Blaster Chest Workout: The 8 Best Exercises For Bigger Chest Muscle

A chest workout for most men involves performing three exercises in alternation: bench presses performed in flat, incline, and decline positions.

It doesn’t have to be this way.

There are many options for chest exercises, including bodyweight classics and twists on dumbbell favorites.

Having a strong pair of pecs is not difficult.

Mixing up your exercises will allow you to hit your chest from more angles than the bench presses can do.

This will give you a stronger upper body, which will make it easier to push heavy objects, from broken cars to barbells.

We also know that a larger chest is a part of why you are reading this guide.

This is a scientific fact. 

A study published by Plos One showed that both men and women perceive a masculine body as having a large muscular chest.

This creates a V-shaped body.

To help you build a strong set of pecs, we consulted experts in chest exercise, including Andrew Tracey (our fitness editor).

You and your chest should feel prouder and taller by the end.

The Major Chest Muscles Explained

Best Chest Workout To Bigger Chest Exercises

To get big pecs, you need to work all your chest muscles.

You can’t work out all your chest muscles if they don’t exist.

Here’s a quick guide to your major chest muscle.

  • Major: Your chest muscle mass is mainly of the pectoralis major. It is fan-shaped and large. It is made up of sternocostal and clavicular heads.
  • Minor Pectoralis: Under the major pectoralis is the minor pectoralis. Its function is to pull the shoulder forward or down.
  • Serratus Anterior: You’ll see the serratus anterior when you lift weights above your chest.

The 8 Best Chest Exercises For Building Mass

Best Chest Exercise

Knowing your muscle structure is key to achieving peak performance during your workouts.

Jeff Cavaliere’s Athlean-X program provides a great way to understand your anatomy about exercise.

His workouts are scientifically backed and emphasize the importance of working your muscles to their maximum potential and range of motion.

Jeff served as the Assistant Strength Coach and Head Physical Therapist for the New York Mets.

He also holds a Master’s Degree in Physical Therapy and is a Certified Strength & Conditioning Specialist.

These exercises can be done as combo sets.

These sets include a standard move you can load with weight.

Each combo then adds a crossover exercise so that the arm crosses the middle line, allowing for full muscle contraction.

#1 Barbell Bench Press

Barbell bench presses can be a great way to strengthen your chest.

This exercise targets not only the pectorals but also the deltoids and back.

Barbell bench presses used as a drop set can help you gain muscle faster and more efficiently.

You should choose weights that challenge you but don’t force failure.

The pec is fan-shaped, as mentioned previously.

The angle of the fibers is different across the muscle.

To get the fibers to work, you need to move in a way that matches the direction of their movement.

The benchpress aligns your arms parallel to the fibers at the midsection of your pec.

This move is a great way to develop this area.

Instructions

  • You will hold the barbell in your overhand grip with your hands spread apart so that your elbows are at 90 degrees.
  • Keep a good posture on the bench.
  • Engage your core and glutes and keep your feet flat to the floor.
  • Then, drive into the bench.
  • To extend your arms to the fullest extent, lift the bar with your arms at 90 degrees to your body.
  • With control, lower the bar to your chest.
  • It should be positioned across your middle sternum when the bar is lowered.
  • You will complete four sets of six, eight, and then 10 before moving to the next set.

Sets: 4

Reps 6/8/10/12 — Losing weight for each set

#2 Horizontal Cable/Band Overcrossovers

The horizontal cable or band crossover will still work the middle fibers of your pecs.

Crossing your arms across your body will ensure that your muscles are fully engaged.

This will allow you to achieve the desired maximum contraction.

After you have completed your benchpress sets, you should immediately move into this exercise.

Instructions

  • Keep your back straight towards the cable machine.
  • Keep your feet slightly wider than your hips, with your core engaged and your torso straight.
  • Adjust the cables so that they pull from just above shoulder height.
  • You will need to hold the cables in your hands with your arms outstretched.
  • Move the cables across your body by pulling them forward.
  • Your arms should reach mid-chest height, the same as the bench press.
  • Your arms should cross over your centerline.
  • You can control the retracting cables by pulling your arms back and keeping your elbows bent.
  • You should allow your arms to extend so that your chest feels stretched.
  • This is repeated 15 times for each set of four.
  • Switch which arm crosses the top with each cable pull.
  • You can attach resistance bands to a weight rack if you don’t own a cable machine.
  • The resistance bands should be attached at the same height as your mid sternum to horizontal movement.

