Chest Exercises to Pump Up Your Pecs
Chest day is filled to the brim with hundreds of possible chest exercises. Which do you pick? Well, you pick the kind that will pump up your pecs, of course.
Getting results doesn’t have to take hours in the gym, my friend. It can be done in a short amount of time if you pick the right chest exercises.
These chest exercises focus on the best mass building movements to pump up your pecs on chest day.
So, let’s get that chest pumped with the top 15 chest exercises.
Hammer Grip Incline Bench Chest Exercise
There’s a reason this chest exercise is called a hammer grip—grip your weights like a hammer. Keep your elbows to your sides and press upward with your chest and return. Repeat for pumped pecs.
Flat Bench Cable Flyes
Great range of motion covered in this chest exercise. Lay on a flat bench grabbing cables with both hands. Keep arms straight and slowly bring hands together and slowly return to starting point. Pull hands with your CHEST—keep your mind to the muscle.
Dumbell Bent Arm Pullover
This is a great chest exercise for defining that separation between your pecs. Lay flat, slowly –SLOWLY lower weight over your head towards the floor, allowing your elbows to bend. Slowly pull back up with your chest muscles and arms fully extended. Repeat.
Dumbell Decline Flys
Adding an angle is always a good angle to keeping your body building strength, muscle and making changes you can actually see. In this chest exercise, lie on a decline bench, start with weights above your head and slowly lower them to your sides. Return to starting position by lifting weight with your chest—you will look like you’re giving a bear a hug.
Ol’ reliable bench press is always a good way to keep the pecs pumped. Get some.
Bench Press Dumbells
Add some variety by bench pressing with dumbbells. By separating the weight, you’re making your chest work a little hard to keep balance.
This is another chest exercise that targets that nice pec separation. For variety, go heavy, then remove weights for each set. Squeeze for 10 seconds at the end of each set.
Close Grip Barbell Bench Press
You’ll definitely feel the difference in your chest muscles with this chest exercise. Close grip means just that—put your hands together where your thumbs can be extended and almost touch each other. Keep your elbows tight to your side. Press with your chest as you lift and lower the barbell.
Dips aren’t just for triceps—they’re a great chest exercise to build power in your pecs. Jump on your gym machine, or a playground parallel bar and lift yourself upward with arms extended in the starting position. Slowly lower yourself down until your elbows make a 90 degree angle. Good. Now do it again, and again.
Cross Over Cables
If you don’t have access to a cable machine, this chest exercise can be done with resistance bands. Grab the cables (or bands) with arms extended and bring them forward until your arms cross. Do 15-20 reps and hold for 10 seconds at the end of each set.
Decline Dumb Bell Bench Press
Another angle chest exercise. Lay on a decline bench and press weights upward using your chest. Squeeze your chest muscles with each slow rep to get the most out of gravity.
Decline Dumbell Flys
While you’re on the decline with dumb bells, complete a set of flys.
Front Raise and Pull Over
Similar to the dumbell bent arm pullover, you don’t bend your arms. Grab your weight, lay on a flat bench, slowly lower the weights toward the floor and lift them overhead with your chest.
Incline Chest Press
Go back to the machines and get your incline on. Finally—an incline! The added angle gives your chest muscles a little more resistance. Press with your chest.
There you have it—a variety of solid chest exercises to make your pecs pop. Get shirtless-worthy pecs faster with muscle-building supplements here.