Chest Exercises Bodybuilding: Best Workouts to Build Mass

Building a bigger chest is one of the top goals in bodybuilding.

But with so many chest exercises out there, it’s easy to waste time on movements that don’t deliver real gains. If you’re frustrated by a flat chest, slow progress, or workouts that leave your pecs feeling “meh” instead of pumped, you’re not alone. That’s exactly why this chest exercises bodybuilding edition was made: to cut through the noise and help you build muscle where it counts. 

But it’s not just about the exercises. There’s also a lot to say about the technique, body position, and the most important for hypertrophy, which is mechanical tension.

In this article, you will learn:

• The 10 best chest exercises for muscle growth
• How to build a weekly chest day strategy for mass
• Pro tips from bodybuilding legends to break plateaus

Let’s dive into the foundational principles of chest training.

Understanding Chest Anatomy for Bodybuilding

Before you crush your next chest day, it helps to know what you’re actually training.

Your chest is made up of two key muscles: the pectoralis major and the pectoralis minor. The pec major is the big, fan-shaped muscle that covers most of your upper torso, and it’s the one you see in the mirror. The pectoralis minor sits underneath it and plays a supporting role, which helps stabilize your shoulder and move your scapula.

But here’s the thing. 

The pec major isn’t just one uniform slab of muscle. It has different regions: upper, middle, and lower. And each of those responds better to different angles of movement. That’s why incline presses hit the upper chest, flat bench targets the middle, and decline presses or dips fire up the lower part. If you want full, rounded pecs, not just a thick middle, you need to train from all angles.

However, there needs to be said about the angles. You get the biggest bang for your buck when you train in the flat position. This is simply because all three regions are activated almost equally, which is never the case with the incline or decline.

For more variety and enhanced hypertrophy, consider trying alternative chest exercises for better muscle growth. These movements often incorporate unique angles or resistance methods that stimulate the chest in new and effective ways.

Now let’s talk about where people go wrong.

One common mistake is doing all three angles for the bench press but not doing it quite enough. The biggest predictor of muscle hypertrophy is mechanical tension, which means your weekly volume (sets per muscle group per week) should increase if you want to see some progress. (1)

Another problem? Rushing reps or going too heavy with sloppy form. 

That usually shifts the work to your shoulders and triceps, robbing your chest of the growth it should be getting. It’s also easy to ignore the importance of range of motion, half reps don’t build muscle as much as the full ROM does.

This ties nicely with the mechanical tension theory because the bottom range of motion ALWAYS produces the most mechanical tension (basics of biomechanics).

Top 10 Chest Exercises for Maximum Hypertrophy

While there aren’t exactly exercises that are specifically there for “chest muscle hypertrophy”, you can still pick some variations that allow a deeper range of motion, which equals more mechanical tension (more muscle growth).

1 – Barbell Bench Press

The classic lift for building raw size and pressing strength. It’s a compound movement that lets you move the most weight (actually the most athletic one, you can still lift more with the machine variation since your stabilizers won’t need to work as much).

Primary muscles worked: Pectoralis major (middle), triceps, anterior deltoids

How to perform:

1. Lie flat on a bench with feet planted on the ground
2. Grip the bar slightly wider than shoulder-width
3. Lower the bar slowly to mid-chest
4. Press up explosively without locking your elbows
5. Keep your shoulder blades retracted throughout

Pro tip: Shoulder-width bench press activates muscle fibers the most since it allows the pec muscle to go through the full range of motion, meaning muscle activity is at its highest.

2 – Dumbbell Bench Press

This move increases the range of motion and activates stabilizers more than a barbell press.

Primary muscles worked: Pectoralis major (middle), stabilizers, anterior delts

How to perform:

1. Lie flat on a bench with a dumbbell in each hand
2. Start with arms extended, palms facing forward
3. Lower the dumbbells slowly to the sides of your chest
4. Press back up, squeezing your chest at the top
5. Keep elbows at about a 45° angle

Pro Tip: For maximal chest growth, bring both dumbbells directly to your medial deltoid. This will increase the range of motion, therefore increasing the mechanical tension.

3 – Incline Bench Press

Targets the upper chest for that shelf-like shape. Great for lifters with shoulder issues on a flat bench.

Primary muscles worked: Upper pectoralis major, anterior delts, triceps

How to perform:

1. Set bench at a 30-45° incline
2. Grip bar just outside shoulder width
3. Lower bar to upper chest (not neck!)
4. Drive up with elbows at 45° to the body
5. Keep your back lightly arched, not overextended

Pro Tip: Actually, you can bring the bar to your neck if you feel your chest more. But the general cue is to bring it to the upper chest, even though a few of us (me, for example) have slightly different bone dimensions so we can benefit from moving the bar closer to our neck.

