Best Chest Workout Exercises: Science-Backed Chest Growth

Key Takeaways

1. Your chest training should focus on exercises that maximize stretch and load capacity, with incline barbell bench press and ring flys being top choices for optimal muscle activation
2. You need to prioritize upper chest development through targeted movements like incline Smith machine press and incline dumbbell press at 30-45° angles
3. Your weekly routine should include 12-20 total sets split across 2-3 training sessions, with 48 hours rest between workouts
4. You should combine both compound movements (like bench press variations) and isolation exercises (like flys) in each session for complete chest development

Want to sculpt a bigger, more defined chest?

In this expert review, we analyze, critique, and expand on Dr. Milo Wolf’s guide that ranks the good chest exercises for muscle growth. Our goal is to help you understand how to effectively incorporate these exercises into your routine, based on science-backed evidence.

Why should you listen to us? Our team, including an exercise scientist with over 20 years of experience, has carefully reviewed and fact-checked Dr. Wolf’s recommendations. We also provide unique tips to optimize your workouts for more muscle and less fat.

Continue reading to learn how to make your chest exercises more effective and efficient for faster results.

Related:

• 3 Chest Workouts for Muscle Hypertrophy (Top 12 Exercises)
• 20 Best Chest Exercises to Build Your Perfect Pecs
• Top 6 Arnold Tips for Perfecting Your Chest Workout

In a Nutshell: Building Your Best Chest

Introduction to Exercise Criteria

Choosing the right good chest exercises is crucial for maximizing your chest growth. The criteria for selecting these exercises are based on research and practical effectiveness. These criteria help you understand how well each exercise targets the chest, how much load you can apply, and how efficiently you can perform them.

Key factors include the exercise's ability to allow for a full stretch, the loadability, and how much it engages the chest compared to other muscle groups. Understanding these criteria will guide you in making informed decisions about your workout routine.

Underrated Exercises Overview

While many people stick to popular exercises, some underrated movements qualify as good chest exercises and can provide significant benefits. These exercises are often overlooked but can enhance your chest development. Exploring these options may give you an edge in your training.

In this section, we will delve into a few underrated exercises that deserve your attention. Each exercise has unique advantages, and incorporating them into your routine can lead to better results.

Best Barbell Chest Exercises

The Bench Press: A Classic Choice

The bench press remains a staple in chest training and is among the most recognized good chest exercises. It’s loadable and effectively targets the chest through shoulder horizontal adduction. This exercise is familiar to most gym goers and is easy to implement into any routine.

However, the flat bench press has its limitations. Many lifters don’t achieve the best chest stretch because the bar ends the rep when it touches the chest. Most people can achieve more horizontal shoulder adduction than what the flat bench allows. Additionally, it can take time to load the bar, impacting workout efficiency.

Close Grip Bench Press: A Slightly Better Option

The close grip bench press is a variation worth considering among good chest exercises. It allows for a slightly greater stretch on the pecs. By adjusting your grip width, you can improve the lift and reduce the contribution of the triceps and front delts.

This variation emphasizes the chest more effectively than the standard bench press. It’s a solid choice for those looking to enhance their pec development while still utilizing a familiar movement pattern.

Wide Grip Bench Press: Finding Balance

The wide grip bench press shifts the focus towards the chest. By touching higher on your chest, you can engage the pecs more effectively. However, this variation tends to reduce the overall stretch on the muscle.

Balance is key here. While you gain more emphasis on the pecs, you may sacrifice some stretch. This exercise is a great addition to your routine if you aim to target the chest while maintaining effective loading.

Smith Machine Bench Press: Safety and Efficiency

The Smith machine bench press offers unique advantages. It removes the need for a bar pass and allows you to focus on pushing close to failure. This setup makes it safer, especially for those training alone without a spotter.

You can touch higher on your chest, which provides a deeper pec stretch. This makes the Smith machine a great alternative for those looking to push their limits without the risks associated with traditional bench pressing.

Incline Smith Machine Press: Targeting the Upper Chest

The incline Smith machine press is an excellent way to target the upper chest muscles. Research shows it provides greater upper pec engagement compared to flat variations, making it one of the best upper chest exercises for building a well rounded physique.

With its unique angle, the incline press engages the upper chest more effectively, making it ideal for those struggling with upper chest development.

