LAST UPDATED: March 25th, 2021
I think that 99% of gym-goers like chest day the most.
And it’s always the first workout in the week.
That’s why Monday is the unofficial international chest day.
The truth is that chest muscles are noticeable earlier than other muscles.
So, let’s see what are the best workouts that will help you build a massive chest.
How often should you work out your chest?
Maximum twice per week.
The break between 2 chest workouts should be at least 72 hours with a good rest and diet.
Here you can see my favorite chest workouts for muscle mass.
7 Best Chest Workouts
1. Bench press
One of the most popular exercises at the gym.
It’s a very good workout that will help you lose man boobs and build your chest. (1)
How to do it?
Lift the bar with your shoulders width-apart.
Be careful and make sure you do the exercise right to affect the triceps, shoulders, and chest.
I recommend 4 sets with 8 reps and 2 minutes break.
2. Incline bench press
This is a bodybuilding exercise for your upper chest muscles.
You should do the incline bench press at the beginning of your workout, right after the regular bench press.
They are similar exercises, just the bench is lifted at 45 degrees for incline bench press.
Lift the bar and slowly put it down on your upper chest.
You can try this with dumbbells, too.
Incline dumbbell bench press is one of the best exercises for lean muscles.
3. Dumbbell Flys
Lie on the bench just like when you are doing the bench press.
Grab the dumbells, lift them and straighten your arms with hands facing each other.
Lower them in half-circular motions to chest height and then return to the starting position using your chest muscles.
Be careful when you do this exercise and gradually increase the weight of the dumbbells as you progress.
You can also try incline dumbbell flys for your upper chest muscles.
Push-ups are the best bodyweight exercise you can do for your chest. (2)
There are plenty of variations like:
How to get rid of moobs without weights?
Push-ups are probably the most famous exercise you can do with your weight.
But T-push ups are even better.
Especially if you want to get rid of man boobs. (3)
How to do T-push ups?
First, position your body for a standard push up.
Then, lower your body and when you start going back lift your arm and rotate your body towards the ceiling. Repeat with your other arm.
The benefits of T-push ups are strong chest, arms, shoulders, and core.
If you are a beginner, I recommend starting with regular push-ups first.
Start in a regular push-up position.
If you are in a lower position that will engage your arms, i.e. triceps more.
Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.
Again, start in a regular push up position, get down and when you push yourself back up your hands should leave the ground.
You will strengthen your core muscles and you will be closer to losing moobs.
Dive Bomber Push-Ups
Position your body in a regular push-up position and form an inverse V letter with your hips.
This is your starting position.
As you lower your legs keep them straight.
Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).
Then return to the starting position.
Repeat as many times as you can.
5. Cable pec fly
The best chest workout for mass.
You need a specially designed machine for this exercise.
This exercise engages a big group of muscles-your chest.
You should do 5 sets, 10 reps without a break.
How to do this exercise?
When you do this exercise make sure your elbows are bent and if it’s easier, you can put one leg forward.
My advice is to do cable pec fly with less weight until you coordinate your arms movement well.
Another great exercise with your weight.
One of the best strength workouts. (4)
It builds your chest and triceps.
Tip: Lean forward a bit to include your chest muscles more or keep your body straight to include your triceps more.
The same goes for dips as for pull-ups, when you manage to do 10 reps easily, start doing dips with weights.
7. Dumbell chest pullover
Move the weights behind and in front of your head and do this exercise at the beginning or end of your workout.
Be extra careful to avoid hurting your head with the weights.
If you want to read more about natural supplements that helped me to grow my chest muscles, click on the link below: