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Top 5 Best Exercises for Chest Gains

bench press crossfit

There are a plethora of strange and fantastic chest-training options available nowadays. I’ve put together this post to help you get the most out of your chest workouts by learning the advantages of different chest exercises and their target muscles.

Providing you with a deeper grasp of chest gain training and how to maximize your chest exercises! If you’re seeking the best chest exercises, you’ve arrived at the perfect spot. Chest training isn’t only for bro-splitters; it’s for both gym rookies and seasoned athletes.

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Having the finest chest exercise is essential for improving strength and endurance since the pectoralis major is one of the biggest muscular groups in the body, and its application is transferrable across many motions, both in the gym and daily life.

Top 5 Best Exercises for Chest Gains

1.    Dumbbell Bench Press

The dumbbell bench press, which is, more closely replicates the intended function of the pectoral muscle. Instead of pushing the weight straight up, you can move it closer to your body’s midline.

With the dumbbell bench press, it is also simpler to maintain a consistent level of strength since the free weights you are gripping are not attached.

In a starting position, lay flat on your back on a bench with your feet flat on the floor. Using a dumbbell in each hand, gently lay the weight on the shoulders and press the shoulders out from the body.

2.    Dynamic Push-ups

While attempting to gain the chest, the regular bench press will only bring a person so far. To select appropriate weightlifting, including more fast actions in any chest workout

is essential.

It is impossible to accomplish safely with weights; therefore, skilled bodybuilders flip over and do push-ups that provide the most strong resistance via explosive motions.

Go on your hands and knees to start. Stretch your feet behind you and maintain your stance on your toes. Start by placing your hands roughly shoulder-width apart and flexing your arms to drop your chest to the floor.

Use as much force as possible to push against the floor until your hands are lifted. You may raise the difficulty by jumping your hands onto higher boxes or clapping between each leap.

3.    Barbell Bench Press

The bench press has been the uncontested king of chest growth for hundreds of years, and experts worldwide consider it the gold standard for growing chest strength and size.

Many versions of the bench press are conceivable, but for the sake of this article, we will focus on the wide grip, pec-pounding bench press. Lay flat on your back on an Olympic-standard weight bench.

Unrack the bar from the bench and lower it to your chest while always maintaining your back and head on the bench. Pushing the bar straight up with both arms by pressing your feet into the floor and keeping a flat stance on the bench.

4.    Incline Bench Press

This exercise is similar to the regular bench press since it targets the same major muscular groups (pectorals, deltoids, and triceps.) Yet, the inclination of the bench press puts far more emphasis on the upper chest.

Use a press bench that can be lifted to an inclined position to execute. Unrack the weight and drop the bar till your upper chest is touched. Push the weight with fully extended arms back to the starting position and repeat.

Maintain a 45-degree angle between your elbows and sides by tucking them in. If you let your arms and elbows deviate outward, you will place excessive tension on your shoulder joints.

5.    Bodyweight Dips

Dips with body weight are complex exercises that mainly target the triceps but also engage the chest, shoulders, and back. To do a dip, grasp parallel bars with an overhand grip and stretch your arms to their maximum length.

Bend your elbows to lower yourself, stop at the bottom, and then push yourself back up. Maintain appropriate technique and begin with a limited number of repetitions if you are unfamiliar with the exercise.

Maintaining perfect form during bodyweight dips is essential to minimize injury and maximize the exercise’s benefits.

While you complete the exercise, keep your core engaged, your shoulders down and back, and your elbows pointing behind you. If you’re new to bodyweight dips, begin with fewer repetitions and gradually increase them to prevent overusing your muscles.


You need a good plan, hard training, heavy weights, and a lot of food to get a bigger chest. After determining your bulking diet, optimize chest gain using the workouts above and routines.

Remember that gaining bulk and growth does not necessarily require lifting bigger weights. Be careful to lift hard for the rep range you are training and constantly pursue the muscle pump, muscular stretch, and muscle contraction.

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