Building a bigger chest requires a structured approach rooted in biomechanics and supported by scientific research. The pectoralis major and pectoralis minor are the primary muscles targeted, with assistance from the deltoids, triceps, and stabilizers. Hypertrophy is stimulated through mechanical tension, metabolic stress, and muscle damage, which can be maximized with proper exercise selection, load management, and progressive overload.
This article presents the 10 best exercises for a bigger chest, backed by scientific evidence. Each exercise is described in detail, with rationale on its effectiveness, proper execution, and supporting studies.
Understanding Chest Anatomy
The pectoralis major has two main regions: the clavicular head (upper chest) and the sternocostal head (mid and lower chest). Both regions contribute to horizontal adduction, internal rotation, and flexion of the humerus. The pectoralis minor, located beneath the major, stabilizes the scapula.
Research shows that angles of press and fly movements can preferentially recruit different parts of the chest (Trebs et al., 2010). Therefore, a combination of exercises is needed for balanced chest development.
The 10 Best Exercises for a Bigger Chest
1. 10 Best Exercises for a Bigger Chest – Barbell Bench Press
The barbell bench press remains the gold standard for chest strength and size. EMG studies consistently demonstrate high activation of the pectoralis major during flat bench pressing (Barnett, Kippers & Turner, 1995). It allows heavy loading and progressive overload, essential for hypertrophy.
Execution: Lie flat, grip the bar slightly wider than shoulder-width, lower to mid-chest, and press upward without bouncing.
Why it works: High mechanical tension and recruitment of both clavicular and sternocostal fibers.
[wpcode id=”229888″]2. 10 Best Exercises for a Bigger Chest – Incline Barbell Bench Press
The incline variation emphasizes the clavicular head of the pectoralis major. Trebs et al. (2010) found that bench angles of 30–45 degrees increase upper chest activation without excessive deltoid dominance.
Execution: Use an incline bench at ~30 degrees, grip just outside shoulders, lower to upper chest, and press up.
Why it works: Targeted recruitment of the upper chest, which is often underdeveloped.
3. 10 Best Exercises for a Bigger Chest – Dumbbell Bench Press
Dumbbells allow greater range of motion and independent arm movement, reducing imbalances. Saeterbakken et al. (2017) found higher stabilizer activation with dumbbells compared to barbells.
Execution: Perform on a flat bench with dumbbells, lowering elbows wide and pressing together at the top.
Why it works: Enhanced stretch and contraction range, improving hypertrophy stimulus.
4. 10 Best Exercises for a Bigger Chest – Incline Dumbbell Press
Similar to the barbell incline, but with dumbbells for a deeper stretch and natural wrist rotation. This reduces stress on the shoulders while maximizing clavicular head activation.
Execution: Use 30–45 degree incline, dumbbells in neutral or pronated grip, pressing with control.
Why it works: Combines upper chest focus with joint-friendly mechanics.
5. 10 Best Exercises for a Bigger Chest – Weighted Dips
When performed leaning forward, dips significantly recruit the lower pectoral fibers (Ebben et al., 2010). Adding weight enhances overload capacity.
Execution: On dip bars, lean forward, elbows flared slightly, descend until shoulders below elbows, and press upward.
Why it works: Strong emphasis on lower chest with significant mechanical loading.
6. Push-Ups (Weighted or Advanced Variations)
Push-ups are versatile and effective, especially when loaded with weight vests or bands. Calatayud et al. (2015) showed that push-ups with external load elicit similar pectoral activation as bench press.
Execution: Maintain rigid plank, lower chest to ground, and press back up. Add load for hypertrophy.
Why it works: Scalable and functional with proven activation levels comparable to free-weight pressing.
7. 10 Best Exercises for a Bigger Chest – Chest Fly (Dumbbell or Cable)
Fly movements emphasize stretch and contraction of the chest fibers through horizontal adduction. Research highlights the importance of loaded stretching for hypertrophy (Schoenfeld, 2010).
Execution: With dumbbells on a flat bench or using cables, perform wide arc motion, bringing hands together at chest level.
Why it works: Maximizes pec stretch and peak contraction without triceps dominance.
8. Incline Cable Fly
Cable flies on an incline bench uniquely target the clavicular head with continuous tension. Unlike dumbbells, cables maintain load throughout the range of motion.
Execution: Set pulleys low, bench at 30 degrees, bring handles together above chest.
Why it works: Constant tension ensures hypertrophy stimulus across full range.
