Best Chest Workouts To Build Muscle Mass

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About

This workout emphasizes building muscle mass through a series of tailored exercises that utilize both compound and isolation movements, enabling comprehensive development.

Focusing specifically on the chest, this regimen includes exercises like horizontal presses and flys to effectively engage and sculpt the pectoral muscles.

The training program is intentionally designed with weights and repetitions carefully balanced to maximize hypertrophy for participants, considering individual capacities.

The bench press is one of the most recognizable exercises as a potent chest builder, but many lifters still struggle to gain size and strength in the chest with that lift alone.

Building a bigger chest isn't as simple as aimlessly cranking out some bench presses and push ups, and here’s why...

When looking to gain chest mass during a bulking process, it is recommended to include a variety of movements spanning across several rep ranges. Your training should come from a combination of compound movements like flat and incline bench pressing, dips, dumbbell training, and more isolated movements like flyes.

The addition of higher rep training using machines is also helpful as they allow you to train the chest more frequently and at higher intensities without being limited by other muscle groups.

In short, the more you can train your chest (up to 2-3 times per week), and recover from that training properly (smart programming and eating enough food), the more you can repeat this muscle-building process.

Below are seven of the best chest exercises to build a bigger chest for any level of lifter.

I recommend training chest 2-3 times a week max, with each session lasting 4-8 total sets (no more than 20 sets per week for most people).

For best results, start training these movements in the full range of motion and track your progress. More training volume does not alway equate to more muscle growth.

Be sure to refer to the chest workouts below to learn more about how to grow a bigger chest by training multiple times a week.

4 Training Techniques to Maximize Chest Growth

Below are four training tips and techniques you can use with the above exercises to maximize your muscle growth during your bulk and minimize injury.

Train in a Variety of Rep Ranges

When looking to build muscle, most lifters lock in on one rep range, typically the 8-12 rep range.

While this is a good place to start when looking to build muscle, it can lead to massive gains being left behind. Instead of performing the same rep ranges, every session, you can add variety into your training to push the muscles harder, force adaptations, and stay one step ahead of the body's innate ability to adapt to stress.

In the chest growth program below, you will be training your chest multiple times per week, using a variety of rep ranges (5-10, 10-20, and 20-30 reps) to increase chest strength and size.

Emphasize the Full Range of Motion

Training in the fullest range of motion one can do is key for maximizing muscular stress and tension.

By training in the fullest ranges of motion you are able to load the muscle fibers and place the greatest amount of stress on them while also minimising the need for excessive loading (which may actually contribute to joint pain or nervous system fatigue in more extreme cases).

When doing movements like dips, bench pressing, and flyes, be sure to go into a deep stretch. You can also increase the tension during movements by placing isometric holds at the end of the range of motion and holding at the top for peak muscular contraction.

The key with finding the full range of motion during movements like the flye and dip is to perform the eccentric slowing and focus on feeling the stretch in the chest muscles. If you do not get a good pec stretch during those movements (let's say you feel it in the shoulder), you need to either restrict ranges of motion briefly or reassess your technique (as the majority of the muscular tension and stress should be placed on the pecs).

Control the Eccentric Phase

Controlling the lowering phase (eccentric) is a great way to increase tension on the muscle.

Increased tension often leads to greater muscle breakdown and ultimately growth.

By emphasizing the eccentric phase, you also help to maintain proper control throughout the full range of motion which can help minimize injury risks and keep you training (and recovering properly), both of which are key to long term leg growth.

You can do this by taking your time lowering the weight during the bench press (instead of bouncing it off the body) or feeling the active stretch on the pecs during deficit push ups and flyes.

Pause at Full Range of Motion

You can also use pauses throughout the range of motion to place extra loading demands and tension on the muscle fibers, you call when in the deepest ranges of motion.

It is important to maintain control and postural strength (flat back, for example) when pausing, rather than allow the body and muscles to relax and shoulders hunched forwards (especially in movements like the bench press and flye).

One great way to do this is to pause briefly when doing incline bench presses, dips, or flyers in the fully stretch position.

Building a bigger chest takes smart programming, hard training, heavy lifting, and eating a lot of food.

Once you have your bulking meal plan figured out, be sure to maximize chest growth with the above workouts and exercises.

