Top 10 exercises on pectoral muscles in the gym

pectoral muscles

Have you ever wondered which exercise is better for building up the muscles of the chest? You no longer have to puzzle over this question! Here is our selection of the top 10 exercises on the pectoral muscles.

There are dozens of exercises on the muscles of the chest. Only in the database on the Bodybuilding.com site at least 84 such exercises are given, but you certainly do not want to spend a few days trying all the exercises on the pectoral muscles. We did this work for you, and selected the most effective basic exercises for the chest, as well as the isolating ones.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_1

 

Please note that this list does not include too heavy exercises. It includes only the best exercises on the chest to increase muscle mass with a few instructions and tips for their implementation. You can include any of them in your pectoral muscle training program or simply change one exercise to another when you want to try something new.

The best exercises for pectoral muscles

So, let’s finally get to our list of the 10 best exercises for the chest in the gym, listed in random order. In it you will find basic exercises for pectoral muscles, as well as insulating, depending on the purpose of the training.

1. Bench Pressing Bench

Reason for inclusion in the list

This exercise for pectoral muscles is well suited for working out the middle and lower part of the pectoral muscles, but requires proper technique of performance.

You can generate maximum effort by doing different exercises with the barbell, so the standard bench press allows you to lift the greatest weight. In addition, this exercise on the chest allows you to better balance the weight, rather than the exercise with heavy dumbbells. Performing bench press is easily liable to insurance and relatively easy to master. There are many options for doing this exercise to train the pectoral muscles, which you can use to increase strength and weight.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_1_1

Place in the training program

Perform a bench press at the beginning of training on the muscles of the chest, while using large weights, but limited to a small number of repetitions. Try a different width of grip for a more detailed study of pectoral muscles.

2. Dumbbell press on the horizontal bench

Excellent exercises to pump all parts of the muscles of the chest. It involves the upper, middle and lower divisions of the thoracic.

Reason for inclusion in the list

Exercises for the chest with dumbbells allow each part of the body to move independently of the other, this involves the work of muscle stabilizers. Dumbbell presses require additional efforts to balance them, as it is necessary to constantly maintain the correct trajectory. Dumbbells also give the opportunity to increase the amplitude of the movements compared to the barbell, both in the lower and upper phase of the exercise. The dumbbell press on the horizontal bench will allow you to raise quite a lot of weight, and can also become a good alternative to the long practiced bench bench press.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_2_1

Place in the training program

Do the dumbbell press on the horizontal bench at the beginning of the pectoral muscle training, using large weights with a small number of repetitions. Usually we do not recommend this exercise in addition to bench press lying, because these exercises are very similar.

Their identity was confirmed by electromyography (EMG), which did not reveal any significant differences between them in relation to muscle activation.

3. Press the rod at an angle upwards

Reason for inclusion in the list

The main working muscles are the upper part of the chest.

Often the bench is placed at a very steep angle, thus making it possible to include mainly pectoral muscles rather than the front deltas. Therefore, if you want to emphasize the development of the upper chest and do not overload the delta, use a less steep bend of the bench. You can also easily do this with an adjustable bench in the Smith simulator.

The results of EMG showed that a narrow grip allows you to work out the upper pectoral muscles much better.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_3_1

Place in the training program

Often, workouts on the chest in the gym begin with a bench press, and later go to pressures in the slope, but it’s time to end this bad habit. From time to time, start practicing the bench press in an incline bench. The advantage will be that you can overpower the weight and, as a result, it is better to work the upper pectoral muscles.

4. Hammer on the chest

Reason for inclusion in the list

Some simulators (for example, firms “Hammer Strenght”) allow you to work with each hand separately independently of each other, which is a great advantage for training your breasts. In addition to the usual position, in such simulators you can sit sideways and perform a press with one hand across the body. This will give a completely different load than the one that will be in the standard position.

With such a transverse movement, a large pectoral muscle is activated. Remember the reduction of hands in the simulator “butterfly” or in a crossover to imagine the essence of the exercise. Sitting in this position, you load the pectoral muscles as much as possible, and therefore increase the effect of the exercise.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_4_1

Place in the training program

Perform chest exercises with free weight at the beginning of the workout, because they require additional efforts to balance and hold the correct path, rather than exercises in the simulators. Therefore, the cross-over bench in the simulator is suitable for the role of the last multi-joint exercise in your training program.

