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Building strength and definition in your chest is a great way to get fit, look better, and feel more confident. Whether you’re looking to build a bigger chest or just tone up what you have, there are a variety of exercises that can help you accomplish your goals. From bench presses to push-ups, chest workouts can be tailored to your individual needs. Read on for the best chest workouts for building strength and definition.
Shop The Collection: Weight PlatesThe barbell bench press is one of the most popular and effective exercises for building chest strength and definition. To do this exercise, lie flat on a weight bench with your feet firmly planted on the floor. Hold a barbell with an overhand grip at shoulder width apart. Lower the barbell to your chest and then press it up until your arms are straight. Repeat this motion 10-15 times and gradually increase the weight as you become stronger.
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The dumbbell chest press is similar to the barbell bench press, but it offers a few additional benefits. For one, it allows you to lift heavier weights than the barbell bench press. It also allows for a greater range of motion and helps to target different muscles in your chest. To do this exercise, lie flat on a weight bench with your feet firmly planted on the floor. Hold a pair of dumbbells with an overhand grip at shoulder width apart. Lower the dumbbells to your chest and then press them up until your arms are straight. Repeat this motion 10-15 times and gradually increase the weight as you become stronger.
Shop The Collection: BarbellsPush-ups are a great bodyweight exercise that can help you build chest strength and definition. While they may not allow you to lift as heavy of a weight as the barbell or dumbbell chest press, they are still a great exercise that requires minimal equipment. To do push-ups, start in a plank position with your hands slightly wider than shoulder width apart. Slowly lower your body toward the ground and then press back up until your arms are straight. Repeat this motion 10-15 times and gradually increase the difficulty by adding reps or decreasing your rest time between sets.
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Incline dumbbell flyes are another great exercise for targeting the upper portion of your chest. To do this exercise, set an incline bench to a 45-degree angle and lie back on it with a pair of dumbbells in your hands. Start with the dumbbells above your chest and then slowly lower them out to the side until your arms form a T-shape. Bring the dumbbells back to the starting position and repeat this motion 10-15 times. Increase the weight as you become stronger.
Decline push-ups are a variation of the traditional push-up that targets the lower portion of your chest. To do this exercise, set a decline bench to a 45-degree angle and place your hands slightly wider than shoulder width apart on the bench. Lower your body down and then press back up until your arms are straight. Repeat this motion 10-15 times and gradually increase the difficulty by adding reps or decreasing your rest time between sets.
Cable crossovers are a great exercise for targeting the inner portion of your chest. To do this exercise, stand in the middle of a cable machine with a handle in each hand. Start with your arms extended in front of you and then slowly bring them together as if you were giving someone a hug. Hold this position for a few seconds and then return to the starting position. Repeat this motion 10-15 times and gradually increase the weight as you become stronger.
No matter what your fitness goals are, there are a variety of exercises that can help you build strength and definition in your chest. From barbell bench presses to cable crossovers, these chest workouts can help you reach your goals and look great doing it. So grab some weights and get to work!
