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Chest Exercises For Mass: Ultimate Workout Guide

Most of us want a bigger chest and so it’s not uncommon to want to find out the best chest exercises for mass.

In this ultimate workout guide, we’re going through the absolute best and most beastly chest exercises for gnarly mass.

How To Build A Big Chest

I’ve been training for over 12 years and in my experience, there is one ‘truism’ about growing bigger pecs and that’s this…

You need to use good form, try to really feel the movement and make sure you hit every muscle group in the pecs.

In this guide, we’ll be looking at all of the most effective exercises for all of the pectoral muscles so you can get some ideas and start testing these out. At the end of the article we’ll also give you a good chest workout you can do that incorporates all of these exercises.

The Best Chest Exercises For Building Muscle

In this list of chest exercises you’ll see a bunch that you already know, but don’t worry as our explanations might just give you some fresh ideas to take to your staple movements.

1. Flat Bench Press

Flat Bench Press is a great compound lift that incorporates several different muscles at once. You can perform this exercise using either a barbell or dumbbells. There are benefits to doing both at different times, and some of that might depend on your training program but regardless of whether you use dumbbells or a barbell it’s the staple exercise for the chest. As you probably know people can get crazily strong at this movement so if you’re working out from home it’s a good idea to invest in a good weight set so a lack of weights doesn’t hold you back.


How It Works

the sternal portion of the pectoralis major is utilized heavily
Credit: https://exrx.net/Muscles/PectoralisSternal

Target Muscle: Pectoralis Major (Sternal).
Synergists: Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii.
Stabilizers: Biceps Brachii (Short Head).

How To Perform



2. Incline Bench Press

If you’ve got a longer torso and a longer chest you might be better served to focus on incline bench press more. This is because incline bench press focuses on the upper portion of your chest and is required in order to get the “fully developed” look to your pecs that you see on bodybuilders and physique competitors. If you want to grow your chest visibly then there’s no quicker way to see visible results than by developing the upper chest.


How It Works

the "upper chest" is called the pectoralis major clavicular
Credit: https://exrx.net/Muscles/PectoralisClavicular

Target Muscle: Pectoralis Major (Clavicular).
Synergists: Deltoid (Anterior), Triceps Brachii.
Stabilizers: Biceps Brachii (Short Head).

How To Perform



3. Chest Dip

Dips are a lot of fun and they look awesome, but you knew that right? Well, maybe you didn’t know that dips are actually the most effective exercise for hitting the pectoralis minor (at least when done right). If you want to build a massive chest and have complete chest development then you need to be utilizing dips.

If you don’t have access to a dip station don’t worry you can just do decline bench until you can get hold of one. You can get a good cheap dip station or invest in a power rack with a dip station.

For the naysayers who think that decline bench is actually better just get a load of how many synergist muscles that dips utilize. This is a top compound lift and with the ability to add weights via weight belts, chains or weight vests it’s progression friendly too.


How It Works

exercising the pectoralis minor is crucial for complete chest development
Credit: https://exrx.net/Muscles/PectoralisMinor

Target Muscle: Pectoralis Major (Sternal).
Synergists: Deltoid (Anterior), Triceps Brachii, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Levator Scapulae, Lattisimus Dorsi, Teres Major.
Stabilizers: Trapezius (Lower).

How To Perform




4. Shoulder Incline Raise

The shoulder incline raise isn’t something you’ll see being done in gyms or workout videos very often and that’s simply because it looks kind of goofy. But the reality is that this exercise is an absolute must for building a bigger chest, especially if you want full-development. Again this is another bench based exercise, so make sure you have a good heavy-duty bench such as one from this list.

How It Works

the serratus anterior is an important muscle to exercise
Credit: https://exrx.net/Muscles/SerratusAnterior

Target Muscle: Serratus Anterior.
Synergists: Pectoralis Major (Clavicular).
Stabilizers: Deltoid Anterior, Triceps Brachii.

How To Perform



Mass Building Chest Workouts

Now that we have gone over the most effective exercises, let’s put it together into a mass building chest workout.

If you’re doing our bodybuilding from home or strength training at home plans then you can always do a session of this as a one off until you’re doing a more traditional training split!

Exercise:Sets:Reps:
Bench Press38-12
Incline Bench Press36-10
Dips36-12
Shoulder Incline Raise38-12

Honorable Mentions:

There are plenty of other good chest exercises out there that you should look into. Here’s just a few of them:

The Final Rep

We narrowed down a virtual ocean of chest exercises to the 4 most effective and designed a mass building chest workout for you to get started with. So have at it!

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