Top 10 Best Chest Workouts / Exercises – Beginner to Advanced Level

Hi Freak ! Are you a Beginner who is quite confused regarding Chest workouts ? Or an Intermediate who wants to advance their level up ? In this blog post you will get the complete details about top 10 best chest workouts / exercises ranging from basic level to advanced level. If you are already in advanced level then also you can check this post once. Might be you will be able to learn few extra new tips or rectify your mistakes.

I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !

1. BASIC LEVEL / BEGINNERS LEVEL

Here are the top 5 exercises which you can perform in your Basic stage or Intermediate stage. Remember, these are the foundation exercises which will lay your chest foundation. So keep a high focus on them. Follow the guide properly and soon you will be ready with a rock hard proper shaped chest.

1.1. FLAT BENCH PRESS

I will highly recommend you to use a Smith Machine for bench press. You will get proper weight distribution, proper support and definitely a better balance.

But if your gym does not have a Smith Machine then its not a very big issue. You can easily do this workout with your free hands.

• Lie on a flat bench.
• Grip the bar properly with your hands just wider than shoulder – width apart. Keep the bar a little bit higher than your central chest mark.
• Bring the bar slowly down to your chest. Inhale as you bring the bar down and exhale when you lift the bar up ( away from you ).
• Remember to maintain this breathing sync so as to get maximum output. Try focusing on your chest muscle as you perform this motion. Mind focus plays a big role in developing muscles.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 50 seconds between each set. If you are confused between reps and sets you can check my Beginners Post first.

Weights you can adjust by your convenience. Make sure to increase your weights with each set. Also keep the weights like that so you can have a maximum of 12 reps in a set. Which means after 12th repetition you won’t be able to make a 13th or 14th repetition. This will help you to gain more strength and build muscle.

1.2. DUMBBELL FLYES

• Lie on a flat bench properly.
• Hold the dumbbells directly above your chest and keep your palms as if they are facing each other.
• After that slowly lower the weights in an arc out to the sides as far as it is comfortable for you. But remember not to overstretch.
• Use your pectoral muscles to reverse the movement back to the start.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember to keep a slight bend in your elbows throughout and don’t arch your back.

Maintain a repetitions of 10 -12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

1.3. DUMBBELL BENCH PRESS

• Lie on a flat bench holding a dumbbell in each hand and to the sides of your shoulders.
• Your palms should be facing parallel towards your feet, although if you are uncomfortable then switch to a normal position where the palms face each other.
• Press the weights above your chest by extending your elbows until your arms are straight and then bring the weights back down slowly.
• After that take the weights down past your shoulders and bring them closer together at the top of the movement.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember while moving the weight up don’t touch them at the top. It will create unnecessary strain in your muscles.

Maintain a repetitions of 10 – 12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

1.4. STRAIGHT ARM DUMBBELL PULLOVERS

• Lie on a flat bench on your back. Keep your feet flat on the floor ( recommended ) or on the bench.
• Begin the workout by holding the dumbbell above your chest with straight arms.
  Slowly lower the dumbbell in semicircular motion behind your head as far as possible.
• Your arms and the dumbbell will actually go behind and above your head and will drop down below the bench.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Slowly, return the dumbbell to the starting position focusing on keeping your elbows locked in slightly bent position.

Maintain a repetitions of 10 -12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

You can adjust the weights by your convenience. Make sure to increase your weight with each set.

1.5. INCLINE DUMBBELL PRESS

• Lie on a flat bench holding a dumbbell in each hand to the sides of your shoulders.
• Incline the bench upwards in an angle of 45 degree.
• Your palms should be facing parallel towards your feet, although if you are uncomfortable then switch to a normal position where the palms face each other.
• Press the weights above your chest by extending your elbows until your arms are straight and then bring the weights back down slowly.
• After that take the weights down past your shoulders and bring them closer together at the top of the movement.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember while moving the weight up don’t touch them at the top. It will create unnecessary strain in your muscles.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

2. INTERMEDIATE / ADVANCED LEVEL

Here are the top 5 exercises which you can perform in your Intermediate stage or Advanced stage. These exercises will promote your chest muscle growth and improve your mass. Follow them all after you have achieved a well staged phase after beginners level. Lets start with the exercise database.

