15 exercises to build chest muscle growth

To develop a sense of balance it is not possible to depend on pushing ups or lifting weights using the bench press. The chest is a significant and visible muscle in your body.

To strengthen all muscles of your chest, it is important to be aware of hitting it from every angle.

If you feel that lifting barbells can hurt the shoulders, or you do not have a reliable spotter to assist you with lifting, then this dumbbell chest exercise will help you get back on track.

In addition to the efficacy of the dumbbell exercises for the chest, They also help address a myriad of logistical issues.

There is no need to wait around for someone else to finish their set, so you can utilize the machine and request a spotter to assist you with the heavy bench presses.

A lot of trainers say that you must have access to machines, barbells chains, barbells, and much other expensive equipment to jolt your muscles.

All you require to do for a successful chest exercise is to work all muscles of the major as well as minor in your chest using different angles.

Why Use a Dumbbell for Chest Workout?

After a few months of training at the gym, it is possible that you may feel tired and frustrated when your trainer advises you to exercise with dumbbells.

A dumbbell chest exercise won’t be as thrilling as putting weights on a barbell to bench pressing or feeling the heat on your muscles while doing a cross cable.

The dumbbell is often not given much more recognition than other equipment in the gym. It is a mistake to believe that dumbbells are old-fashioned and aren’t very efficient.

Here are a few reasons to demonstrate the efficacy of dumbbell chest exercise and ways to boost your performance.

If you don’t want to wait for your bench that will become accessible to do your standard bench press Try these six exercises that surpass the bench and offer the pleasure of strengthening those chest muscles.


Don’t completely skip the bench press, rather, incorporate these movements to make your workout more interesting, however, it also means you don’t have to wait for the right time to do it. When you do these exercises, you’re also not putting stress upon your lower delts, but could use the muscles around to increase mass and help you gain it.
These exercises provide a variety of training options that will aid in stimulating the chest muscles from a variety of angles. Once you have incorporated these exercises into your exercise plan, we assure you’ll begin to see an enlarged and more robust chest in a short duration.

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1. Svend press

It is the Svend press is an original exercise since it’s performed with an actual plate and not the barbell.
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* The method to accomplish this is by standing in a straight line, holding a 45-pound weight plate at chest height, and pressing the weight to the side of you with both hands while you concentrate on squeezing your triceps.

* Slowly return the plate toward the chest.

* This is one rep.

* This kind of press can help better isolate the inner portion of your chest muscle.

2. Push-ups

Push-ups are a must-do exercise that is not just for pec building but also the primary building block for general body strength.
Methods to use:

* It is possible to make it a little more difficult by playing it using a medicine ball or placing your feet on a higher surface to strike the chest’s upper region.

* Begin the workout by having your arms slightly wider than the shoulder width.

* Bring yourself down until the triceps are directly parallel with the floor.

3. Landmine press

It’s a simple and enjoyable workout that’s primarily intended to increase the strength of the upper portion that is your pecs.
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* To ensure you are in the proper body posture to perform this exercise, place the classic Olympic barbell in the corner or, if you have one in your gym, use a landmine attachment.

Then, place some plates of weight on the opposite side of the barbell.

* Hold the loaded section of the barbell using one hand, lift it to your shoulders and, once you are in the standing position, push the barbell up.

* This is particularly stimulating the chest’s upper region.

4. Parallel Bar Dips

Dips are among the most basic, basic, and yet highly effective movements.
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* Head to an area where you can dip, hold the bars on both sides using both hands, and set them farther apart than the standard grips for dips with triceps.

* Make sure to tilt your body downwards, not up to target your chest muscles.

* All the parts of the chest are targeted during this exercise.

5. Dumbbell Pullover

Methods to use:

* While holding a heavy dumbbell Lay back down on a bench, or stability ball.

While your feet are firmly on the ground, and your core engaged, raise your arms to the sky by cupping the dumbbell with both hands in front of your chest.

* Keep your back in the stability ball or bench and slowly lower your arms upwards until your biceps are above your ears.

* Slowly lower your arms back above your chest, and repeat.

6 – Half-Kneeling Chest Press

Get knee-high for chest strength. The chest press that is half-kneeling allows you to strengthen your core even while off-balance, providing an additional benefit and making the workout more real. “In our real-world environment, we’re not able to work symmetrically. We’re off balance somewhat,” said Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “This puts you in an off-balance position.”

Do it this way: Kneel using one foot in the forward position to the cable machine. Take the cable in the same hand that’s on the knee is lying in the dirt. With your core firmly in place and you’re back straight, push the cable forward behind your chest. As you move your arms back to their beginning position, do not turn using the cable by pressing your core and securing your hips against the ground.

7 – Incline Dumbbell Bench Press

This is an upper-body push workout that targets the pectoralis major (upper chest) as well as the costal, clavicular, and sternal heads, along with and the anterior deltoids. Biceps, triceps, and the serratus anterior

“This is a great exercise to implement into your program, giving your upper body push routine some variety,” Shannon adds. “The physical load, as well as the position of the bench press, offer an additional difficulty than the decline or flat bench. This allows you to have a better adaptive response using less weight than the bench press that is flat. I have noticed more muscularity in my chest and less strain on the shoulder joint after I perform this exercise, compared to the bench with flat sides.”

Shannon recommends that you program this either as an accessory or primary lift. The exact prescription is contingent upon the intensity, load, and volume.

