Chest Exercises – What Does a Chest Workout Look Like?

A chest workout is a popular and widely practiced set of exercises, especially favored by men who want strong, well-defined pectoral muscles. These activities help strengthen the chest and improve overall physical fitness, and they’re most effective when performed with additional resistance. What are the best chest exercises? What results can you expect from chest training? How do you build an effective chest workout plan?

Chest muscles - anatomy. Which muscles make up the chest?

The chest is built by three groups of muscles:

• superficial muscles, which include the pectoralis major, pectoralis minor, subclavius, and serratus anterior;
• deep muscles, such as the intercostals and the transverse thoracic muscle;
• the diaphragm, the main inspiratory muscle responsible for abdominal breathing.

The two main chest muscles are the pectoralis major and the pectoralis minor.

The pectoralis major lies on the surface and has a triangular shape. It has three points of origin located at the clavicle, sternum, and rectus sheath of the abdomen. Its insertion is the tendon on the crest of the greater tubercle of the humerus.

The pectoralis major pulls the scapula forward, brings the arm inward and forward, assists in raising the arm, and contributes to internal rotation. It also acts as an accessory respiratory muscle and is considered the strongest muscle for lowering and adducting the arm.

The pectoralis minor is a flat, triangular muscle located directly beneath the pectoralis major. It originates from the outer surfaces of the 2nd or 3rd to 5th ribs and inserts into the coracoid process of the scapula. It helps move the shoulder girdle forward and downward. When the shoulder joint is stabilized, the pectoralis minor can also function as a muscle of inspiration.

How to perform chest exercises?

To effectively build and strengthen the chest, a workout should include a variety of movements targeting the upper, middle, and lower portions of the chest. It’s also important to use proper resistance and gradually increase the load over time to stimulate muscle fibers and accelerate growth. Whether training at home or in the gym, always aim to move through a full range of motion without shortening the movement.

Before chest workouts, warm up properly to prepare the body for intense effort. After training, stretching exercises are recommended to lower the risk of delayed-onset muscle soreness (DOMS), calm the breath, and relax the body.

Best chest exercises - top 10 chest workouts

Chest exercises are based on arm adduction, which is the primary function of the pectoral muscles. Both upper and lower chest exercises often include pressing variations that also engage supporting muscles such as the triceps and deltoids. What are the best chest exercises for men and women?

1. Dumbbell flys on the floor – Lie on the floor with knees bent. Hold dumbbells above your chest with palms facing each other. Keep arms shoulder-width apart and retract your shoulder blades. Inhale as you slowly lower the arms out to the sides until the dumbbells are just above the floor. Exhale as you squeeze the chest and return to the starting position.
2. Barbell bench press – Lie on the floor with knees bent. Position your arms at about a 45-degree angle to your body and grip the barbell overhead with an overhand grip. Retract your shoulder blades, lower your shoulders, and maintain natural spinal curves. Lift the barbell upward, inhale, and slowly lower it to chest level. Then, exhale as you press the barbell back up.
3. Push-ups – Place your hands shoulder-width apart with fingers pointing forward. Lock your elbows and keep a natural spine. Engage your core and glutes. Inhale as you lower your chest toward the floor without touching it. Exhale as you push back up, straightening your arms.
4. Dips – Grip the bars and lift your body by straightening your arms. Lean slightly forward, inhale, and bend your elbows to lower your body until your chest reaches bar level. Exhale as you push yourself back to the starting position.
5. Cable flys – Stand with a slight forward lean and feet staggered. Grip the cable handles with arms extended out to the sides. Inhale as you bring your arms together in front of your chest. Exhale as you slowly return to the starting position.
6. Dumbbell pullover – Lie flat on a bench with feet firmly on the ground. Hold a dumbbell with both hands directly above your chest. Inhale as you slowly lower the weight behind your head with slightly bent elbows until you feel a stretch. Exhale as you return the dumbbell to chest level.
7. One-arm dumbbell press – Lie on the floor with knees bent. Hold a dumbbell in one hand while the other rests on the floor. Position your working arm at about a 45-degree angle. Inhale as you press the weight upward, then exhale at the top. Slowly lower the weight back on the next inhale.
8. Incline barbell press – Lie on an incline bench with feet on the ground. Grip the barbell with an overhand grip and retract your shoulder blades. Inhale as you lower the bar to the upper chest, then exhale as you press it back up.
9. Push-ups with dumbbells – Place dumbbells on the ground and assume a push-up position, gripping the dumbbells. Lower your chest without touching the floor, then push back up. As a variation, raise one arm with a dumbbell to a 90-degree angle at the end of the movement.
10. Resistance band press – Place the band behind your back and stand with feet shoulder-width apart. Hold the band close to your chest with elbows bent. Inhale as you extend your arms forward, maintaining tension for a moment. Exhale as you return to the starting position.

Chest exercises - results. Why should you train your chest?

Regular chest workouts can improve body aesthetics — broad, well-built pecs are a common training goal for men and increasingly for women. Strong chest muscles contribute to greater strength and size, supporting muscle growth in the upper body.

Well-developed chest muscles also enhance overall athletic performance and respiratory capacity. Additionally, they help protect the ribs and internal organs, reducing injury risk in sports like martial arts. Strong pecs can also stabilize the shoulder joint during pushing movements.

Consistent chest training strengthens the upper body, including the elbow and shoulder joints. Using dumbbells can also improve the range of motion, making it easier to shape the chest.

Chest training - how often?

Athletes aiming to build and strengthen their chest should include 2–3 chest-focused sessions per week, allowing at least two days of rest between workouts to ensure proper recovery. Consistency and perseverance are key, as only regular training leads to noticeable results.

Chest training - sample workout plan

For beginners aiming to strengthen the chest, a workout could include:

• incline dumbbell press – 3×6
• dips – 3 sets to failure
• barbell bench press – 3×8
• cable flys – 3×8

For advanced athletes looking to build mass and improve aesthetics:

• decline barbell press – 4×10
• butterfly machine flys – 4×12
• push-ups with dumbbells – 4 sets to failure
• dumbbell pullover – 4×10
• standing flys – 4×12

Always tailor a workout plan to individual needs and abilities. Beginners struggling with exercise selection should consider consulting a personal trainer to ensure proper programming.

Bibliography:

1. https://fizjoterapeuty.pl/uklad-miesniowy/miesnie-klatki-piersiowej.html
2. https://www.mdpi.com/2075-4663/10/2/19?utm_campaign=releaseissue_sportsutm_medium=emailutm_source=releaseissueutm_term=titlelink5
3. https://www.barbellmedicine.com/blog/best-lower-chest-exercises/