And there are no better power tools for sculpting chisel pecs than the 10 exercises that follow.
Here’s a look at the top 10-Best Chest Exercises to build your strength and size.
1. Pushup
A pushup is the closest thing to a perfect exercise. You literally engage every muscle in your body to do it perfectly.
That includes your chest, triceps, shoulders, and core.
So, how do you do a perfect pushup?
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Squeeze your glutes and brace your abdominals as if you were about to be punched in the gut. Maintain these contractions for the duration of this move.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause 1-2 seconds at the bottom, then push yourself back to the starting position as quickly as possible. That’s 1 rep. Complete 15-20 reps.
Modification: If you are having a hard time keeping your body in a straight line. Lower your knees to the ground to make it a little easier.
2. Decline Pushup
For this pushup variation, you'll need an exercise bench or a step, box, or stability ball to put your feet on.
Assume a pushup position with your feet on an elevated surface. Tighten your core and squeeze your glutes. Your body should form a straight line from your heels to your head.
Without letting your hips sag, in one motion lower your body until your chest almost touches the floor. Pause for 1-2 seconds, then push yourself back up to the starting position. That's 1 rep, continue for 15 repetitions for 2 to 3 sets.
3. Medicine Ball Pushup
Get down into pushup position, but place one hand on a small medicine ball and your other hand on the floor.
Keep your body flat and straight, tighten your core, bend your arms to lower your chest toward the floor, pause then drive your body up back to the starting position.
Roll the medicine-ball across in between reps and repeat with the opposite arm. Continue to alternate back and forth quickly for the prescribed number of repetitions.
4. Plyometric Pushup
This explosive pushup nails the fast-twitch muscles in your chest, priming them for more growth, says English on Menshealth.com.
Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Engage your core.
Lower your chest to the floor and then press up explosively so your hands come off the floor.
5. Dumbbell Flat Bench Press
This exercise targets the chest, shoulders, and triceps. It's great for building strength and size in your chest.
Sit on the edge of a flat bench and rest a dumbbell on each knee. Roll onto your back as you bring the dumbbells outside your shoulders. Press the dumbbells directly above your chest until your arms are extended. This is the starting position.
Bend your elbows to slowly lower the weights until your upper arms are slightly below parallel to the floor. Pause, and then push them back up to the starting position. Press the dumbbells together without letting them touch.
6. Dumbbell Decline Chest Press
This chest exercise primarily targets the lower part of your chest, or pectoral, muscles. It also works your triceps and anterior deltoid muscles.
Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest with your arms straight. Your palms should face your feet and the weights should be just outside your shoulders.
Lower the dumbbells to your chest, pause, and then press them back up to the starting position. That's 1 rep. Continue for 10 to 12 repetitions for 2 to 3 sets.
7. Dumbbell Incline Chest Press
Performing the press from the incline position targets upper chest ( the clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps. If you want a huge chest, plain and simple - work that muscle—which resides high on your chest—gives your pecs extra pop.
Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your legs.
Bend your elbows to lower the dumbbells to chest level. Pause for 1-2 seconds, then press them back up to the starting position.