7 Best Chest Workouts For Strength and Shape

7 Best Chest Workout For Strength and Shape

Are you performing a chest workout and not getting results? It will be very disappointing for you. The chest is the most important muscle to train in your body. 

A good build chest will define the symmetry of your entire body. Bodybuilders and weight lifters perform bench presses for strength which lets them build their chest muscles.

Many of you performed chest workouts consistently but never achieved satisfactory results. There will be almost common mistakes that most of you are making. The reason could be different: an unbalanced body proportion or a wrong angle.

Now you do not need to worry; we will let you know your mistakes, the best solutions, and chest workouts. Keep on reading to get all the information.

7 Best Chest Workout

We have compiled the best workouts to shape your chest. Along with these workouts, we will let you know the right solution for your chest workouts.

1. Pushups

Push Ups are considered the most effective way to warm your body before a workout. Every one of you is familiar with this workout. It will target not only your chest muscles but your back and arms will also be involved.

It is considered one of the best chest workouts you can even perform at home. It will target your core muscles, too, don’t know how? Let’s make it easy for you.

How to Perform Pushups for Chest Workouts?

  • Keep your palm on the ground.
  • Straighten your arms 
  • Your lower body weight should be on your toes 
  • Keep your legs straightened
  • Keep your head straight
  • Now take your body down slowly
  • Inhale breathing
  • Reverse the movement and exhale 
  • Use your palm while taking your body up to squeeze your chest
  • 10 to 20 reps will be good for beginners
  •  3 sets will be enough
Keep weight on your back to make the reps more effective. It will activate more chest muscles.

2. Barbell Bench Press

We don’t think you will be unfamiliar with this chest workout. All weightlifters use this workout to get stronger. We know none of you will ever be going to skip this workout ever.

The technique is very simple to follow if you are good at it. Let me show you how to do it.

Barbell Bench Press for Chest Workout

How to Perform Barbell Bench Press

  • Choose any weight according to your capabilities
  • Load that in the barbell
  • Grip the barbell at the width of your shoulders
  • Keep all of your body perfectly on the bench
  • Your grip should be tight 
  • Now pick up the barbell and take it down slowly
  • Your movement should be rhythmic
  • Keep your elbow inside to avoid shoulder injuries
  • Take the barbell back slowly
  • Use elbows to squeeze your chest while taking the barbell up.

3. Dumbbells Bench Press

It will be quite similar to a barbell bench press, and you will use dumbbells in this workout. That’s the only difference. A flat bench will be needed to perform this best chest workout.

Before performing this workout, you only need to know the angle. Most people keep their arms straight beside their chest, which is entirely wrong.

You must keep your elbows towards your lower body, and the upper edges of your dumbbells close. Your dumbbells should be in a “V” shape to make every rep countable. Let us tell you how to make it possible.

Dumbell Bench Press for Chest Workout

How to Perform Dumbbells Bench Press

  • Take any flat bench in the gym 
  • Choose dumbbells according to your capabilities
  • Lie on the bench and adjust your body
  • Straighten your arms
  • Keep a tight grip on the dumbbells
  • Take the dumbbells down slowly
  • Never take the dumbbells close to each other
  • Maintain a distance between your dumbbells

4. Cable Crossover

Cable crossover is considered the best chest workout since the old days. It will tune your side chest; if perfectly used, it could also shape the lower portion.

All you need to do is follow the instructions to make it perfect.

  • Pick both of the pulleys.
  • Keep your grip tight.
  • Weight should be according to your ease
  • Now bend your elbows a bit
  • Take the pulleys in front of you
  • Build strong muscles and mind connection
  • Squeeze your chest while taking pulleys in front of you
  • Now take them back slowly and stretch your chest as much as possible
  • A slow range of motion will activate your chest muscles
  • Keep your breathing pattern in rhythms
  • Repeat in the same way
  • Rep count should be 10 to 15 
  • 3 sets will be enough for you
Maintain a bend in your elbow, which will keep continuous tension on your chest. It will be the best way to activate chest muscles more efficiently.

5. Alternating Dumbbells Bench Press

This is an advanced-level chest workout. It will be similar to a dumbbell bench press. You will repeat the same process while taking one dumbbell up and one down. It looks difficult but let us tell you how.

How to Perform Alternating Dumbbells Bench Press

  • Choose the dumbbells according to your capability 
  • Lie on the flat bench press
  • Straighten one of your arms, and the second should be on your shoulder
  • Now take that straightened arm down slowly
  • You can perform two reps and then stop that arm on your shoulder surface
  • Now keep this hand there and perform 2 reps with the other hand
  • Repeat this pattern 
  • The rep count of each side should be the same

6. Dumbbell Flye

That’s another best chest workout that will let you get a lean chest. It will be quite different from a dumbbell chest press; you just need to change your dumbbell’s movement.

A common mistake that many of you used to repeat while performing this workout is your fast movement. A slow and steady movement will let you get balance in your set.

How to Perform Dumbbell Flye

  • Take any flat bench in the gym 
  • Choose dumbbells according to your capabilities
  • Lie on the bench and adjust your body
  • Straighten your arms
  • Keep a tight grip on the dumbbells
  • Take the dumbbells down slowly
  • Never take the dumbbells close to each other
  • Maintain a distance between your dumbbells
Use ideal weight and try a slow range of motion to get better results.

7. Incline Barbell Press

This barbell press is one of the best upper chest workouts to give you an attractive cleavage. Many of you will love to perform this best chest exercise with dumbbells. But the barbell will let you get a balance in your workout.

Many of you used to feel shoulder pain while performing this chest exercise. That could be because of your unbalanced body proportion, overweight, or wrong angle.

Let’s explore the right way to perform this best chest workout:

How to Perform Incline Barbell Press?

  • Take an incline bench and adjust accordingly.
  • Now choose the weight according to your capabilities
  • Load the weight into the barbell 
  • Lie on the bench
  • Grip the bar tightly 
  • Take the barbell right on your chest and take it down slowly
  • Inhale while taking the bar down
  • Take the bar up when it is close to your chest
  • Exhale while taking the bar up
  • Try to squeeze your chest while taking the barbell up
  • Follow the slow range of motion
  • 10 to 15 reps will be enough 
  • 3 sets will be satisfactory for you
Use your elbows to squeeze your chest, which will be very helpful for you to get a better pump.


The chest is one of the large muscles of your upper body, and a lean chest will make you look attractive. We have compiled all of the above-mentioned best chest workouts with the help of experts.

After a deep analysis and observation, we have also given the solutions to your problems. The only thing you need to do is just follow all of the instructions to perform a perfect chest workout.

We haven’t left any stone unturned to compile all of these best workouts for the chest. Now add them to your chest workout and see the difference.

Frequently Asked Questions

Following are the best chest exercises for strength:

  • Pushups 
  • Incline Barbell Press
  • Cable Crossover
  • Dumbbells Bench Press
  • Barbell Bench Pres

Barbell and dumbbell press will be the best exercises to increase chest size and strength.

The barbell bench press will let you build your chest very fast.