Incline Barbell Bench Press: Best Upper Chest Exercises

The incline barbell bench press is a fantastic alternative to the standard bench press and stands out as one of the best chest exercises according to science for targeting the upper chest. It shifts the focus to the upper chest, making it a great option for those who want to build a more balanced chest. The incline angle engages the upper fibers of the pectoralis major, which many lifters find challenging to develop.

When performed correctly, this exercise allows for a great stretch and contraction of the chest muscles. The incline position also helps in reducing shoulder strain, making it a safer choice for many. Aim for a 30 to 45 degree angle to maximize muscle engagement without risking injury. As one of the best upper chest exercises, it should be a staple in your chest workout routine

Exploring Barbell Variations: Floor Press to Guillotine Press

Barbell variations offer unique benefits and can be integrated into your routine for enhanced chest development. The floor press is one such variation. It limits the range of motion, which can help you focus on the lockout strength of your chest and triceps. However, it lacks the stretch provided by other pressing movements, which can hinder muscle growth.

On the other hand, the guillotine press is an interesting choice among good chest exercises. This variation allows for a higher touchpoint on the chest, increasing the emphasis on the pecs while reducing the load on the shoulders and triceps. Be cautious, as this movement can be risky without proper form. It's best to use a Smith machine or dumbbells for added safety.

Best Dumbbell Chest Exercises

Dumbbell Pressing Variations: Incline vs. Flat

Dumbbell pressing variations are vital for chest development and are considered some of the best chest exercises according to science. The incline dumbbell press stands out for its ability to provide a deeper stretch and better muscle activation in the upper chest. You can easily adjust the weight and focus on form, making it an excellent choice for building strength and size.

In contrast, the flat dumbbell press is also effective but might not engage the upper chest as well. Both exercises have their place in your routine, but prioritize the incline variation if you're looking to create a well defined upper chest.

One Arm Dumbbell Press: A Less Effective Choice

The one arm dumbbell press is often seen as a less effective option for chest training among good chest exercises. While it does engage the core and improve stability, the trade off is significant. By isolating one side, you lose the ability to lift heavier weights, which limits muscle growth potential.

Unless you're constrained to a single dumbbell, this exercise should not be a priority. Stick to bilateral movements to maximize muscle hypertrophy and strength.

The Plate Press: A Misguided Movement

The plate press is another exercise that falls short of being considered one of the best chest exercises according to science. While it may look impressive, it doesn't provide the necessary resistance to stimulate chest growth. The movement mechanics fail to engage the pecs properly, focusing instead on the front delts.

Save your energy for exercises that yield real results. The plate press should be avoided if your goal is to develop a strong and well defined chest.

More Popular Chest Exercises

Machine Chest Presses: Finding the Right Fit

Machine chest presses can be a valuable addition to your training routine and are among the good chest exercises. They offer stability and allow you to focus on pushing close to failure without worrying about balance. However, the effectiveness of these machines varies widely.

Look for machines that allow for a full stretch and are stack loaded to maximize resistance throughout the movement. If you find a good machine, it can complement your free weight training and help target the chest effectively.

Cable Fly Variations: Pros and Cons

Cable fly variations provide unique benefits for chest training and are considered excellent chest muscle exercises. They allow for constant tension throughout the movement, which can lead to better muscle activation. However, not all cable flys are created equal. Some variations, like the cable crossover, can be less effective due to their mechanics.

Focus on the mid cable fly and lying cable fly for better results. These variations allow for proper shoulder horizontal adduction, targeting the pecs more effectively. Always prioritize form and control to maximize the benefits of cable flys.

Calisthenics Movements: Push Ups and Beyond

Calisthenics movements can be effective for chest development, and the push up is the most common example of a good chest exercise. It’s accessible and requires no equipment, making it easy to integrate into any routine. However, its effectiveness can diminish as you become stronger.

Push ups have a few advantages. They engage the serratus anterior and help improve upper body stability. Yet, they come with limitations. Once you reach a certain strength level, loading them becomes tricky. You may find yourself doing sets of twenty or more, which can be hard to push close to failure.

The deficit push up offers a significant improvement over the standard version. It increases the difficulty and allows for a greater stretch on the pecs. This variation also enhances the moment arm, making the exercise more challenging at the bottom. However, it doesn’t isolate the pecs, which can lead to triceps or front delts giving out first.

