Best Chest Exercises: Strength Training

Chest muscles play a pivotal role in activities like maintaining proper posture and supporting the shoulders and spine. They are primary muscles that play a crucial part in strength anatomy. From improvising breathing to doing everyday activities, the role of chest muscles in our body cannot be denied. It is important to have strong chest muscles to improve your breathing flow and proper lung function.

Before doing chest exercises, it is essential to be aware of the primary chest muscles.

Primary Chest Muscles

• Pectoralis Major

Forms the main part of your chest muscles, having a large and fan-shaped structure with sternocostal and clavicular heads.

• Pectoralis Minor

Positioned beneath the pectoralis major, it assists in pulling the shoulder forward and downward.

• Serratus Anterior

Situated on the side of the chest, this muscle is engaged when lifting weights overhead.

It is crucial to perform chest exercises that target these major muscles. Here are some of the best exercises for the chest that will give you strength and shape.

Best exercises For Chest

1. Incline Push-Up

• Equipment required: none

• Ideal warm-up to prepare the chest for exercise

• Start with hands on a wall or countertop, body at a 45-degree angle

• Keep the body straight, lower chest to the surface, then return to the starting position

• Adjust resistance for up to 20 repetitions

2. Flat Bench Press

• Equipment required: barbell or dumbbells, flat bench

• Lie on your back with knees bent, grasp the barbell, and press your arms straight

• Lower weight to the chest at a 45-degree angle, then press back up

• Complete 3 sets of 8–12 repetitions

• Maintain a flat back, control weight, and use a spotter for safety

3. Incline Bench Press

• Equipment required: barbell or dumbbells, incline bench

• Lie on an incline bench, grasp the barbell, and press your arms straight

• Lower weight to mid-chest, then press back up

• Complete 3 sets of 8–12 repetitions

• Keep back and feet flat, and use a spotter for safety

4. Decline Bench Press

• Equipment required: barbell or dumbbells, decline bench

• Lie on the decline bench, grasp the barbell, and press your arms straight

• Lower weight to the chest, then press back up

• Complete 3 sets of 8–12 repetitions

5. Push-Up

• Equipment required: none

• Start in a high plank position, hands wider than shoulders

• Bend elbows at a 45-degree angle to the lower part of the chest, then press back up

• Complete 3 sets of 8–12 repetitions

• Maintain a straight line from head to heel