Sculpt a bigger, stronger chest with these top-tier movements.
✅ 1. Barbell Bench Press
Why: The king of chest exercises. Builds mass, strength, and thickness.
How:
- Lie flat, grip bar slightly wider than shoulder-width
- Lower bar to mid-chest, press back up
🦾 4 sets of 6–10 reps
✅ 2. Incline Dumbbell Press
Why: Targets upper chest and improves symmetry
How:
- Set bench at 30–45°, press dumbbells upward
🦾 3–4 sets of 8–12 reps
✅ 3. Cable or Machine Chest Flys
Why: Excellent for chest stretch and inner chest detail
How:
- Stand or sit, bring hands together with a slight bend in elbows
🦾 3 sets of 12–15 reps
✅ 4. Dips (Chest Focused)
Why: Great for building lower chest and triceps
How:
- Lean forward while dipping to emphasize chest
🦾 3 sets to failure
✅ 5. Push-Ups (Weighted or Slow Tempo)
Why: Functional, accessible, and works all angles of the chest
How:
- Hands slightly wider than shoulders, full range of motion
🦾 3–4 sets of 15–20 reps or until failure
🏠 Top 5 Chest Workouts at Home (No Equipment)
Build a powerful chest using only your bodyweight
✅ 1. Standard Push-Ups
- Targets overall chest
- Keep core tight, chest to floor
🦾 3 sets of 15–20 reps
✅ 2. Wide Push-Ups
- Emphasizes outer chest
- Place hands wider than shoulder-width
🦾 3 sets of 12–15 reps
✅ 3. Incline Push-Ups (Feet on floor, hands elevated)
- Targets lower chest
- Use a table, bench, or step
🦾 3 sets of 15 reps
✅ 4. Decline Push-Ups (Feet elevated)
- Targets upper chest
- Feet on a chair or couch
🦾 3 sets of 10–12 reps
✅ 5. Slow Negative Push-Ups
- Increases time under tension = more growth
- Take 3–5 seconds lowering, push up normal speed
🦾 3 sets to failure
💡 Tips for Chest Growth:
- Train 2–3x/week with 48h rest between sessions
- Focus on full range of motion and controlled reps
- Eat enough protein and calories
- Mix angles: upper, middle, and lower chest