Anyone of You would be delighted to have a Big, Chiseled and well-developed Chest. The problem is, to train the Chest there are so many exercises to choose from. It is easy to get allured by the fancy exercises with over-complicated names while neglect the basic ones. Often the most simplistic exercise works the best for most individuals. I have shortlisted 12 Best Exercises for beginners, intermediate lifters, add it to your current Program and definitely get the results you guys have been looking for.
1. BARBELL BENCH PRESS
 |
Heavy Barbell Bench Press |
It’s the Best exercise for overall chest development of all time. Arnold Schwarzenegger says there’s no need to do any press move if you do this one properly. Standard bench press is quite simple to perform and you can also go pretty heavy on Bench Press, as it is spotter friendly. Easy to balance the heavy weights, getting most out of this exercise is not rocket science. Barbell Bench press works magic for beginners with strength gains. Best when performed first thing in the workout, you can go nasty on this one with low reps and preferably changing grip-width for Complete Chest development.
2. FLAT BENCH DUMBBELL PRESS
 |
Incline Dumbbell Bench Press |
Lovely exercise, as you can push Heavy Dumbbells and still get the longer range of motion than the Barbell Bench. Better Mind to Muscle connection can give you a nice Contraction at the top and additional inches to stretch the pectoral muscles at the bottom. It’s harder to master too, because the Dumbbells are difficult to balance, Stabilizer muscles also come into play to keep to free weights moving. Studies show that there’s no significant difference between Barbell and Dumbbell Bench Press, so you can get this exercise going in the beginning of the workout.
3. REVERSE-GRIP BENCH PRESS
 |
Reverse-Grip Bench Press |
Research has shown that Reverse-grip Bench Press ignites the Upper chest 40% more than a normal Bench Press. So it’s clear now, you can hit those upper Pecs more efficiently. It’s no different than the Regular Bench, pick the Barbell as you would in a Bench Press and rest it on your Abdominal, then switch to underhand grip, a little wider than Shoulders-width. Start pressing the Barbell upwards and stop before the elbows lockout. Lower the weight to your upper Abs and repeat.
4. INCLINE BARBELL BENCH PRESS
 |
Incline Barbell Bench Press |
It is one of the few Upper Pec exercises which really work if done properly. Most people develop Lower Pecs very easily and they often have underdeveloped Upper Pecs. Well, Upper pectoral muscles are tough to add up, so if your Lower Pecs overpower your Upper Pecs then keep this exercise in the beginning of the Chest workout. There’s a trick to eliminate the Delts engagement by inclining the bench not too high, keep it around 30 degrees, while performing this exercise.
5. CHEST DIPS
 |
Proper Body Posture during Chest Dips |
An amazing Bodyweight Exercise to carve out the perfect looking Round Lower Pecs, just make sure you’re doing it right by pointing the elbows outward as you go all the way down in a controlled fashion. Make sure you keep your torso behind by leaning forward as much as you can. Adding a weight belt is recommended if you can achieve more than 15 reps at a time. Beginners can place this move in the middle or toward the end of the workout or superset it with Pushups to attain instant Chest pump.
6. SEATED MACHINE PRESS
 |
Seated Machine Press |
A Good workout program incorporates both free-weights and machines equally to give the all round Muscle growth. Machines can be used in injuries, as they recruit only a specific muscle group. Seated Machine Press lets the beginners perform optimally without the stress of balancing the weight, they can also get more controlled reps in both Concentric and Eccentric phases. Studies show that Seated Machine Press takes out shoulders engagement up to a higher extent than free weights. It’s great to put this exercise later on the workout after the heavy bench presses, and aim for the nice pump.
7. INCLINE BENCH CABLE FLY
 |
Incline Cable Fly |
I have included this exercise in this list because of the fact that Cable keeps the constant tension on the Chest unlike the Dumbbell version of this exercise. It hammers the Upper pectoral nicely, as it a single-joint exercise. If you’re looking for sick pump, give it a try in the end of the workout aiming for higher reps and slow controlled eccentrics.
8. INCLINE DUMBBELL PULL-OVER
 |
Incline Variation of Pull-Over |
Don’t be surprised to see Pull-Over making a place in this list. Many would argue that it’s a back exercise, they might be right. But the thing is this exercise served well to so many Bodybuilders of all time, from Frank Zane to Ronnie Coleman. It’s incline version is very good at isolating Chest muscle throughout the set, make sure to keep the elbows locked and move the dumbbell from Shoulder joint. Unique thing about the Dumbbell Pull-Over is that it puts the Chest under tension in an entirely different way, unlike Press and Fly motion. Adjust this exercise in the end of the Chest session, hitting the higher end of the rep range.
9. INCLINE DUMBBELL FLY
 |
Incline Bench Dumbbell Fly |
It’s closely related to the Incline Bench Cable Fly, but you can go heavy on this one. Dumbbell press involve Delts and Triceps as Secondary Muscle groups to assist with the weight, What makes Dumbbell fly special is it reduces the involvement of the Secondary Muscle group and forces the Chest Fibers to do all the work. And added bonus is the inclination that isolates the Upper Chest to take the hit. This exercise can also contribute greatly if added near the end of the session pulling 12 reps each set.
10. WEIGHTED PUSH-UPS
 |
Weighted Push-ups can be performed by placing a weight plate over Upper Back |
Any Gymrat can squeeze 25+ push-ups easily, so it’s a better way to do lesser Push-ups by adding an appropriate amount of Weight (a plate or a weight vest), making it a separate exercise in your chest program. But if you can’t reach the count of 25 push-ups, work on that first before adding weight. Adding the weight and hitting lower reps will shock the Muscles and will force them to grow fast. Keep in mind to maintain a proper form while knocking the full range of motion, pausing on the bottom stretching the Chest fibers. Do weighted push-ups in the end of the exercise to fry up the Chest.
11. MACHINE FLY
 |
Machine Chest Fly |
Great exercise of the beginners who aren’t good with Dumbbell and Cable fly. Machine fly has very low risk of injury in contrast to weights, because it moves in a predefined path. It engages the Inner and Lower chest and giving full range of motion to work with. Throw it at the end of workout while aiming for 12-15 reps.
12. CABLE CROSSOVER
 |
Cable Crossover |
Cable Crossover is more for Intermediate and Advance lifters than Beginners, it takes skills to perform this exercise effectively. Once mastered it’s a great substitute for machine fly, providing you the freedom to adjust your Arms to get better contraction of Major and Minor Pectoralis. Touching down the 12-15 reps is recommended, performing this one in the end of training session.
Get Big Get MENMUSCLES 