09 Best Chest Exercises for a Solid Chest 

There are three muscles comprising the chest, the pectoralis major, pectoralis minor, and serratus anterior. These muscles are incredibly important from a functional standpoint because they support the movement of the arms.

Chest definition comes from the hypertrophy in the chest muscle & decreasing body fat to make them easier to see. So, here are 11 best chest exercises that define your chest and build your upper body strength.

Push Ups

Push-Ups are one of the best exercises which activate your chest, shoulder, triceps and core muscles. It is a good warmup to prepare the chest to work and help in preventing injury prior to training.

Flat Dumbbell Bench Press

Dumbbell Bench Press provides a greater range of motion and allows your arms to move more freely. This can help you build chest muscle mass, increase coordination, correct muscle imbalances and help you gain upper body strength.

Dips

Dips are considered an upper body pressing exercise that primarily builds stronger chest and triceps. Dips also improve your upper body strength.

Chest Fly

The dumbbell chest fly can help open up your chest muscles., which may help reduce upper back pain, increase range of motion, and also reduce tightness in the upper body.

Machine Fly

The machine fly is ideal for increasing chest muscle mass and strength by targeting the pectoralis muscle. It is a fairly simple and effective workout for building your major chest muscle.

Cable Crossover

The cable crossover is a great and effective chest exercise because it stretches the pecs from the start position, hitting your outer pec muscle fiber. This also activates muscle in our shoulder and back.

Incline Bench Press

Your chest major muscle consists of an upper & lower pec. The incline press is focused more on the upper pecs, and builds the upper portion of the pectoral muscles.

Decline Bench Press

The Decline bench press is an excellent exercise for strengthening your lower chest muscle. Which activates the lower pectoral muscle as you push weights away from your body.

Dumbbell Pull-Over

Many fitness experts have shown that dumbbell pullovers work both pecs and lats. When you position your arms and elbows in a certain way, that will target your pecs more.

Archer Push-Ups

The archer push-ups build muscle in your chest, back and increase your core strength. Also help you achieve better balance and stabilization.

If your goal is to build a defined chest or a stronger upper body, working the chest muscles can only enhance your quality of life. These exercises with a high protein diet, may help you increase strength and size of chest muscles.

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