Sets: 4

Reps: 15

#3 Incline Dumbbell Press

The incline dumbbell press repositions your arm movement to work your fibers at your top.

They run from your collarbone down to your arm.

The incline dumbbell presses are another foundational chest exercise.

You can manipulate them to feel the impact in different areas of your body.

To ensure that your chest is working hard, you will need to pay attention to where your hands are.

This exercise should be done as a drop set, just like the bench press.

Instructions

  • You can also lie down on the inclined bench to ensure a good posture.
  • Engage your core glutes, and keep your feet flat on your bench.
  • Then, drive into the bench.
  • The dumbbells should be held in an overhand grip.
  • Your arms should be pointed towards the ceiling.
  • Rotate your wrists and hands, so your thumbs are moving upwards as you move upwards.
  • This is a great way to activate your chest muscles rather than having the back or triceps do the heavy lifting.
  • With control, lower your arms until your arms are straight and back.
  • Keep your elbows behind your body.
  • You should feel a wonderful stretch in your chest at the end of the movie.
  • You will complete four sets of six, eight, and then 10 before moving to the next set.

Sets: 4

Reps 6/8/10/12 — Losing weight for each set

#4 Crossovers High Cable/Band Low

There is no rest for the wicked.

Crossovers are possible once you have completed your incline dumbbell press.

Return to the cable machine for another session and work the muscles until they are fully contracted.

Instructions

  • Keep your back straight towards the cable machine.
  • Keep your feet slightly wider than your hips, with your core engaged and your torso straight.
  • The cables should now be adjusted so that they pull from hip height.
  • You will need to hold the cables in your hands with your arms outstretched.
  • Move the cables upwards and forward across your body.
  • At your head, your arms should cross at the top.
  • This move will make you feel like T’Challa or “Wakanda forever”!
  • You can control the retracting cables by pulling your arms back and keeping your elbows bent.
  • Let your arms extend fully, allowing them to retract.
  • This is repeated 15 times for each set of four.
  • Switch which arm crosses the top with each cable pull.
  • You can attach resistance bands to a weight rack if you don’t own a cable machine.
  • To allow the movement to travel low to high, attach them to your hips.

Sets: 4

Reps: 15

#5 Weighted Dip

A weighted dip not only works your triceps and shoulders but also gives you a great chest workout.

This move requires you to be mindful of your form.

The dips will target the lower pecs if you have the right posture.

To do a drop set, you will need to have a range of weights.

Depending on your fitness level, you can lose weight or do assisted dips with a resistance band.

Instructions

  • Place yourself at the dip station.
  • You can either hang your weights at your waist, or you can hold them between your legs.
  • Place your hands on the handles, and then move your chest forward, so your shoulders are in front of you.
  • Your torso should also be slightly forward.
  • Your chest will carry the weight if you place your chest forward of your shoulders.
  • Keep your elbows at 90 degrees.
  • You should ensure that your body is straight and not swaying.
  • Pushing out from the bottom of the dip is a good idea.
  • Focus on your elbows and biceps, and squeeze them in.
  • This will increase chest engagement.
  • You will complete four sets of six, eight, and then 10 before moving to the next set.

Sets: 4

Reps 6/8/10/12 — Losing weight for each set

#6 High-To-Low Cable Cable/Band Overs

Once you’re done with your weighted dips, you can immediately return to the cable machine for additional crossovers.

You’ll now be moving from high to low.

Instructions

  • Keep your back straight towards the cable machine.
  • Keep your feet slightly wider than your hips, with your core engaged and your torso straight.
  • The cables should now be adjusted so that they pull from the top of your machine.
  • Keep the cables in your hands.
  • Move the cables in a forward-facing direction and downwards along your body.
  • Your arms should cross in front of your hips.
  • You can control the retracting cables by pulling your arms back towards your chest and keeping your elbows bent.
  • The full extension and stretching should be felt.
  • This is repeated 15 times for each set of four.
  • Switch which arm crosses the top with each cable pull.
  • You can attach resistance bands to a weight rack if you don’t own a cable machine.
  • To ensure that the movement is not too high, attach them below your shoulders.

