Chest Day: 4 Optimal, Chest-Building Exercises

Strong chest muscles help contribute to overall upper-body strength, improving the ability to push things, aiding in posture, and improving breathing. Learn 4 optimal exercises for a powerful chest that will make you feel stronger and more confident. Follow on for Chest Day: 4 Optimal, Chest-Building Exercises!

1. Barbell Incline Bench Press

One common weight training myth some women believe is that lifting weights can make them look bulky and less feminine. However, that couldn’t be further from the truth—if it takes months to years of effort for even a male to start seeing gains, you can rest assured you’re NOT going to build muscle very quickly!

Furthermore, weight training aids in burning body fat and increasing your resting metabolic heart rate to create a lean, toned body. One beneficial weight training exercise that can help burn upper body fat and help define your torso and shoulder muscles is the barbell incline bench press.

Incline bench press exercises emphasize your upper chest muscles to help fill out your pectoral muscles. Set your incline bench at 45 degrees and slowly, and steadily move the weight from your chest upward and then back down.

2. Cable Pectoral Fly Exercises

Instead of relying on free weights and barbells, you can use cable machines to work your muscles in a controlled, balanced manner. Cable machines are a worthy addition to home gyms for their convenience, multi-exercise use, and creating a safe environment that prevents injuries and puts less strain on your joints.

The cable machine is a perfect addition to your upper body routine, as cable pectoral fly exercises can help horizontally isolate the pectoral muscles. You can start high or low for your chest workout to build a bigger, stronger chest.

3. Flat Bench Dumbbell Press

Dumbbells are exceptionally helpful, as they provide a storage-friendly, easy-to-use way for exercising anywhere at any time. Depending on the sets and reps you want, you can use dumbbells to focus on high volume with low reps or vice versa to achieve your fitness goals. The dumbbell press is an excellent chest day exercise that requires more muscle activation to help stabilize weight, thus resulting in greater muscle hypertrophy.

You perform it by lying flat on the bench with your feet on the ground. Press your back and glutes into the bench, then slowly lift and lower dumbbells from your outer chest, bringing it back down to a 45-degree angle.

4. Dumbbell Pullovers

The dumbbell pullover is an optimal chest exercise from old-school weighted exercises. It incorporates shoulder extensions to carry weight overhead and above your body. The dumbbell pullover is a fantastic exercise to incorporate if you want to build a more filled-out chest.

Lying flat on your back, you pick up a heavy dumbbell and raise it above your chest. However, instead of holding the dumbbell grip, hold it by each end. Slowly bring the dumbbell behind your head with arms extended and elbows slightly bent, then bring it back up over your head to above your chest.

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Jennifer Dawson

Jennifer Dawson is an experienced freelance writer who specializes in food and nutrition. Working in fitness marketing previously gave her a good feel for the industry and since going freelance she has been able to explore her preferred topic areas such as diet types, nutrition and food. Outside of work, Jen enjoys traveling, swimming and spending time with her young family.

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