Beginners Guide To Build Bigger Chest – Best Chest Exercises

Upper chest or Clavicular

The chest is a single muscle called pectarolis major, but it can be divided into three areas:

Middle chest or Sternal Lower chest or Costal

Upper Chest or Clavicular

INCLINE DUMBBELL BENCH PRESS

Take a flat bench and lie on your back with a dumbbell in both your hands. Balance these on your thighs Lift the dumbbells slowly and twist your wrist so that they are facing each other.

#1

How to Do?

INCLINE FLY

Lie on an elevated bench and hold the dumbbells in both your hand. Arch them towards each other keeping your hands straight when they meet at the top.

#2

How to Do?

DUMBBELL PULLOVER

#3

How to Do?

Rest your shoulders on a flat bench. Now, taking moderate weights in your hands, extend them backwards so that your lats contract. Bring your hands up and repeat this exercise.

Middle Chest or Sternal

FLAT DUMBBELL FLY

#1

Lie on your back on a flat bench with dumbbells in each your hands. Lift your hands and bring them closer so that they meet at the top and then slowly bring them down at the side.

How to Do?

#2CLOSE GRIP BENCH PRESS

It is similar to the flat bench press and equally tough but you need to get a bar that is closer to your shoulder’s width.

How to Do?

FLAT BENCH PRESS

#3

How to Do?

Lie on your back on a flat bench that has weights over the headboard rested on a stand. Steady your feet and keep them in them straight. Lift the weight with both your hands slowly and gradually.

Lower Chest or Costal

#1DIPS

How to Do?

Stand between a dip stand and place your hands on them. Lean in and go down and go up.

DECLINE DUMBBELL BENCH PRESS

#2

How to Do?

Lie back on a declining bench and hold dumbbells in both your hands. Lift your hands until the dumbbell touches each other.

CABLE CROSSOVER

#3

How to Do?

Hold the cables in both your hands and cross them in front of your chest. Repeat the exercise with back and forth movements.

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