There are dozens of exercises you can do on chest day. You just want to know the best exercises for building a muscular chest, no questions asked. This isn’t a list of the hardest chest exercises. It’s focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice.
Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.
This 10-minute chest workout is perfect for gaining power, strength, and muscle size. this routine is proof you don’t need tons of time to get results in the gym. Make sure to warm-up your shoulders and back prior to the workout. Then, move through the exercises in order, supersetting numbers three and four. Repeat if you have extra time.
Plyometric pushups:
How to:
- In a pushup position, lower your body slowly down to the ground for about three seconds.
- Explode up lifting your hands off the ground and returning back to a pushup position.
- This exercise requires maximum effort.
- Make sure to keep those elbows close to your sides and not flaring out too much.
- Do 4 sets x 5 reps.
- 20 seconds rest.
Barbell flat chest press and incline fly superset:
Follow the power exercise with a strength and accessory exercise superset.
Chest barbell press:
How to:
- Set up a barbell with weights that you can do six times with moderate effort.
- Make sure to lower the weight for about two seconds, and land the barbell on the lower part of the chest-keeping you shoulder blades pinched back.
- When pushing the weight back up explode, then repeat.
- Do 4 sets x 6 reps.
- 20 seconds rest.
Incline chest flys:
How to:
- Starting with the dumbbells directly over the chest, keep a 10° bend in the arms.
- Slowly extend the weights out to your side for two seconds, and slightly pass the front line of your body then return the weight back to the starting position.
- Do 4 sets x 12 reps.
- 20 seconds rest.
Pushup:
This adds some density training for the chest. Regress to modified pushups if you can’t complete regular pushups.
How to:
- In a pushup position, lower your body slowly down to the ground for about three seconds.
- Push your body back up to starting position.
- 3 x 30 seconds work.
- 30 seconds rest.