4 – Decline Bench Press

This move hits the often-neglected lower chest. Bonus: it takes pressure off the shoulders.

Primary muscles worked: Lower pectoralis major, triceps

How to perform:

• Set the bench at a 15-30° decline
• Secure feet under rollers
• Grip bar slightly wider than shoulder-width
• Lower to the lower chest and press up smoothly
• Avoid bouncing at the bottom

Pro Tip: Use later in your workout if you’re fatigued

5 – Machine Chest Press

Great for isolating the chest when you’re tired or want constant tension without stabilizing.

Primary muscles worked: Entire chest, triceps, front delts

How to perform:

1. Adjust the seat so handles are at chest level
2. Sit back, brace core, and press forward
3. Avoid locking elbows at the top
4. Return with control and make sure to feel the stretch
5. Keep your back against the pad

Pro Tip: Adjust grip (neutral vs pronated) to change the emphasis

6 – Push-Ups (and Weighted Variations)

The ultimate bodyweight chest builder. Great for finishers or full workouts at home.

Primary muscles worked: Pectorals, triceps, core

How to perform:

1. Start in a plank with hands slightly wider than shoulders
2. Lower your body until your chest almost hits the ground
3. Push back up and keep your body in a straight line
4. Squeeze your chest at the top
5. Add weight with a plate or resistance band for more challenge

Pro Tip: Do to failure at the end of a workout

7 – Chest Dips

Dips perhaps aren’t the best muscle builder in terms of chest muscle activity, but they are a badass move (anyone here to disagree?).

Primary muscles worked: Lower chest, triceps, shoulders

How to perform:

1. Grab parallel bars with a neutral grip
2. Lean forward to emphasize the chest over the triceps
3. Lower slowly until elbows hit 90°
4. Drive up, keeping elbows slightly flared
5. Avoid locking out completely

Pro Tip: Use early in the workout for strength or late as a finisher

8 – Chest Fly (Dumbbell and Cable)

Perfect for isolating the chest after heavy presses. The focus is on stretch and squeeze.

Primary muscles worked: Pectoralis major (all fibers)

How to perform:

1. On a bench (flat or incline), hold dumbbells above the chest
2. Keep a slight bend in the elbows
3. Lower arms out wide like a hug
4. Stretch, then bring the dumbbells back together
5. Don’t let them touch at the top since you will lose tension in your muscles

Pro Tip: Use cables for constant tension

9 – Dumbbell Pull-Over

A unique old-school move that stretches the chest and hits supporting muscles.

Primary muscles worked: Upper chest, serratus, lats

How to perform:

1. Lie on a flat or incline bench
2. Hold one dumbbell with both hands over your chest
3. Lower it behind your head in an arc
4. Keep arms slightly bent
5. Pull back to the top, which ensures your chest is engaged

Pro Tip: 10-12 reps with slow tempo

10 – Machine Fly (Pec Deck)

Beginner-friendly and safe, this machine is perfect for chasing the pump without worrying about balance.

Primary muscles worked: Pectoralis major 

How to perform:

1. Sit with back flat and arms on pads
2. Bring handles together in front of you
3. Squeeze your chest hard at the peak
4. Slowly return to start with control
5. Don’t bounce or let weights slam

Pro Tip: Add partial reps at the end for burn and higher mechanical tension

Best Chest Workouts for Every Goal

Below are four chest workouts designed for different goals, using the best exercises you just learned.

Heavy Mass Builder Workout

This workout is built around big compound lifts to move serious weight and pack on size. Use longer rest between sets and push progressive overload week to week.

Workout structure:

• Barbell bench press – 4 sets x 6–8 reps, 65%-87% of your 1RM (1 repetition maximum)
• Incline dumbbell press – 3 sets x 8–10 reps, 65%-87% of your 1RM
• Weighted chest dip – 3 sets x 8–12 reps, 65%-87% of your 1RM
• Cable crossover or machine fly – 3 sets x 12–15 reps, 65%-87% of your 1RM

Tips:

• Rest 90–120 seconds between sets
• Add a small amount of weight weekly to progress
• End with a light burnout superset if you have energy left

Upper Chest Focus Day

This session is all about building that upper shelf, which brings more fullness to the clavicle line, and fixing flat top pecs.

