To build a well-defined and strong chest, you need to combine compound and isolation chest exercises that target the different parts of your chest muscles. Here are ten chest exercises that will help you reach your goals.

1. Bench Press with Barbells or Dumbbells

  • Lay flat on the bench, aligning your eyes with the bar.
  • Hold the Barbell with your hands slightly wider than shoulder-width apart. Keep your wrists straight.
  • Place your feet firmly in the ground to create a stable foundation.
  • Lower your Barbell to your chest slowly while keeping your elbows bent at a 90-degree angle.
  • Stop briefly when you feel the bar touching your chest.
  • Fully extend your arms and push the Barbell up using your chest and arm muscles.

It is the most common and traditional form of bench pressing. This bench press uses dumbbells or barbells, weights, and a table. Barbells can be used to perform flat, incline, or decline bench presses. The Next Fitness Pro Utility Bench is a great option for those who want a variety of benches. This weight bench can be set up in a flat, decline, or incline position.
Check out the Pro Performance Pack if you want something with everything. This gym package is for those who enjoy a good upper-body workout.


2. Smith Machine

  • The Smith Machine has a barbell that is guided on vertical rails. The Barbell is fixed, and only the up-and-down motion needs to be controlled. This is a great option for beginners or for when you do not have a spotter.

Check our Smith Rack Carbon Strengthspan. It also has an adjustable utility table that allows you to decline and incline, making it a great machine for your chest, lower chest, or triceps. Our Body Iron All-In-One functional trainer features some of our most effective strength equipment, including a useful training machine, smith machines, power racks, and multi-grip chin-up bars. These pieces of equipment can be used for a variety of upper- and lower-body exercises, including squats and deadlifts. They also work well with bench presses and pullups.


3. Chest Press Machine

  • Chest press machines are plate-loaded, selectorised machines that target the chest muscles. You push the handles forward instead of lifting a barbell.

The Body Iron Multi Chest Press & Shoulder Press has a high-quality steel counterweight that allows the user to select from 5kg up to 110kg. Each 5kg increment is then added.

4. Push-ups

  • Begin in plank position, with your hands slightly wider than shoulder-width apart.
  • Maintain stability by keeping your body in an upright position from your head to your heels.
  • Your toes and feet should point toward the ground.

You can perform push-ups in standard, incline, and wide-grip positions, as well as medicine balls.


5. Dumbbell Flyes

  • Lay flat on your back with dumbbells in each hand held above your chest.
  • Keep your palms facing each other and keep your elbows slightly bent throughout the exercise.
  • Lower dumbbells with control and slowly while keeping your elbows slightly bent.
  • You should feel a stretch of your chest muscles as you open your arms to the side. Your chest should primarily perform this movement.
  • Stop if you feel your chest stretching or if your upper arms are parallel to the ground.


6. Cable Crossovers

  • Set the cable machine at the highest setting and attach the single-grip handles on both sides.
  • Grab a handle with each hand, palms facing downward while standing in the middle, feet shoulder-width apart.
  • Step forward with your elbows slightly bent.
  • Exhale while bringing the handles together. At the peak of this movement, squeeze your chest muscles.
  • Maintain control, inhale slowly, and return your arms to the starting position. Do not allow the weights to slam.
  • Repeat this motion as many times as you are instructed, maintaining a controlled and smooth pace.

Consider using our Dual Pulley Station to cross your cables. You can maximize your cable workouts with 20 vertical positions.


7. Chest Dips

  • Lower your body, bending your arms until they are parallel or slightly below the ground. Your body should be slightly forward to target the chest muscles.
  • Keep your chest and back up while you move. Leaning forward too much can cause your back and shoulders to be strained.
  • As you lift your body, push through your palms and straighten your arms. As you push yourself up, exhale.
  • Do not overextend your elbows. Keep control of the entire movement to engage your chest muscles effectively.

The Body Iron Dipping Station will help you build strong shoulders, amazing pecs, and defined triceps.


8. Pec Deck Machine

  • Sit firmly with your back against the machine pad, and grasp the handles firmly with a comfortable grip.
  • Begin with your elbows bent approximately 90 degrees and your upper arms parallel to the floor.
  • Squeeze your chest muscles while slowly pushing the handles together.

The Body iron Pec Dec and Rear Delt machine features dual overhead resistance arms that allow you to control each arm independently. This helps you achieve greater muscular symmetry.
Next Fitness Home Gyms NFHG-10888 have a lot to offer. They include a dual-action arm and chest developer, high and low pulleys, and a calf developer. These many stations will cover all your upper and lower body exercises.


9. Chest Squeeze

  • Stand or sit comfortably, with shoulders relaxed and spine straight.
  • Hold the yoga block at chest height between your hands. Select a yoga block with the right width and thickness to allow you to grip it comfortably.
  • Exhale deeply while expanding your chest.
  • As you exhale, gently squeeze the block of yoga between your palms. During this movement, focus on engaging your chest muscles.
  • Imagine trying to squeeze a block into a small space while maintaining optimum pressure.


10. Landmine Press

  • Secure the Barbell in a corner or place one end into an attachment for landmines.
  • The other end of the Barbell should be loaded with a weight.
  • Standing with your feet shoulder-width apart, face the barbell-loaded end.
  • For stability, bend your knees slightly.
  • Grab the Barbell’s free end with one hand and bring it up to your chest. Palm facing down, elbow bent.
  • Exhale and stand tall as you extend your arm, pushing the Barbell away. To avoid locking the joint, keep your chest raised and your elbow slightly bent.
  • As you inhale, lower the Barbell slowly back to your chest. You should feel a stretch of your chest muscles.


It is important to keep a good form and technique. You should also gradually increase your weight and intensity. Include a mixture of isolation and compound exercises to target the chest effectively. It’s also important to have a well-rounded workout that incorporates exercises for other muscles since overall strength and balance are key to developing a well-developed chest. If you are new to the exercises or have concerns about safety or form, always consult a trainer or fitness professional.

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