For those with rings or TRX bands, the ring push up is an excellent alternative among good chest exercises. It provides a good stretch and keeps the tension on the pecs throughout the movement. The only downside is that it requires a higher level of stabilization, which may limit your rep range.

Underrated Alternatives

Ring Fly: Good But Underrated

The ring fly is a fantastic option for chest isolation and is considered one of the best chest exercises according to science. It mimics the benefits of the dumbbell fly while providing a unique resistance profile. You can achieve a deep stretch, which is crucial for muscle growth. Plus, it allows for a greater range of motion than many traditional exercises.

However, the ring fly comes with its challenges. It demands a lot of stabilization, which can limit how many reps you can perform. Not everyone may find it easy to master, but for those who can, it’s a superb addition to any chest routine.

Dips: The Ultimate Compound Movement

Dips are a powerhouse among good chest exercises for chest development. They offer a deep stretch and can effectively target the upper chest by placing your shoulders in hyperextension. The compound nature of dips means they also work the triceps and front deltoids, making them a comprehensive upper body movement.

Despite their effectiveness, some individuals may struggle with dips due to joint discomfort. It’s important to listen to your body. If dips cause pain, consider alternatives like assisted dip machines. These can help you achieve a full range of motion without the added strain.

Camber Bar and Reverse Grip Bench Press: Final Underrated Gems

The camber bar bench press stands out as a top compound movement for the chest and is one of the best chest exercises according to science. It allows for an unlimited stretch, which is essential for maximizing muscle engagement. By touching higher on the torso, you can emphasize the pecs over the triceps and front delts. This exercise is loadable and easy to progress, making it a go for serious lifters.

In contrast, the reverse grip bench press can be a valuable option for those experiencing shoulder discomfort with traditional bench pressing. This variation shifts the emphasis to the upper chest and can provide a different stimulus for growth. However, it’s crucial to use proper form and consider safety. Always have a spotter or use safety arms when attempting this movement.

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Maximize stretch for better chest growth. Incorporate movements like the ring fly or guillotine press into your routine. Perform 3–4 sets of 8–12 reps, focusing on achieving a deep stretch at the bottom of each rep. This approach enhances muscle activation and stimulates greater hypertrophy.
• Prioritize incline variations for upper chest development. Add the incline Smith machine press or incline dumbbell press to your workouts. Start with a 30–45° incline and perform 3 sets of 6–10 reps using a challenging but manageable weight. Gradually increase the load over time for progressive overload.
• Incorporate machine presses for safety and efficiency. Use a Smith machine for bench pressing if you train alone or without a spotter. Adjust the bar to touch slightly higher on your chest for maximum pec engagement. Aim for 3–4 sets of 8–12 reps, pushing close to failure while maintaining control.
• Experiment with grip and angle adjustments. Rotate between wide grip, close grip, and reverse grip bench presses in your routine. For instance, use a wide grip during heavy sets to emphasize the chest and a reverse grip on lighter days to reduce shoulder strain.
• Blend compound and isolation exercises for balance. Combine heavy pressing movements like the bench press with isolation exercises like cable flys or deficit push ups. Pairing 3 sets of heavy presses with 2–3 sets of isolation exercises can target the chest more effectively.

Examples:

• Perform a chest-focused workout with an incline Smith machine press (3x8–10 reps), cable fly (3x12–15 reps), and dips (3x8–12 reps).
• On a push day, combine flat dumbbell presses (3x10 reps), ring flys (3x12 reps), and deficit push ups (2xAMRAP) to maximize pec engagement.

