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Building a large chest is something that most guys dream of. The fact that there are several guys at my gym who will come in once a week to train only chest confirms that fact. While I personally don't agree with that type of routine, a larger chest and shoulders is one of the more noticable parts of a good male physique so it is important to put focus on it.
There are dozens of exercises for building a bigger chest however, a few are much more effective than others. I have outlined my top 10 exercises for building a larger chest below. Of course, genetics are going to play a big role in how your chest develops, but putting in consistent effort as well as a good diet will yield results.
Bench Press
Sets: 4
This is the staple of all chest exercises. The bench press is perfect for developing a full chest as well as increasing the overall strength of your upper body. In addition, bench pressing is easier to control than using dumbbells. It is important to keep a good form, especially while training heavy to protect your shoulders from long term damage.
Incline Bench Press
Sets: 4
The incline bench is similar to the flat bench except the bench itself is on an incline. By adding an increase to the bench press it puts more of a focus on the upper part of the chest and shoulders. As the top part of the chest towards the collar bone is one of the most difficult parts of the pectoral muscle to build, adding a heavy incline bench can sometimes spark some growth.
Flat Bench Dumbbell Press
Sets: 4
In my opinion, free weights are the best way to grow muscle and using dumbbells are the ultimate tool, so using dumbbells on the flat bench is by far my favorite exercise for working chest. In addition to working your chest, the flat bench dumbbell press works your stabilizers for extra growth.
Incline Dumbbell Press
Sets: 4
The same thing as the incline bench press but with dumbbells. I've already put in my two cents on why using dumbbells are great so take what was said previously and apply it here.
Dumbbell Chest Flies
Sets: 4
Chest flies are a great way to hit the inner part of your chest as long as they are done properly. Make sure to do them slow and get a good stretch in when doing them. Don't add too much weight as this exercise is only effective if done correctly
Incline Cable Flies
Sets: 4
Again, a repeat of the previous exercise but on an incline. The incline will put focus on the top part of the chest which to me is the most important area to focus on.
Decline Dumbbell Pullover
Sets: 4
A pullover is another exercise that is most effective when done slowly and with a particular focus on form. Make sure to squeeze your chest when doing it. I personally do this exercise on a decline to put a better focus on the lower part of the chest.
Pec Deck
Sets: 4
Probably the only chest exercise I like doing on a machine, the pec deck is also a good exercise for working the inner part of the chest.
Incline Push Ups
Sets: 4
Push ups will always be one of the best body weight exercises for the chest. I personally do them weighted and with my feet up on a bench for more elevation. Make sure to touch your chest to the ground for a full range of motion.
Dips
Sets: 4
Dips can be a more difficult exercise so if needed putting your feet on a bench to help yourself may be in the cards. Dips not only work the chest but the triceps and to a lesser extent the shoulders too.
The author's views are entirely his or her own and may not always reflect the views of Bodybuilding Nation.