Sets: 4

Reps: 15

#7 Weighted Pushups

A weighted pushup is a great way to finish your chest workout.

This classic exercise is simple to perform, and you can add weights to make it more challenging.

There are many variations of the pushup to engage different muscles.

Instructions

  • Place your feet on the ground.
  • Your legs should be slightly spread so that your feet are not wider than your hips.
  • Your hands should be just beyond shoulder width.
  • Your core should be engaged and your body as straight as possible.
  • Pushups done from your toes will maximize your effort.
  • If you are still a beginner, you can do pushups from the knees.
  • Your preferred weight should be on your back.
  • For assistance with positioning, you might need to call a friend.
  • Your body should be lowered towards the ground so that your elbows are at 90 degrees.
  • Your chest and body should not touch the ground.
  • Keep your hands straightening by moving your arms up and down until you have straight arms.
  • As you raise your arms, focus on bringing your elbows towards your body.
  • This will improve chest engagement.
  • For three sets, repeat the process until you fail.

Sets: 3

Reps: To failure

#8 Band Crossovers Pushups

You’ll do another crossover pull for the final exercise of the last combination.

This time, it will be at your pushup rather than at the cable machine.

Instructions

  • Attach the resistance band to a fixed pole or weight rack.
  • It should be about a foot above the ground.
  • Your bands are set up parallel to yours.
  • You should work on the side closest to your bands.
  • Keep your body in the same position as you did for your pushups.
  • For better stability, your legs should be slightly wider than normal.
  • Place the band in your right hand, on the side that you are working.
  • As usual, push down and do a pushup.
  • Push your hands into the ground with your other hand.
  • Pull the hand that holds the resistance band across your chest until you reach the top.
  • Place the resistance band on the ground until it touches the surface of your stationary hand.
  • The contraction should be felt in the middle of your chest.
  • Reposition your hand back to the original position and then repeat.
  • Each side will be 15 sets.

Sets 3 on each side

Reps: 15

Which Exercise Is Best For Your Upper Chest?

Best Chest Exercises To Bigger Chest Muscle

An incline bench, or body angles, can be used to your advantage to target the upper pec.

This will shift the movement’s focus to the fibers at the top.

All options are intensive dumbbell/barbell presses, low to high cable/band crossovers, and high cable flyes.

How To Activate Your Chest Muscles

Best Chest Exercises To Bigger Chest

Before starting your chest workout, you should also adjust your lifting tempo — how fast you lift weights and work different areas of your chest (such as your upper chest).

A majority of Brits have suffered injuries at the gym. 

Mobility, stretching, and warming up will make it easier to lift weights and safer.

A dynamic warmup is generally the best way to warm up before a workout.

You’ll increase your muscle length and prepare them for heavier loads by using progressive movements with a range of motion.

What To Eat For A Bigger Chest

Best Chest Workout To Bigger Chest Muscle

As any fitness fan will tell you, working out is only half of the battle.

You must fuel your body properly to maximize your efforts in building a larger chest.

Even if your workouts are consistent and well-executed, your diet can help you build a healthier, more balanced body.

Protein should be the priority.

We don’t think so.

We don’t believe you?

Why Isn’t My Chest Growing?

Best Chest Workout To Bigger Chest

Before we tell you how to build your chest, let us first discuss some reasons your chest may not be growing.

If you don’t use the proper form or warm up properly, your chest may not grow.

Your technique could also be a factor in growth problems.

Your technique may be limiting your muscle-building potential. 

A study published by The Journal of Physiology showed that slower, more controlled movements to fatigue resulted in greater muscle growth rates than those performed quickly.

The British Journal of Sports Medicine also found that high-load dynamic warmups significantly increased power and strength.

This is because ‘warm’ muscles are more flexible and better conditioned to produce explosive power.

Can I Do Chest Exercise Daily?

Best Chest Exercises

Do not do chest exercises daily as they don’t allow enough muscle recovery.

You should aim to do two sessions per week.

This will allow you to lift heavier and have two to three days of recovery before your next session.

Latest Posts

Don't Miss

Stay in touch

To be updated with all the latest news, offers and special announcements.