Workout structure:

• Incline barbell press (30°) – 4 sets x 6–8 reps, 70%-85% of your 1RM
• Incline dumbbell fly – 3 sets x 10–12 reps, 70%-85% of your 1RM
• Low-to-high cable crossover – 3 sets x 12–15 reps, 70%-85% of your 1RM
• Incline dumbbell pull-over – 3 sets x 10–12 reps, 70%-85% of your 1RM

Tips:

• Keep incline between 30-45° to avoid front delt takeover
• Focus on squeezing the upper chest on every rep
• Stop for a split second at the bottom for a better stretch
• Can be used as a second chest day each week

Machine-Only Chest Day

Perfect for beginners, high-volume hypertrophy blocks, or recovery phases. Less stabilizer strain, more chest isolation, and muscle control.

Workout structure:

• Smith machine incline press – 3 sets x 10–12 reps, 75%-87% of your 1RM
• Plate-loaded chest press – 3 sets x 10–12 reps (last set dropset), 75%-87% of your 1RM
• Pec deck or machine fly – 3 sets x 12–15 reps (add partial reps), 75%-87% of your 1RM
• Dip machine – 3 sets x 10–12 reps (last set rest-pause), bodyweight

Tips:

• Keep rest short (60–90 sec) to maximize pump
• Use tempo control: 2–3 sec down, explosive up
• Push to near failure by the last few reps

20-Week Progressive Chest Plan

This is a smart, long-term approach for consistent gains. Every 4 weeks, the focus shifts to target a different area or training goal.

Tips:

• Progressively increase weight or reps each week
• Swap in cables/machines for joints when recovery is lagging
• Always track your lifts, especially during Weeks 13–16

Pro Tips from Bodybuilding Icons

Sometimes the fastest way to grow is to steal from the best. These chest-building insights from top bodybuilding legends can level up your training, no matter where you’re starting.

Also, check out these jaw dropping training hacks from 3 bodybuilding legends. These tips go beyond sets and reps to focus on what really triggers muscle growth, including intensity, control, and strategy.

Jay Cutler’s Approach to Chest Hypertrophy

Four-time Mr. Olympia Jay Cutler is known for his thick, balanced chest, and he credits a few key training principles for that.

• Focus on feel, not ego. Jay isn’t chasing personal bests on the bench. He avoids locking out to keep tension on the pecs and keeps reps smooth and controlled.
• Pressing range matters. He rarely lets the bar hit his chest, stopping just short to avoid shoulder strain and maximize tension on the midrange of the lift.
• Free weights over machines. Jay prioritizes dumbbells and barbells for their muscle-building impact, especially in the early sets.

Why Dorian Yates Swears by Decline Pressing

Six-time Mr. Olympia Dorian Yates took a different path, one that included the often-overlooked decline press as a cornerstone of his chest workouts.

• Decline angles reduce shoulder stress and allow for heavier loads
• They emphasize the lower and middle chest, which creates depth and thickness
• Yates paired decline pressing with dips to finish off the lower pecs

This was part of his legendary “Blood and Guts” high-intensity approach (fewer sets, max intensity, full contraction).

Tempo, Mind-Muscle Connection & Training to Failure

If there’s one thing pros agree on, it’s that how you lift matters more than how much you lift.

• Tempo: Slowing the eccentric (lowering phase) increases time under tension. Try 2–3 seconds down, 1 second up.
• Mind-muscle connection: Focus on squeezing the pecs throughout the rep. Don’t just push—contract.
• Failure Training: Don’t shy away from the burn. Finishing sets to failure (especially in higher rep ranges) is what often separates plateaus from progress.

Apply these principles consistently, and you’ll start training your chest like the pros do.

Conclusion

Building a muscular chest takes more than random sets of bench presses. In this guide, you learned the most effective chest exercises for bodybuilding, how to structure goal-driven workouts, and how pros like Jay Cutler and Dorian Yates train smarter for serious gains.

If you’re serious about your gains and want a complete strategy, don’t miss the ultimate guide to build a strong chest. It expands on these principles with even more in-depth advice, perfect for beginners and advanced lifters alike.

Here’s one last tip: don’t just lift.

Learn constantly. 

Focus on form, tempo, and targeting the chest with intent. Tracking your reps and using variations to challenge different angles will separate you from the average gym-goer.

Looking to take your upper body even further? 

Check out our guide to rear and side delts hypertrophy next. It’s the perfect follow-up for a fuller upper-body development.

References:

1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019;16(24):4897. Published 2019 Dec 4. doi:10.3390/ijerph16244897