5 Best Chest Training Exercises

The training plan to develop the chest should include different types of exercises because, although all parts of the muscle are activated during training, there are specific exercises to focus more on one or two areas. Thus, it is always important to combine exercises for different parts of the chest, to obtain a more developed and symmetrical muscle.

The pectoral is a muscle group that is divided into two main muscles: the pectoralis major and the pectoralis minor. Generally, the group that is worked in the gym and for aesthetic purposes is the largest breastplate, which is on top and, therefore, is more visible. However, this muscle is also divided into 3 smaller parts: upper, middle and lower, which need to be worked on.

As in any other strength training, the chosen load must be adapted to the capacity of each person, since if you are overweight, it can lead to a poor performance of the exercises. It is important for the person to know that the development of muscle mass takes some time, and it will not be quick because the load increases.

Also check out 8 tips to gain muscle mass faster.

5 exercises to increase the chest

The training plan should include at least 3 to 4 different exercises, which target both the large and small chest. Thus, the ideal is to choose between the following exercises:

1. Inclined bench press with dumbbells

Exercise focused to work: upper chest.

This exercise should be performed on a gym bench that should be placed at an angle according to the instructor's orientation. Then you must:

1. Lie on your back on the inclined bench, holding the dumbbells with an appropriate weight; Stretch your arms perpendicular to your body, until you almost touch with one dumbbell on the other and with your elbows slightly flexed; Lower your arms, until you feel your chest stretch and until the arms form a 90º angle. At this point, you should inhale; Raise the dumbbells back to the starting position, exhaling the air in the lungs while making the movement.

4 sets of 8 to 12 repetitions should be performed, resting for about 1 minute between each set. A good tip is to start the exercise with lighter dumbbells and gradually increase, as the number of repetitions decreases. A good example is to do 12-12-10-8, for example.

This exercise can also be done with the bench at 0º, that is, horizontally, however, in this case the middle pectoral will be worked more, instead of the upper one.

2. Bench press with barbell

Focused exercise to work: medium chest.

This is one of the most classic exercises to train the chest, but also quite complex and with the greatest effect to increase the middle region and the overall volume of the chest. To do the exercise correctly you must:

1. Place the bench horizontally and lie on your back; Hold a bar with your hands shoulder-width apart; Lower the bar, flexing your arms until the bar touches your chest and inhale during the movement; Stretch your arms again, pushing the bar until you fully stretch your arms. In this movement, air must be exhaled from the lungs.

4 sets of 8 to 12 repetitions should be performed, resting for about 1 minute between each set.

This exercise can be done with the help of another person, especially when trying to increase the weight of the bar, to prevent it from falling on the chest. Alternatively, you can also do the exercise using dumbbells, instead of the barbell.

3. Sinks in parallel bars

Exercise focused to work: lower chest.

Sinking is often used to train the triceps, however, a small variation in this exercise can help to quickly develop the lower chest area. To do this you must:

1. Hold the parallel bars with both hands, keeping your arms straight; Bend your arms slowly until you reach an angle of 90º, and lean your torso slightly forward; Go back up and stretch your arms again until you reach the starting position.

The ideal is to do 4 sets of 8 to 12 repetitions, resting about 1 minute between each set.

In this exercise it is very important to try to keep the torso tilted forward as you go down, to ensure that the force is mostly applied to the lower region of the chest that you want to work on.

4. Push-ups

Focused exercise to work: medium chest.

An easy and accessible exercise for anyone is flexion, which, in addition to working the middle chest, also helps to strengthen the arms and can be done at home. To perform the exercise you must:

1. Stay in a plank position, with your arms at shoulder distance; Lower and flex your arms until you touch your chest on the floor, keeping your elbows out and your abdominal contracted; Go up again, returning to the starting position.

This exercise should be performed in 4 sets of 15 to 30 repetitions.

5. Crossover with high handle

Exercise focused to work: upper and middle chest.

This is a good option to finish the chest training, which in addition to working the upper and middle part of the chest, also helps to define the region between the two chest muscles, creating greater definition. To do this, use a cable machine and follow the steps below:

1. Hold both handles of the cable device; Pull the handles downwards until the hands touch in front of the waist, keeping the elbows slightly bent; Return to the starting position with the hands at shoulder level.

You can do 4 sets of about 12 to 15 repetitions and rest for about 1 minute between each set.