5. Chest from the simulator sitting

Reason for inclusion in the list

Pressing a free weight on a horizontal bench is a great exercise, but the bench press also has some useful features. For example, repetition can be slowed down, both in concentric and eccentric phases. Truck simulators are great for fast execution of drop-sets.

EMG analysis showed that the bench press in the simulator uses bunches (front, middle and back) of the deltoid muscles much less in comparison with exercises with free weights. This is due to the reduced need for stabilization of the shoulder joint and allows you to better work the pectoral muscles.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_5_1

Place in the training program

Let’s remind once again, do the exercises in the simulators at the end of the workout. For those who want to gain muscle mass, the simulators provide an excellent opportunity to pump up the muscles of the chest with minimal involvement in the work of the shoulders.

6. Press the dumbbells on an incline bench.

Reason for inclusion in the list

Dumbbell presses are indispensable exercises for the chest in your training scheme, but with an adjustable bench you can do a number of things that you would never be able to do on an uncontrolled bench. Here is our favorite tip: change the angle after each approach or after each workout. This will allow you to thoroughly work out muscle groups.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_6_1

Place in the training program

The dumbbell press on the incline bench is rarely performed at the beginning of the workout, but you can safely include it in the first three exercises. Remember, however, that the later you start to implement it, probably less weight can be raised.

To increase the effect of exercise on the muscles, slowly unfold the hands inwards in the concentric phase and dumbbells together at the top point. This slight change will cause the upper arm to rotate, thereby strengthening the large pectoral muscles.

7. Push-ups on the uneven bars

Reason for inclusion in the list

First of all, make sure that by doing push-up on the uneven bars you focus on the muscles of the chest. Bend your knees and take them back, lean forward as far as you can, and spread your elbows to the sides when you drop. Push-ups on the uneven bars – a great alternative to bench press on the inclined bench head down, besides this exercise does not require security.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_7_1

Place in the training program

If you are an experienced athlete and are confident in your abilities, this exercise will serve as a worthy completion of the training, if not, then it is better to perform it at the beginning. When the superset is performed at the end of the workout, push-ups on the uneven bars are very well combined with the usual push-ups.

8. Reducing hands on an incline bench in a crossover

Reason for inclusion in the list

There are not many single-joint exercises on our list, but this is one of our most beloved ones. This is an effective isolated exercise for pectoral muscles to perform better after the completion of multi-joint exercises. The cargo blocks of the simulator allow to keep the muscles in tension on the entire amplitude of movement.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_8_1

Place in the training program

Do this exercise with an increased number of repetitions (10-12 in the approach) at the end of the workout. If you train with a partner, make a few drop sets, while doing so at the maximum of their abilities, which will only positively affect the muscle growth.

9. Pullover with a dumbbell on an incline bench

Reason for inclusion in the list

Look for effective exercises for the muscles of the chest, then forget about the pullovers on the horizontal bench, because the slope allows you to keep the muscles in tension on the entire amplitude of the movement! Lie down with your back on the bench, pre-setting it at an angle of about 45º, and make sure there are no obstacles above your head. Be sure to properly perform this single-joint exercise – do not bend or unbend your arms at the elbows.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_9_1

 

Remember that you must understand the meaning of every movement that you perform. Pullovers stretch the muscles of the shoulders (when you lower your hands behind your head), which allows you to work well the muscles of the chest.

Place in the training program

Do pullovers at the very end of the workout. The approach should include 12 repetitions. In each approach, hold the peak muscle contraction of the last repetition for 5 seconds.

10. Reducing hands in the “butterfly” simulator

Reason for inclusion in the list

The reduction of hands in the simulator or with dumbbells is difficult to master because of the fact that the elbows should be slightly bent throughout the exercise. Fortunately, the “butterfly” simulator simplifies the task, since it allows you to keep the correct position in the entire amplitude. This simulator will be an excellent teacher for you, besides, he frees you from the need to balance weight.

EMG data show that the activation of large pectoral muscles and anterior deltas is analogous to bench presses and when working in a simulator to reduce sitting hands. This means that even if you perform each of these exercises with a different number of repetitions, you will certainly be pleased with the excellent results for developing the muscles of the breast with the help of the “butterfly” simulator.

 

top-10-exercises-on-pectoral-muscles-in-the-gym_10_1

Place in the training program

Do the exercise at the end of the workout. Each approach should include 10-12 reps. Perform drop-sets and partial repetitions, and also practice training until “failure.”

These are the best exercises for pectoral muscles in the gym, but if you have the appropriate equipment, you can pump your chest and at home.