9. 10 Best Exercises for a Bigger Chest – Machine Chest Press
Machines allow isolation and safety at high intensities. Schick et al. (2010) showed similar pectoralis activation between machine and free-weight presses.
Execution: Adjust seat height so handles align with mid-chest, press forward in controlled motion.
Why it works: Allows training close to failure safely, especially useful for hypertrophy phases.
10. Landmine Press (Slight Incline Arc)
The landmine press is an excellent accessory for chest growth, particularly for individuals with shoulder issues. Its arched pressing path reduces stress while recruiting clavicular fibers.
Execution: Anchor barbell in landmine, press upward and forward in arc motion from chest level.
Why it works: Shoulder-friendly angle while stimulating upper chest development.
Training Principles for Chest Hypertrophy
Load and Reps
Research indicates that hypertrophy can be achieved across 6–20 rep ranges, provided sets are taken close to failure (Schoenfeld et al., 2017). A mix of heavy compound presses and moderate-rep isolation work is optimal.
Frequency
Training chest 2–3 times per week maximizes hypertrophy by increasing weekly volume while allowing recovery (Schoenfeld, Ogborn & Krieger, 2016).
Volume
Meta-analyses suggest 10+ weekly sets per muscle group yields superior hypertrophy compared to lower volumes (Schoenfeld et al., 2017). Adjust based on recovery and experience.
Progressive Overload
Continual strength progression or incremental volume increases are essential for long-term growth. This can be achieved by adding load, reps, or sets.
Common Mistakes to Avoid
- Using excessive load with poor form, which reduces pec activation and increases injury risk.
- Neglecting incline variations, leading to imbalanced development.
- Overemphasizing machines and neglecting free weights, which can limit stabilizer strength.
- Training only once per week, which may limit hypertrophy stimulus.
Conclusion
The chest is a large, multi-regional muscle that requires varied angles and resistance modalities to maximize hypertrophy. The 10 exercises outlined—bench presses, dumbbell presses, dips, push-ups, flies, and machine variations—are all proven by science to effectively stimulate chest growth. Combined with progressive overload, proper volume, and consistent programming, these exercises provide the foundation for building a bigger chest.
Key Takeaways
| Exercise | Primary Focus | Scientific Rationale |
|---|---|---|
| Barbell Bench Press | Overall chest | High EMG activation of pectoralis major |
| Incline Barbell Press | Upper chest | Clavicular head recruitment at 30–45° |
| Dumbbell Bench Press | Overall chest, stabilizers | Greater ROM and stabilizer activation |
| Incline Dumbbell Press | Upper chest | Stretch and contraction with joint-friendly motion |
| Weighted Dips | Lower chest | Forward lean targets sternocostal fibers |
| Push-Ups | Functional, scalable | Loaded push-ups match bench press activation |
| Chest Fly | Full chest stretch | Emphasizes horizontal adduction |
| Incline Cable Fly | Upper chest, constant tension | Maintains load throughout ROM |
| Machine Press | Safe overload | Similar activation to free weights |
| Landmine Press | Upper chest, shoulder-friendly | Arc pressing recruits clavicular fibers |
Bibliography
- Barnett, C., Kippers, V. & Turner, P. (1995) Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp. 222–227.
- Calatayud, J., Borreani, S., Colado, J.C., Martin, F., Rogers, M.E. & Behm, D.G. (2015) Muscle activation during push-ups with different suspension training systems. Journal of Sports Science & Medicine, 14(3), pp. 502–510.
- Ebben, W.P., Feldmann, C.R., Dayne, A.M., Mitsche, D., Alexander, P. & Knetzger, K.J. (2010) Muscle activation during lower body resistance training. International Journal of Sports Medicine, 31(9), pp. 626–632.
- Saeterbakken, A.H., Mo, D.A., Scott, S. & Andersen, V. (2017) The effects of bench press variations in competitive athletes on muscle activity and strength. European Journal of Applied Physiology, 117(9), pp. 1799–1810.
- Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Tran, T.T., Uribe, B.P., Uribe, J.M., & Czerwinski, S.M. (2010) A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), pp. 779–784.
- Schoenfeld, B.J. (2010) The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.
- Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. (2016) Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), pp. 1689–1697.
- Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. (2017) Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp. 1073–1082.
- Trebs, A.A., Brandenburg, J.P. & Pitney, W.A. (2010) An electromyography analysis of 3 muscles surrounding the shoulder joint during a standard and incline bench press. Journal of Strength and Conditioning Research, 24(2), pp. 571–577.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
