athletic muscle building banner

exercise index image

Get your FREE Muscle Building book below!

The Best Exercises to Build Chest Mass

The chest is is actually composed of two separate muscles: the pectoralis major and the pectoralis minor. The pec major is the one that gets the most attention however, as it is much larger in size and easily visible.

The chest is probably the second most popular body part among guys after biceps. If you go into nearly any gym on a Monday you will be hard pressed to find a free bench, as most people start the week off with a chest day, which for many means the bench press.

For whatever reason the bench press has gotten the reputation as being one of the best chest building exercises there is. This is probably due to the fact that you can lift a lot more weight on a bench press than you can on a dumbbell fly or cable crossover.

The bench press is not just a chest exercise though. It also works the triceps and front deltoids (shoulders) to a large degree. In fact, depending on your leverages and the technique you use when bench pressing you may be working the triceps and delts more than the pecs. This is why it's important to use some variety in your training to make sure that you stimulate the muscle adequately and work all of the muscle fibers to insure the greatest growth possible.

If you are looking for some ideas on new chest exercises, or just want to brush up on proper technique, we have some great instructional videos here for you.

Click the links below for videos and tips on each exercise. New exercises will be added often, so make sure to bookmark this page as a reference!

Bench Press Variations

1. Flat Barbell Bench Press

2. Flat Dumbbell Bench Press

3. Incline Barbell Bench Press

4. Incline Dumbbell Bench Press

5. Decline Barbell Bench Press

6. Decline Dumbbell Bench Press

7. Paused Bench Press

Flyes and Other Chest Exercises

1. Flat Dumbbell Flyes

2. Cable Crossovers

3. Pec Deck Flyes

Back to the Bodybuilding Exercise Technique Guide

Get the Best Muscle Building Program