Do this: Place yourself on a bench, with the backrest at a 45-degree incline. Place a set of dumbbells in front of your chest with your arms straight with your palms facing your feet. They should be level across the ground. Make sure your core is tight and do not arch your back which means that your back should remain secured to your seat.

The dumbbells should be lifted right above your shoulders. You may have noticed people at the gym who were knocking the weights in a row at the top but there’s no need to do it now. Lower the dumbbells until the level of your chest, but don’t worry about how deep you drop them before you lift them to do the next rep.

8 – Close-Grip Bench Press

You’ll be able to lift heavier weights by using a barbell compared to dumbbells since they’re more stable. This is the reason why barbell presses usually increase the strength of your chest. This variation, however, puts greater emphasis on your triceps. So you’ll also get the benefit of additional effort for the most powerful muscles in your arms too.

Do this: With the grip of an overhead that’s just a little narrower than the shoulder width to hold a barbell in front of your sternum while keeping both arms bent. The bar should be lowered into your chest. Keep it there for one second. Push the bar up.

9 – Cable Fly

When it is time to work their pecs and thighs, most men simply press. The addition of the fly to your workout routine will give your front deltoids and your pecs an entirely new stimulation.

Do this: Add two handle stirrups to high-pulley cables in a cable-crossover station. Pick a handle using each hand and then sit in a staggered posture in the center in the center of your station. Your arms should extend out and be slightly bent. Lean towards your hips slightly and don’t turn your back.

While not bending your arms, put both hands to one side. Slowly reverse the motion.

10 – Decline Dumbbell Bench Press

Altering the angle of the bench is more than simply changing the surroundings. This exercise focuses on your chest’s lower part and helps you build up a serious size in the words of Tyler English, C.S.C.S. Author of The Natural Bodybuilder’s Guide. Do it: Lie on a lower bench with your shins tucked under your leg supports. Keep a pair of dumbbells over your chest, keeping your arms in a straight position. Your palms should be facing your feet, and the weights should sit close to your shoulders.

Lower the dumbbells down to your chest, then pause then push them up again to return them to their starting place.

11 – Band or Chain Barbell Bench Press

The addition of chains or bands to the barbell’s ends can alter the load as you progress through different phases of lifting.

Each chain link weighs “X quantity of pounds and that poundage is something you’re handling and lifting. While you progress across an eccentric (lengthening) portion of the exercise and then lower the weight towards your chest you’re reducing the burden since there’s more chain lying on the surface. When you push the weight upwards and lift it, you’re lifting more chains to bring the weight upwards. Bands function in the same method by utilizing the constant tension on the bar.

Do this: Attach a chain to the barbell at each end or secure resistance bands on the bench and then put them on top of the bar’s end. Begin without weight to allow your body to adjust to the bar’s instability.

Take the barbell, and lay on the bench. Utilizing an overhand grip barely wider than your shoulder you can hold the bar in front of your sternum and keep those arms on the floor. Lower the bar until it is just below your chest, then return it to the position it was in before.

12 – Plyometric Pushup

This explosive pushup targets the fast-twitch muscles of your chest, preparing for their growth, according to English. The move also provides an additional, more effective method for developing your chest at home. Do it: Put yourself into the position of a pushup, with the hands-on of your chest. Place your shoulders shoulder-width apart and your body is in an erect line from the feet to the head. You should strengthen your core.

Bring your chest down to the floor, then push up with a hammer until your hands are away from your body. If you can pull it off, you can clap your hands before returning to your original position on the ground.

13 – Single-Arm Dumbbell Bench Press

This workout hits your chest just like any great bench exercise. However, what makes this exercise unique is the fact that the opposite part of the body, particularly your core muscles, must be secured so that the dumbbell won’t force away from the benches, according to Dan John, legendary strength coach.

The final result: The exercise shapes your abs and chest to more of a degree.

Do this: Lie with your back straight on a bench while holding a dumbbell in the right. The dumbbell should be placed directly on the chest to ensure that your back is straight. Gradually lower the dumbbell down to the right side of your chest.

Pause, then push it again. Complete all the reps on your right before repeating on the left side.

14 – Suspended Pushup

Doing pushups using your hands while using an unstable suspension trainer will work your chest, core, and stabilizer muscles more when compared to doing pushups on the floor, according to English. Utilizing the TRX straps provides a feasible option for home-based training.

Do this: Grab the handles of a TRX strap, and move your arms forward on your chest. You should have your feet shoulder-width apart, and your body should be anywhere between 45 degrees and parallel to the floor. Your body should be in a straight line from your head to heels.

Bring your chest to the floor, until the hands of your above your shoulders. Keep your elbows straight in the neutral posture when you lower your body. Keep your core in a steady position throughout the move.

15 – Standing One-Arm Landmine Press

Most chest presses put stress on your shoulders. This exercise targets your chest while increasing the flexibility of your shoulders.

The shoulder blade moves in tandem with your body as you press, placing less stress on your joint, according to Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

The core is the one that has to stay in place to stop your torso from twisting inwards or tilting backward, this can cause your abs to shake. Do it: Perform this workout by putting one end of the barbell in the corner and then grasping the other end with one hand. Your feet should be shoulder-width apart, and bend slightly at your knees while pulling your back. Begin by placing your elbow at your side, with your wrist positioned close to your shoulder. Keep your core in place and push your arm straight upwards and upwards towards the ceiling.

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