. The basic difference is that these benefits are concentrated in the upper portion of your pecs. If you've never done this exercise before or if you've only done it with a barbell, remember that Incline Dumbbell Bench Press requires and builds more strength than doing the same movement with a barbell. That means you'll need to experiment initially with different poundage to find the amount of weight that you can lift with proper training technique. Remember, don't try to impress or keep up with anyone else in the gym - especially when you're first starting out. And don't worry about those guys doing nothing but incline barbell bench press. They'll be shocked when they see your chest after disciplined and consistent training with this exercise.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the entire pectoral region. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For primary training emphasis on your chest, lean forward as you perform this exercise (holding your torso erect puts primary resistance on your triceps). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight chest buailder as long as you watch your technique and lean forward throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it.

4. Flat Bench Dumbbell Flys

Flat Bench Dumbbell Flys are designed to build well defined, massive pecs by isolating resistance on the chest as much as possible with strict training technique. Such technique requires the controlled movement of the dumbbells over your chest with your back and shoulders planted firmly on a flat or incline workout bench. This means you shouldn't try to do this exercise with excessively heavy weight (I suggest poundage that allows you to do 10-12 reps). Make sure that you don't jerk the dumbbells together with bodyweight or shoulder assistance. This type of cheating on training technique deprives the chest of the work it needs to grow and simply wastes time. If done properly, this exercise will thicken and shape the "pec-delt tie-ins" where your chest and shoulders meet to give your pecs a full and wide frontal appearance.

5. Weighted Pushups

Standard pushups are a compound exercise that involves the triceps, chest and shoulders in the "pushing" motion. If you can do 3 sets of 15-20 pushups with little or no difficulty, you should try Weighted Pushups to increase resistance on your chest. For proper performance, take a standard pushup position with your hands and arms extended and shoulder-width apart. Have a training buddy gently place a 5-10 pound barbell plate on your back to force your chest to work harder than it would with a standard pushup (you can increase the amount of weight as needed).

Make sure you keep your back straight and your head up to balance the weight and put maximum resistance on your chest. Slowly lower your chest to nearly touch the floor and then push yourself back up to the starting position. Try this and you'll be amazed at the results you can get from such a simple exercise!

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7 Exercises to Develop a Mighty Chest Fast

Pressing heavy weights is the fastest way to build a huge chest. Forget about peck deck flyes, cable crossovers, etc. Perform the following 7 press exercises to get excellent and quick results.

Pushups: The conventional pushup is one of the best exercises to build chest muscle fast. Do it with an absolutely straight body with buttocks clenched, abs braced, and elbows tucked in. Don't sag or get into an A frame. You can increase the difficulty level by strapping weights on your back.

Flat dumbbell press: Lie down on your back on a flat bench, hold two heavy dumbbells with palms facing in, and tuck in your elbows. Squeezing the dumbbells tightly, press them up in a straight line without wobbling and under complete control.

Incline dumbbell press: Lie on an incline bench set at 30 degrees and perform the dumbbell press as explained in the above paragraph. This exercise works the upper pecs and gives your chest a wholesome look rather than a droopy pecs look.

Dumbbell floor press: This one is also very similar to the flat dumbbell press. Here, you lie down on the floor instead of using a bench. Follow the same instructions. If you have a weak lower back, keep your knees bent with feet flat on the floor. Else, keep them straight.

Bench press: Lie down on the bench, arch your back and retract your shoulder blades. Get hold of the bar and perform presses with elbows 45 degrees to the sides of your body. Make sure you plant your feet firmly into the ground for good stability.

Incline bench press: This is similar to the bench press, the only difference is you lie on an incline bench instead of a flat bench. Set the incline between 30 and 45 degrees. You'll see that this exercise uses more of your upper chest and prevents the droopy pec look, which is why it should be a part of all muscle building programs.

Barbell floor press: Again, perform the same exercise but on the floor. This is a very good exercise for improving overall upper body strength.

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The Best Dumbbell Chest Exercises

Here are a few of the more effective chest exercises using dumbbells only.

Dumbbell Bent-Arm Pullover

You'll start off by lying on a bench with your head over the edge of the bench and with your feet flat on the floor. You're going to lower the dumbbell in a semicircular motion towards floor. You'll want to go as low as you can without causing any discomfort. Keeping your elbows tucked, lift the dumbbell back up using the same path. This exercise can also be done with the arms straight or with two dumbbells.

Dumbbell Bench Press

This is by far one of the most effective chest exercises you can perform. Start off by sitting on the edge of a flat bench while resting the dumbbells on your knees. As you roll back onto the bench, you'll use your knees to kick the dumbbells back to a position slightly outside and above your shoulders. Your palms should face forwards. You'll need to bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. You'll then press the weights up over your chest until they meet above the center of your body. You'll lower the dumbbell using the same path downward until your arms are slightly below parallel to the floor. These can be done on an incline or decline bench targeting the upper and lower chest respectively.

Dumbbell Flyes

You'll begin this exercise as you would the dumbbell bench press, sitting down on a flat bench with the dumbbells resting on your knees. As you roll onto your back, keep the dumbbells close to your chest. You'll lift the dumbbells over your chest by extending your arms. Make sure to maintain a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Remember this is not a dumbbell bench press so you're not going to be able to lift as much. These can also be performed in an incline or decline position.

Inclined Dumbbell Bench Press

Undoubtedly, this is the exercise that's most efficient to get the ideal chest. This exercise wont only give you a broader upper chest, but will make your frame become wider from the front side, causing your torso to narrow. Perform this demanding exercise with your bench set at 45-degrees. Another benefit of doing this exercise is that any sagging skin that you have on your chest will tighten.

Inclined Dumbbell  Chest Flys

This exercise is ideal for developing stabilizing chest muscles. You shouldn't use too much weight to begin until you get used to the difficulty of maintaining the range of motion. Set the bench to an incline of 45 degrees and lift the weights up at a 90 degree angle all the way to the back of the bench. Don't bring the weights too far back as this can cause shoulder injuries. Doing this exercise is amazing for getting rid of those man boobs, as it works your inner and outer chest muscles, all while sculpting the shoulders. Keep in mind that you must use light weights and then slowly move to more difficult challenges.

Declined Dumbbell Chest Flys

This exercise is highly recommended if you want to develop your chest muscles but is definitely not easy to perform. Due to this difficulty, its essential that you perform the aforementioned exercises so that your upper chest is able to withstand the challenge. If you develop your upper chest first, you wont have that bottom-heavy look that happens because of developing your lower chest first.

This exercise is perfect for eliminating gynecomastia, which are typically known as man boobs. Inclined chest flies start by eliminating slowly your man boobs, while the declined chest flys completely rid your body of them

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