Chest strength is more than a physical definition – strong pectoral muscles can help improve posture, benefit breathing and support surrounding muscles and joints.
While building muscle can take time, developing a strong chest doesn't need to take time: The key is knowing which exercises to prioritize. Read on to learn more about the importance of the chest muscles and discover seven different chest exercises recommended by personal trainers.
Table of Contents
- What Are Chest Muscles?
- Why Are Chest Muscles Important?
- How to Develop Strong Chest Muscles
- 7 Best Chest Exercises, Recommended By Fitness Experts
What Are Chest Muscles?
Before learning exercises to strengthen the chest muscles, it is important to know what those muscles are and where they are located. Corinne Kross, co-founder of Body Evolved, a physical therapy and personal training studio in New York City, says that "the muscles of the chest are made up of the pectoralis major and minor, as well as the serratus anterior, subclavius, and intercostals."
Each of these muscles is located in a different area of the chest and varies in size.
- Pectoralis major: One of the largest muscles (pectoralis major) of the anterior chest wall
- lies beneath the breast tissue and forms the anterior chest wall of the space below
- shoulders.
- Pectoralis minor: The pectoralis minor is a triangular shaped muscle that lies beneath the pectoralis major.
- Serratus anterior: This muscle is located on the lateral wall of the chest from the first rib to the eighth or ninth rib between the neck and abdomen and extends along the scapula, a triangular shaped bone in the upper back.
- Subclavius: This small, triangular muscle is located across the shoulders and serves to lift the first rib.
- Intercostals: These muscles make up the various groups of muscles that lie between the ribs and help form the chest wall.
Why Are Chest Muscles Important?
How to Develop Strong Chest Muscles
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7 Best Chest Exercises, Recommended By Fitness Experts
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1. Traditional Pushups
Equipment needed: noneStart on your hands and knees, with your knees a few inches apart and your hands slightly wider than your shoulders. Straighten your arms and legs so your knees are no longer on the floor, getting you into a high plank position. Keeping your head, neck, shoulders, back and legs in a straight line, slowly lower your body until your chest is a few inches above the floor. Use your chest and arms to push yourself back to the starting position. Repeat this motion eight to 10 times for two or three sets.
To modify a pushup, keep your knees on the floor and navigate the same motion in the upper body.
"Pushups are one of the best bodyweight exercises because you don't need any equipment," says Lampa. Pushups not only engage the muscles of the chest, but also the core, upper back and shoulders, which is important.
2. Scapular Pushups
Equipment needed: noneFor this pushup variation, start in a high plank position, with your hands shoulder-width apart and your feet a few inches apart. Keeping your back and arms straight, slowly press your shoulder blades toward each other and then release them. The body should move only slightly up and down during a traditional pushup. Do two to three sets of eight to 10 scapular pushups.
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You can modify this exercise by keeping your knees on the floor.
"Scapular pushups are great for hitting the serratus anterior [muscles]," says Cross.
3. Wide Grip Chest Press
Equipment needed: Dumbbells, weight bench (optional)Lie on your back on the floor or on a weight bench. Keep your feet flat on the floor with your knees bent. Hold a dumbbell in both your hands. Position your arms like a cactus, so that both arms are at a 90-degree angle, with your hands about 3 inches wider than your shoulders. Begin by bending your elbows. As you exhale, press the dumbbells straight up over your chest. Inhale as you lower both dumbbells to the starting position in a controlled motion. Complete two to three sets of 10 reps.
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To modify this exercise, alternate lifting the dumbbells instead of lifting them simultaneously.
A wide-grip chest press engages the pectoralis major, shoulders and triceps muscles. These can be done using a barbell here, but Krause recommends starting with dumbbells that are a comfortable weight for your fitness level and strength.
4. Narrow Grip Chest Press
Equipment needed: Dumbbells, weight bench (optional)
A narrow-grip chest press engages slightly different muscles than a wide-grip chest press, targeting the lower chest and shoulders. It is performed in the same way as the wide-grip chest press, except the hands should be placed shoulder-width apart and no further.
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Similar to the wide-grip chest press, lie on your back on the floor or on a weight bench with your feet flat on the floor and knees bent. Hold dumbbell in both hands. This time, instead of placing your hands wider than your shoulders, keep them shoulder-width apart. Keep the weights just above your chest. Begin by bending your elbows, and exhale as you push the dumbbells up toward your chest. Inhaling, lower both dumbbells in a controlled motion, keeping them straight above the chest. Complete two to three sets of 10 reps.
Like the wide-grip chest press, you can modify this move by lifting the dumbbells alternately instead of simultaneously.
5. Incline Bench Press
Equipment needed: Weight bench, barbell (or dumbbells, to modify the move)
Lie back on a weight bench at a 30-degree incline. Place your hands on the barbell in such a way that your palms are facing up. Extend your arms, lifting the bar until it is above your shoulders. Slowly bring the bar back to your chest. Complete 10 to 15 reps of this exercise for two to three sets.
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To modify this exercise, use dumbbells of a weight you can comfortably lift, holding a dumbbell in either hand and moving through the exercise in the same manner.
"This exercise works the pectoralis major," says Lampa. "This is another great exercise to strengthen your upper chest."
6. Cable Chest Flys
Equipment needed: Cable machine ( or a weight bench and dumbbells,to modify the move.Stand with your back to a cable machine and grasp the cable handles. Place one foot in front of the other, lean forward slightly. Sit up straight Maintaining a slight bend in your arms, pull the handles toward each other in front of your chest until your hands meet, then slowly release, allowing both arms to return to their starting position at the same time. . Keep your core engaged throughout the exercise. After 10 to 15 reps, alternate the position of your legs, and repeat the exercise for another set.
If cable chest flyes using a cable machine seem too strenuous, use a flat bench and dumbbells instead, Lampa says. Lie on a bench with your feet firmly on the ground and a dumbbell in both hands. Start by extending both the arms out to the sides with your elbows slightly bent. Your palms should be facing the ceiling. As you exhale, bring both hands above your chest so that your hands meet at the center. While inhaling, slowly bring your arms back to the starting position. Repeat 10 to 15 times for two to three sets.
Lampa recommends this exercise to work the pectoralis major and minor. "Using the cable is a great way to hold the tension of the weight," she says.
7. Triceps Dips
Equipment needed: A flat raised surface, such as a chair, couch or weight benchPress your palms down on a chair, couch, weight bench or any other flat, raised, stable surface. Place your feet flat on the floor with your knees bent so that your thighs are parallel to the floor. Your lower back should be hovering just above the chair or sofa. Starting with your arms straight, bend at the elbows and lower your body until your arms are bent at a 90-degree angle, keeping them close to the body. Use your pectoralis major muscles, triceps and shoulders to return to the starting position, keeping the core engaged. Complete 10 to 15 reps for two to three sets.
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Lampa says that instead of using an elevated flat surface, the triceps dip can also be performed on the floor. "It's a shorter range of motion, but it still targets [the same muscles]," she says. To perform this modification, place your feet and hands on the floor with your toes facing your body. Bend your elbows and lift your toes so that only your heels are on the floor. Extend your arms, straighten your elbows and press through your heels at the same time, bringing your torso away from the floor. Slowly bend your elbows and return to the starting position, hovering slightly above the floor. Repeat for 10 to 15 reps, and complete two to three sets.
"Triceps dips are another great bodyweight exercise to incorporate because they work your chest, shoulders, and triceps," says Lampa.
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