2.1. WIDE GRIP DECLINE BENCH PRESS

• First set the bench to 20 degrees of 30 degrees decline.
• Place your feet at the end of the bench comfortably. Lie down with the barbell level parallel to your upper chest level.
• Grip the bar properly with your palms facing forward and keep your arms slightly wider than shoulder-width apart.
• Inhale and slowly lower the barbell until it touches your mid-chest, by keeping your elbows 45 degrees from your body.
• After that exhale and lift the barbell to starting position by locking your elbows.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 75 seconds between each set.

2.2. DECLINE DUMBBELL FLY

• Hold a dumbbell in each hand and lie on your back on a declined bench ( preferably 30 degrees declined ).
• Lock your feet into the bench’s foot pads or bench rollers.
• Feel your low back press into the bench and keep it in the same position for the duration of the set.
• Extend the dumbbells above your chest.
• Turn the palms to face each other and your elbows to the sides. Don’t overstrain the elbow to avoid the locking of the joints.
• After that open your arms to lower the dumbbells toward the floor. When you feel a stretch in your chest muscles hold there for a second and revert back to original position.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 75 seconds between each set.

2.3. LOW CABLE CROSSOVER

• First connect the cable handle attachments and set the cable pulleys to approximately knee height.
• Stand in the middle of the cables, turn to face away from the cable pulleys and grasp one handle in each hand in an underhand grip (as if your palms are facing upwards).
• Have a couple of steps forward and place your feet in a position that your left foot is forward and right one back.
• Stretch your arms in front of you so that your hands are touching at chest height.
• Maintain a slight bend in your elbows and open your arms outwards and backwards until your elbows are slightly behind you on either side of your body.
• Using the muscles in your chest, pull the handles forward to return to the starting position.
• Exhale when you pull the handles forward to return to the starting position and inhale while reverting the movement.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 75 seconds between each set.

2.4. PECK DECK FLY

• First make sure that the machine is adjusted properly according to your body posture convenience.
• Adjust the back seat so that the arm pads are level with your chest when you are in a seated position.
• Select the required weight you want to use. Do select a safe range of weight to avoid muscle cramp and injuries.
• Hold the handles and place your forearms on the arm foam padding.
• Slowly bring the weight up by pressing the handles together. Inhale during this movement. Do not touch them together.
• When the handles are directly in front of you, contract the chest muscles properly and hold for 2 to 3 seconds. Then slowly move back to the starting position. Exhale during this movement.
• Make sure to keep your back position straight and correct.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 60 seconds between each set.

2.5. WEIGHTED DIPS

This workout is one of the oldest technique. It is the best muscle building and strengthening type of workout. This includes strengthening of your chest muscles, forearms, shoulders, deltoids and back core.

It is considered to be a very vital mass gain and muscle strengthening exercise. Hence, it comes in the category of compound exercise.

• Wrap your dip belt around your waist properly and put the chain side in front of you.
• Properly attach your weight plates to the dropped side and fix it back to the other side of your belt.
• Hold the dip bar handles properly and face forward by mounting it.
• Try to keep your head in line with your waist and wrists in line with your forearms.
• Inhale as you slowly start to lower your body. Allow your torso ( trunk of human body ) to move slightly forward and your elbows to flare out to the side.
• Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position.
• This will complete your one repetition.

Maintain a repetitions of 10 -15 reps and 4 – 5 sets. With a resting time period of 90 seconds between each set. If you don’t have a weight band then also I highly recommend you to perform this workout without a weight band or weights.

I hope you got a clear picture now. So go ahead and follow the tips properly.

Maintain a healthy diet plan and workout schedule for 90 days and watch the change. All the Best !

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