Full List of Chest Workouts

I have put together a nice big list of chest exercises that will help you to mix up your routine in your next chest session. Remember it’s important to mix your routines up in order to stimulate maximum muscle growth.

The Dumbbell Chest Press

The chest press is the most classic and commonly used chest exercise. It’s a great compound movement that will recruit the use of a lot of muscle fibers, meaning lots of muscle gains. Above that, it came fourth in the top five exercises article.

Dumbbell Chest Press Technique

To start out, grab a set of dumb ells and sit on a bench preparing for the upcoming set. Make sure your feet are firmly on the floor, and then lye back on the bench while simultaneously lifting the dumbbells up to the start position. They should be above your chest being supported by your arms. Lower the weights, until your arms (forearm and upper arm) are at about 90° to each other. Then move the weight back up to the start position and that is one rep.

Most people know who to do a dumbbell press, but here is a little video if you didn’t understand:

A few tips:

• Changing the gradient of the exercise plane will change the targeted area of the pec. Read this article if you haven’t heard of this before (a must know!).

The Push-up

The push-up is one of the most effective upper body exercises, and very good for training pecs as well (voted #1 in our Top 5 Exercises) . It’s an easy exercise to do and required no equipment either!

Push-up Technique

To start, place your hands flat on the floor just over shoulder width apart. Your feet should be vertically upwards on the floor, and so all your body weight is resting on your hands and your feet. Keeping a rigid, flat body, lower yourself down slowly. The negative part of the rep should take 1 – 2 seconds. Push up with your arms to return to the beginning of the set, and this can take 1 – 2 seconds also. That is one rep.

See the video below for an in-depth instruction of the push-up.

Variations of the Push-up:

• Placing your hands closer together will build muscle in the triceps and anterior deltoids (front shoulder).
• If you’re a beginner and can’t do 10 – 20 push-ups, placing your knees on the floor will help you build strength and get your technique right until you can do real push-ups.

The Dip

A dip is a great way of increasing body strength, and can be altered to target the lower and inner regions of the pectoral muscle group. I think it’s a must to use this exercise in your chest workout, at least utilizing it every other workout. This is probably the reason it came number 2 in the top 5 exercises article.

The Dip Technique

This exercise is family simple. To start, you need a pair of parallel bars, on which you will perform your dips on. Next, hold onto the bars with your hands by your sides. Lower you body by bending your elbows, and stop at the bottom when your upper arms are 90° to your forearm. Push up quickly and return to the start position, and that is one rep. Watch the video below to see further how it is performed:

Things to note when performing dips:

• If you are just starting, you may need to use a assisted dip machine. This counterweights your body weight, meaning you need less muscle to push up. Even if you need to use this (most people do), it’s still a very effective exercise you should aim to put into your routine.
• If you can easily perform 30 – 40 dips, try a weighted backpack, or a belt with weights on it to lower your reps to 10 – 15, as this will stimulate more muscle growth.
• Leaning your body forwards slightly, and pushing your elbows out will target the lower and inner pec rather than the triceps.

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