Remember, growing mass and size doesn't always need to come from lifting heavier loads, so be sure to lift heavy for the rep range you are training in, and always chase the muscle pump and muscle stretch and contraction

The 15 Best Chest Exercises to Build Muscle Mass

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Barbell Bench Press

    SETS LOGGED
    7,520,931
    Chest Strength
    98 mScore
    Chest
    Photo of Barbells
    Barbells
    Photo of Flat Bench
    Flat Bench

    The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

    How to do it

    The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

    Sets, Reps, Weight
    1
    8reps
    75lbs
    2
    8reps
    75lbs
    3
    8reps
    75lbs
    Full Video & Instructions

  • 2. Barbell Incline Bench Press

    SETS LOGGED
    3,397,831
    Chest Strength
    96 mScore
    Chest
    Photo of Barbells
    Barbells
    Photo of Incline Bench
    Incline Bench

    The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

    How to do it

    The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

    Sets, Reps, Weight
    1
    8reps
    75lbs
    2
    8reps
    75lbs
    3
    8reps
    75lbs
    Full Video & Instructions

  • 3. Dumbbell Bench Press

    SETS LOGGED
    8,452,674
    Chest Strength
    99 mScore
    Chest
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

    How to do it

    The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

  • 4. Dumbbell Fly

    SETS LOGGED
    6,618,981
    Chest Strength
    98 mScore
    Chest
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

    How to do it

    The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

    Sets, Reps, Weight
    1
    8reps
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

  • 5. Push Up

    SETS LOGGED
    5,895,818
    Chest Strength
    95 mScore
    Chest

    Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

    How to do it

    Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 6. Tricep Push Up

    SETS LOGGED
    2,257,713
    Chest Strength
    69 mScore
    Chest

    The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

    How to do it

    The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 7. Barbell Decline Bench Press

    SETS LOGGED
    1,082,644
    Chest Strength
    73 mScore
    Chest
    Photo of Barbells
    Barbells
    Photo of Decline Bench
    Decline Bench

    The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

    How to do it

    The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 8. Cable Crossover Fly

    SETS LOGGED
    2,687,316
    Chest Strength
    95 mScore
    Chest
    Photo of Crossover Cable
    Crossover Cable

    The Cable Crossover Fly is a chest exercise that uses cables to maintain tension and control. This exercise helps isolate different parts of the chest for a focused workout.

    How to do it

    The Cable Crossover Fly is a chest exercise that uses cables to maintain tension and control. This exercise helps isolate different parts of the chest for a focused workout.

    Sets, Reps, Weight
    1
    8reps
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

  • 9. Decline Push Up

    SETS LOGGED
    2,792,175
    Chest Strength
    60 mScore
    Chest
    Photo of Flat Bench
    Flat Bench

    Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.

    How to do it

    Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 10. Dumbbell Incline Bench Press

    SETS LOGGED
    4,356,994
    Chest Strength
    96 mScore
    Chest
    Photo of Dumbbells
    Dumbbells
    Photo of Incline Bench
    Incline Bench

    The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

    How to do it

    The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

  • 11. Floor Press

    SETS LOGGED
    448,603
    Chest Strength
    68 mScore
    Chest
    Photo of Barbells
    Barbells

    The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

    How to do it

    The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

    Sets, Reps, Weight
    1
    8reps
    55lbs
    2
    8reps
    55lbs
    3
    8reps
    55lbs
    Full Video & Instructions

  • 12. Hammerstrength Chest Press

    SETS LOGGED
    1,521,759
    Chest Strength
    92 mScore
    Chest
    Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)

    The Hammerstrength Chest Press is a chest workout that targets your chest, shoulders, and triceps using a specialized machine. It helps you maintain focus on the exercise and learn proper movement without worrying about balance.

    How to do it

    The Hammerstrength Chest Press is a chest workout that targets your chest, shoulders, and triceps using a specialized machine. It helps you maintain focus on the exercise and learn proper movement without worrying about balance.

    Sets, Reps, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 13. Hammerstrength Decline Chest Press

    SETS LOGGED
    747,338
    Chest Strength
    77 mScore
    Chest
    Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)

    The Hammerstrength Decline Chest Press is a machine exercise that targets the lower chest. It provides stability, allowing you to focus on building strength without worrying about balance.

    How to do it

    The Hammerstrength Decline Chest Press is a machine exercise that targets the lower chest. It provides stability, allowing you to focus on building strength without worrying about balance.

    Sets, Reps, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 14. Hammerstrength Incline Chest Press

    SETS LOGGED
    1,162,003
    Chest Strength
    84 mScore
    Chest
    Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)

    The Hammerstrength Incline Chest Press is a machine exercise that targets your upper chest, shoulders, and triceps. It provides stability and focuses your effort on these muscle groups by using a fixed range of motion.

    How to do it

    The Hammerstrength Incline Chest Press is a machine exercise that targets your upper chest, shoulders, and triceps. It provides stability and focuses your effort on these muscle groups by using a fixed range of motion.

    Sets, Reps, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 15. Smith Machine Bench Press

    SETS LOGGED
    922,042
    Chest Strength
    66 mScore
    Chest
    Photo of Smith Machine
    Smith Machine
    Photo of Flat Bench
    Flat Bench

    The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

    How to do it

    The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

    Sets, Reps, Weight
    1
    8reps
    60lbs
    2
    8reps
    60lbs
    3
    8reps
    60lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts to Build Muscle Mass

Alternative Chest Workouts

Alternative Chest Workouts to Build Muscle Mass

Best Chest Workouts To Build Muscle Mass | Fitbod Workout Generator