Best Chest Workouts To Build Muscle Mass

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

Workout 1

Chest

Workout 2

Chest

Workout 3

Chest

The 15 Best Chest Exercises to Build Muscle Mass

Ranked By

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
Barbells
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
Barbells
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
Dumbbells
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
Dumbbells
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
Barbells
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
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
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
Dumbbells
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
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
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
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
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
Smith Machine
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

Best Chest Workouts To Build Muscle Mass

About

Workout 1

Chest

Barbell Bench Press

Barbell Incline Bench Press

Dumbbell Bench Press

Dumbbell Fly

Push Up

Tricep Push Up

Take the guesswork out of training.

Workout 2

Chest

Barbell Decline Bench Press

Dumbbell Incline Bench Press

Cable Crossover Fly

Decline Push Up

Floor Press

Hammerstrength Chest Press

Workout 3

Chest

Dumbbell Decline Bench Press

Pause Barbell Decline Bench Press

Hammerstrength Decline Chest Press

Hammerstrength Incline Chest Press

Smith Machine Bench Press

Smith Machine Incline Bench Press

The 15 Best Chest Exercises to Build Muscle Mass

1. Barbell Bench Press

How to do it

2. Barbell Incline Bench Press

How to do it

3. Dumbbell Bench Press

How to do it

4. Dumbbell Fly

How to do it

5. Push Up

How to do it

6. Tricep Push Up

How to do it

7. Barbell Decline Bench Press

How to do it

8. Cable Crossover Fly

How to do it

9. Decline Push Up

How to do it

10. Dumbbell Incline Bench Press

How to do it

11. Floor Press

How to do it

12. Hammerstrength Chest Press

How to do it

13. Hammerstrength Decline Chest Press

How to do it

14. Hammerstrength Incline Chest Press

How to do it

15. Smith Machine Bench Press

How to do it

Alternative Workouts

Alternative Workouts to Build Muscle Mass

Alternative Chest Workouts

Alternative Chest Workouts to Build Muscle Mass