Fact-Check of Key Points

• Flat Bench Press and Range of Motion: The article claims that the flat bench press limits chest growth because the barbell prevents achieving a full stretch. While this is partially true, it's worth noting that other factors, like individual shoulder mobility and grip width, significantly influence the range of motion. Lifters can address this limitation by incorporating variations, such as using dumbbells or performing deficit push ups for an extended stretch.
• Close Grip Bench Press Emphasis: The suggestion that the close grip bench press reduces triceps and front deltoid involvement is debatable. While it slightly enhances pec stretch due to the narrower grip, this movement typically increases triceps activation compared to a standard bench press. This makes it less pec-focused than the article implies, especially if the grip is excessively narrow.
• Plate Press Effectiveness: The article dismisses the plate press as ineffective for chest growth due to inadequate resistance and improper pec engagement. While it is not ideal for hypertrophy, it can have niche applications for warm-ups or rehabilitation exercises, especially for beginners. Its value depends on the context rather than being universally "misguided."
• Guillotine Press Safety: The guillotine press is highlighted as a unique option for targeting the chest, but its risks aren't emphasized enough. Performing this exercise with a barbell significantly increases the risk of shoulder injury, particularly under heavy loads. Safer alternatives, like the Smith machine guillotine press or dumbbell flys, should be prioritized for similar benefits.
• Push Up Limitations: The article claims push ups lose their value as lifters get stronger, yet fails to explore ways to scale them effectively. Weighted push ups, ring push ups, or deficit push ups can provide sufficient challenge for even advanced athletes, making them far more versatile than implied.

These points emphasize the need for nuanced recommendations when considering the "best" chest exercises. Context and individual capability often dictate what works best.

More Little-Known Tips for Maximizing Chest Growth

• Don’t Underestimate Tempo Control: Slowing down the eccentric (lowering) phase of your reps can dramatically increase muscle activation. For example, lowering the bar over 3–4 seconds during a bench press enhances time under tension, leading to greater hypertrophy.
• Use a Slight Decline for Flat Bench Press: A decline of just 10–15 degrees can improve the chest stretch and reduce shoulder strain. This subtle tweak turns a classic into one of the most effective good chest exercises for overall pec engagement.
• Incorporate Isometric Holds: Adding a 2-second pause at the midpoint of a cable fly or the bottom of a dip maximizes muscle recruitment. This is especially useful for stubborn chest areas where you want to "feel the burn."
• Leverage Machine Variability: Not all chest press machines are equal. Experiment with adjustable machines to find the best range and angles that maximize your pec stretch and minimize secondary muscle fatigue.
• Mind Your Elbow Angle in Presses: Keep your elbows at a 45–60 degree angle to your torso during barbell or dumbbell presses. This reduces shoulder strain while maintaining optimal chest activation.

By implementing these tweaks, you can turn even standard chest exercises into powerful tools for building size, strength, and symmetry.

Best Chest Workouts for All Levels

We've put together three different chest workouts - one for beginners, one for intermediate lifters, and one for advanced athletes.

You'll find exactly what exercises to do, how many sets and reps to perform, and how long to rest between sets. We've also included important tips to help you train safely and effectively.

The workouts use different types of equipment like barbells, dumbbells, and cables to give your chest muscles a complete workout. Remember - good form is more important than lifting heavy weights, especially when you're learning new exercises.

Beginner Chest Workout

Intermediate Chest Workout

Advanced Chest Workout

Chest Workout Guidelines

• Training Frequency: Perform chest workouts 2-3 times per week, ensuring at least 48 hours of recovery between sessions for optimal muscle repair and growth.
• Progressive Overload: Systematically increase either weight or repetitions each week when possible to continue stimulating muscle growth and strength gains.
• Form Focus: Maintain a 45-60 degree elbow angle during all pressing movements to optimize chest engagement while protecting shoulder health.
• Weekly Volume: Target 12-20 total sets per week for chest development, adjusting based on recovery capacity and experience level.
• Warm up: Execute 2-3 light warm-up sets before working sets to prepare muscles and joints for heavier loading.

More Chest Workout Tips

Your training intensity should focus on working close to muscular failure, typically leaving 1-2 reps in reserve to balance maximum stimulus with recovery capacity.

Exercise selection should include a mix of both compound movements (such as bench press variations) and isolation exercises (like flyes) in each workout session.

When choosing exercises, prioritize those that allow for full stretch under load and proper muscle loading patterns. For upper chest movements, set bench angles between 30-45 degrees to optimize upper pectoral development.

Rest periods should be structured with 60-90 seconds for isolation movements and 2-3 minutes for compound exercises to ensure adequate recovery between sets.

When organizing your workout, begin with compound movements while you're fresh, then progress to isolation exercises later in the session.

Science of Chest Muscle Hypertrophy

Muscle hypertrophy is a primary goal in chest training, influenced by exercise selection, intensity, and execution. Systematic reviews and meta-analyses have shed light on optimal strategies, including compound and isolation exercises, load variations, and resistance protocols to maximize chest growth.

