Are you looking to add mass to chest muscles? We have some exercises that will hit your chest hard and you will make great progress in strength. The list includes workouts that work on various muscles of chest including upper, lower, inner and outer pectoral muscles. These exercises are so intense that you will see the difference in very short duration, if you supplement with good diet. All you need is a barbell, bench press table and some weights. Browse the various exercises below and see the pictures to get exact idea of the position.
Bench press: 4 sets (8 reps)
The exercise mainly works on chest, but also affects shoulders and triceps.
Step 1: Lie back on a flat bench and hold the bar in such a grip that should create a 90 degree angle between upper arms and forearms while movement.
Step 2: Lift the bar from rack, move it upwards with your arms locked. This is the starting posture.
Step 3: Slowly bring the bar towards middle of your chest, but do not let the barbell to touch your chest. Stop for a second and move the bar upwards, but this time do not lock your elbows. Repeat the same.
This is a strength building exercise, so you will see the results within two or three weeks.
Bench press (close grip) 4 sets (8 reps)
Similar to bench press, the exercise is mainly for chest but is also effective on triceps.
Step 1: Lie down on a flat bench and hold a barbell with close hand position.
Step 2: Push the barbell upwards and lock the elbows.
Step 3: Bring the barbell back towards the middle of your heart.
The exercise starts making effects on your chest within two weeks.
Bench press: (wide grip) 4 sets (8 reps)
Being a variation of bench press exercise, this exercise primarily works on chest but also effects triceps.
Step 1: Lie down on a flat bench and hold a barbell with wide hands.
Step 2: Breathe in, push the barbell upwards and lock the elbows.
Step 3: Pause for a second and bring the barbell back towards the middle of your heart while breathing out.
While pushing and lowering down the barbell, maintain a controlled and slow movement.
Incline bench press 4 sets (8 reps)
This exercise also builds the chest but also works on triceps.
Step 1: Lie on an inclined bench and hold the bar in such a grip that should create a 90 degree angle between upper arms and forearms while movement.
Step 2: Lift the bar from rack, move it upwards with your arms locked. This is the starting posture.
Step 3: Slowly bring the bar towards middle of your chest, but do not let the barbell to touch your chest. Stop for a second and move the bar upwards, but this time do not lock your elbows. Repeat the same.
This is also a strength building exercise, so you will see the results within two or three weeks.
Decline bench press 4 sets (8 reps)
Main muscles worked in this exercise are chest, triceps and shoulders.
Step 1: Lie on a declined bench, hold the bar in such a grip that should create a 90 degree angle between upper arms and forearms while movement.
Step 2: Lift the bar from rack, move it upwards with your arms should be locked. This is the starting posture.
Step 3: Slowly bring the bar towards middle of your chest while you breathe in, but do not let the barbell to touch your chest. Stop for a second and move the bar upwards, do not lock your elbows. Repeat the same.
Again, this is a strength building exercise, so you will see the results within two or three weeks.
Guillotine bench press 3 sets (15 to 8 eight reps)
Upper chest is the targeted muscle, triceps and deltoids are the other muscles involved.
Step 1: Lie down on a flat bench and hold a barbell with wide hands.
Step 2: Breathe in, push the barbell upwards and lock the elbows.
Step 3: Pause for a second and bring the barbell back towards your neck while breathing out.
This exercise takes around three to four weeks or even more to show the effects.
Barbell pullover (straight arm) 3 sets (15 to 8 eight reps)
This exercise works hard on chest and makes it defined as well as huge.
Step 1: Lie down on a flat bench and hold the barbell with your arms extended at your head’s height.
Step 2: Raise your arms while breathing out until your arms go perpendicular to chest and then return to the starting posture. Repeat.
The work out builds upper, mainly upper part of the chest and you will be able to see the results within one or two weeks.
Barbell pullover (bent arm) 3 sets (15 to 8 reps)
This exercise works on chest as well as upper back.
Step 1: Lie down on a flat bench and hold the barbell with your arms extended perpendicular to your head’s height.
Step 2: Raise your arms while breathing out until your arms go perpendicular to chest and then return to the starting posture. Keep your arms bend up to some extent.
The work out builds upper, mainly upper part of the chest and the results will be infront of you within a week or two.
Barbell pullover straight arm; Across bench; close grip 3 sets (15 to 8 reps)
You can count this work out as one of the most effective yet forgotten exercises, which gives new dimensions to your chest within two to three weeks.
Step 1: Lie down on across a flat bench and hold the barbell with your arms extended at your head’s height. See the picture for a better idea.
Step 2: Raise your arms while breathing out until your arms go perpendicular to chest and then return to the starting posture. Keep your arms bend. Repeat.