If you really want to pump up your pecs and build the best chest in the gym, you need targeted chest workouts that stimulate muscle growth in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you’ll need more than just a handful of moves to build your upper chest (and entire upper body) from every angle.
These 50 muscle building chest exercises will develop your pecs (and the surrounding musculature), spark greater levels of strength, and give you a more imposing physique. While some require equipment (think bench and dumbbells for a chest press), others only require a resistance band (like band-resisted pushups and flyes).
If you’re unsure about the appropriate rep-set scheme to use on your next chest day workout, check out our definitive guide for building strength versus building size.
Make sure you check out 3 Tips to Get Your Best Chest—and What to Avoid. These are the best practices to perfect:
- Prioritize compound movements (which we’ve highlighted below).
- Use progressive resistance (increase the weight or number of reps you perform each workout).
- Improve your shoulder stability to safeguard against injury (use “pulling” exercises that retract your shoulder blades.
And the most common training mistakes to avoid:
- Doing too many exercises in one workout.
- Going too heavy too quickly.
- Using improper form and technique.
What are the 4 Chest Muscles Called?
- Pectoralis Major – The pectoralis major is a thick, fan-shaped or triangular convergent muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles and lies under the breast. Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.
- Pectoralis Minor – Pectoralis minor muscle is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major in the human body.
- Serratus Anterior – The serratus anterior is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. The serratus anterior acts to pull the scapula forward around the thorax.
- Subclavius – The subclavius is a small triangular muscle, placed between the clavicle and the first rib. Along with the pectoralis major and pectoralis minor muscles, the subclavius muscle makes up the anterior axioappendicular muscles, also known as anterior wall of the axilla.
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