Key Findings from Meta-Analyses and Systematic Reviews

1. Exercise Order and Focus: Starting a session with multi-joint exercises like bench presses can optimize hypertrophy in these movements. However, single-joint exercises (e.g., flys) can enhance regional muscle targeting when combined with multi-joint exercises (Nunes et al., 2020).
2. Frequency and Volume: Training muscle groups at least twice per week with moderate volume (12–20 sets per muscle per week) maximizes hypertrophy. Higher frequencies may provide diminishing returns (Baz-Valle et al., 2022).
3. Load and Fiber Hypertrophy: Both type I (endurance fibers) and type II (strength fibers) hypertrophy similarly under low- and high-load training when training is taken to failure, making both suitable for muscle growth (Schoenfeld et al., 2016).

Practical Applications of Science

1. Incorporate Multi- and Single-Joint Exercises: Use compound movements like bench presses and dips for overall chest hypertrophy, complemented by isolation movements such as flys to enhance specific areas.
2. Match Volume Across Loads: Train with either heavy or lighter weights but ensure total weekly volume is sufficient to stimulate growth.
3. Train Consistently: Aim for at least two training sessions per week focusing on the chest with a moderate number of sets per session.

Scientific Conclusion

Chest hypertrophy is maximized through a combination of strategic exercise selection, volume, and consistent training frequency. Both heavy and light loads are effective, allowing for flexibility based on individual preferences and goals.

My Opinion on the Overhype Around the Bench Press

I believe the flat bench press is overrated for chest development. Yes, it’s a staple in most routines, but it doesn’t deserve the pedestal many place it on. Its limited range of motion often caps chest growth potential, especially for lifters with long arms. People assume that heavy benching equals a massive chest, but in reality, the triceps and front delts often steal the spotlight.

I understand why some swear by the bench press. It’s convenient, allows for significant loading, and is ingrained in gym culture. However, other movements like incline variations or ring push-ups target the pecs more effectively while reducing injury risk. These exercises also prioritize the stretch and contraction that the flat bench inherently lacks.

In my opinion, sticking exclusively to the bench press is a mistake. If your goal is a well-developed chest, incorporating exercises like dips or the camber bar press offers better results. The obsession with flat bench numbers often blinds people to superior alternatives that prioritize chest isolation over ego lifting.

Wrapping Up: Your Guide to Chest Training Success

Building a strong, well-defined chest doesn’t have to be overwhelming. By focusing on exercises that maximize stretch, load, and chest activation, you can make faster progress. Classic movements like the incline barbell bench press and dips deserve a spot in your routine, but don’t shy away from exploring underrated options like the camber bar press or ring push-ups.

The key is balance. Mix staple exercises with variations that target weak points or provide a deeper stretch. Remember, efficiency matters—don’t waste time on movements like the plate press that fail to deliver results. With the right approach, you’ll see noticeable gains without second-guessing your plan.

To simplify your training even more, I recommend the Dr. Muscle app. It customizes your workouts and adjusts based on your progress, saving you the guesswork. Plus, it’s like having a personal trainer in your pocket.

FAQ

What is the best chest exercise for building mass?

The barbell bench press is widely regarded as the best exercise for building chest mass. It works most of the chest muscles, particularly the middle and lower portions, and allows you to lift heavy weights. For balanced development, pairing this with dumbbell chest presses or machine chest presses is also effective​.

How can I target the upper chest?

The incline dumbbell press is one of the best exercises to target the upper chest. By setting the bench at an incline, this exercise shifts the focus to the upper pectorals. You can also incorporate incline barbell presses for additional upper chest engagement​.

How often should I train my chest for optimal results?

Chest training should be done 2–3 times per week for optimal results, with at least 48 hours of recovery between sessions. It's essential to balance frequency with adequate rest to avoid overtraining, which can hinder muscle growth​.

Are chest flies effective for muscle growth?

Yes, chest flies, whether done with dumbbells or machines, are effective for muscle growth, particularly when targeting the inner and middle parts of the chest. They provide a deep stretch that stimulates muscle fibers more efficiently than compound movements like the bench press​.

What is the best chest exercise for beginners?

For beginners, the barbell bench press combined with dumbbell chest flies and push-ups is a solid starting point. It's crucial to focus on form and use lighter weights to build a foundation before progressing to heavier load.