Chest Workout Day - 5 Chest Exercises You Must Do 

The chest is composed of two main muscles - the pectoral major and the pectoral minor. These muscles are responsible for a host of upper body movements including pitching and sidearm movement.

The most important thing is to perform a proper warmup before any high-intensity training program to flex your muscles. Additionally, ensure variety in your workout program to target all the three different regions of the pectoral muscles and avoid any muscle imbalances. This could be achieved by doing different exercises or by performing the same exercise at different inclination angles.

Beginners and amateurs should focus on higher rep count over larger weights while experienced trainers could build their chest with a medium rep count. However, always ensure that you work with a spotter while lifting heavy weights.

Let us look closer at the five exercises that you should add to your chest workout day to build a chiseled chest.

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#1 Dumbbell Fly

The dumbbell fly not only targets the pectoral major but also activates the deltoids, biceps and the triceps for an inclusive upper body workout.

Instructions:

Step 1: Grab dumbbells in both the hands and lie on a bench in a supine position. Position the weights above the chest with fully extended arms. The palms should be facing each other during the entire duration of the exercise.

Step 2: Move your arms in an arc to the sides until the weights are almost in line with the chest. Ensure that you feel a stretch in your chest in this position.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tips: Do not make any excessive elbow movements and try to keep a constant form throughout the duration of the exercise. Do not use momentum to lower the weights as it could lead to a serious injury.

Next up: Dumbbell Press

#2 Dumbbell Press

This compound exercise also targets the shoulders and triceps while activating the pectoral muscles in the chest region.

Instructions:

Step 1: Lie on a bench and hold dumbbells in both the hands with a pronated grip. The distance between the weights should approximately be equal to the width of the shoulders. The upper arms should be parallel to the ground while the forearms should be perpendicular to the body.

Step 2: Slowly lift the dumbbells by extending your arms and squeezing your chest. Keep your elbows close to the body while performing this exercise.

Step 3: Hold the position for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: Vary the inclination angle of the bench to target different regions of the pectoral muscles. Do not drop the dumbbells while lowering them as it could lead to a rotator cuff injury.

Next up: Barbell Bench Press

#3 Barbell Bench Press

Many see the barbell bench press as the staple exercise for building muscle mass and improving upper body strength. Along with targetting the pectorals, the exercise actives a host of other muscles including the shoulders, biceps, triceps and the lats.

Instructions:

Step 1: Lie on a flat bench in a supine position and grab the barbell with a shoulder-width pronated grip. Position the barbell in front of the chest with bent elbows.

Step 2: Slowly raise the barbell until your arms are fully extended. Try to push the bar using your chest muscles for better activation of the target muscle group.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tips: Novice and amateur trainers are advised to perform this exercise with the help of a spotter. Keep your elbows close to the body during the entire duration of the exercise.

Next up: Push-Up

#4 Push-Up

The push-up is a very effective strength training exercise that you could perform with only your bodyweight. Moreover, it could be performed by even beginners and casual trainers, thanks to its simple motion.

Instructions:

Step 1: Lie down on the floor in a plank position and rest your body on your palms and the feet. Place the hands shoulder-width apart while keeping the legs together.

Step 2: Gradually lift your upper body by flexing your elbows until the arms are in a fully extended position.

Step 3: Hold for a moment and return to the initial position. Ensure that your body does not sag towards the ground. Do not use momentum to lower yourself; instead, focus on a smooth motion for increased efficiency.

Perform the exercise for the recommended number of repetitions.

Important tip: Mix it up by performing incline and decline push-ups to active the upper and the lower pectorals. You could even perform this exercise while wearing a weighted vest for added resistance.

Next up: Cable Crossover

#5 Cable Crossover

Cable crossover is a wonderful isolation exercise that is ideal for building the pectoral muscles. The cable machine provides smooth motion and consistent resistance, making it ideal for people of different age groups and diverse skill levels.

Instructions:

Step 1: Stand between two high pulleys with feet planted shoulder-width apart. Select appropriate attachments and hold them with both the hands. Take a step forward and pull the attachments towards the front until they are in line with your chest.

Step 2: Gradually move your arms in an arc to the sides until you feel a stretch in your chest. Do not keep a firm arm; bend your elbows to avoid any unnecessary strain on the biceps.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important tip: Adjust the angles of the pulley to target the upper, lower and the main pectoral muscles.