{"id":53382,"date":"2023-07-18T19:58:30","date_gmt":"2023-07-18T19:58:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53382"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercises-to-build-chest","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/","title":{"rendered":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#What_Exercise_Is_Best_For_Chest_Size\" >What Exercise Is Best For Chest Size?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#How_Can_I_Build_My_Chest_Fast\" >How Can I Build My Chest Fast?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Hypertrophy\" >Hypertrophy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dietary_Changes\" >Dietary Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Speed_And_Control\" >Speed And Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dynamic_Warm-Ups\" >Dynamic Warm-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Chest_Muscles_And_Functions\" >Chest Muscles And Functions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#10_Chest_Exercises_To_Build_Muscle_In_3_Sections\" >10 Chest Exercises To Build Muscle In 3 Sections<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Chest_Warm-Up_Exercises\" >Chest Warm-Up Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Bench_Lat_Stretch\" >Bench Lat Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dynamic_Arm_Swings\" >Dynamic Arm Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dynamic_Push-Ups\" >Dynamic Push-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Exercises_To_Build_Upper_Chest_Muscle\" >Exercises To Build Upper Chest Muscle<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Cable_Chest_Flies\" >Cable Chest Flies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Incline_Bench_Press\" >Incline Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Machine_Flyes\" >Machine Flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Workouts_To_Build_Upper_Chest_Muscle\" >Workouts To Build Upper Chest Muscle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Exercises_To_Build_Lower_Chest_Muscle\" >Exercises To Build Lower Chest Muscle<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Cable_Iron_Cross\" >Cable Iron Cross<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Narrow-Grip_Chest_Press\" >Narrow-Grip Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Workouts_To_Build_Lower_Chest_Muscle\" >Workouts To Build Lower Chest Muscle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Inner_Chest_Exercises\" >Inner Chest Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Svend_Press\" >Svend Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Incline_Dumbbell_Straight-Arm_Pullover\" >Incline Dumbbell Straight-Arm Pullover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Inner_Chest_Workout\" >Inner Chest Workout<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#How_Can_I_Build_A_Big_Chest_At_Home\" >How Can I Build A Big Chest At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#3_Chest_Exercises_With_Dumbbells_At_Home\" >3 Chest Exercises With Dumbbells At Home<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Flat_Dumbbell_Press\" >Flat Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dumbbell_Press_To_Flye\" >Dumbbell Press To Flye<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Dumbbell_Flex_Press\" >Dumbbell Flex Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#4_Exercises_To_Build_Chest_Muscles_Without_Weights\" >4 Exercises To Build Chest Muscles Without Weights<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Banded_Push-Ups\" >Banded Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Chest_Dips\" >Chest Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Scapular_Push-Ups\" >Scapular Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Suspended_Press-Ups\" >Suspended Press-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#Is_7_Chest_Exercises_Enough_To_Build_Muscle_At_Home\" >Is 7 Chest Exercises Enough To Build Muscle At Home?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#How_Do_I_Get_A_Bigger_Chest\" >How Do I Get A Bigger Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#How_To_Build_Upper_Chest_Exercises\" >How To Build Upper Chest Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#What_Are_Some_Good_Exercises_To_Build_Up_Your_Chest\" >What Are Some Good Exercises To Build Up Your Chest?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercises to build chest muscles are beyond popular, and who can blame men for trying? Dancing pecs and glistening sweat beads across a perfectly-defined chest are tempting goals you seek. It could be because you want the attention or simply want to look like you have a million-dollar-worth body. <\/span><span style=\"font-weight: 400;\">Did you know Australian researchers confirmed how a narrower waist and broader chest are the most attractive qualities for men (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4892674\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)? It\u2019s no surprise why you want a fabulously muscular and well-defined chest. So, let\u2019s get you to that goal in a gym or at home.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Is_Best_For_Chest_Size\"><\/span><b>What Exercise Is Best For Chest Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises to build chest muscles include warm-ups, gym workouts, and at-home exercises, such as the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench lat stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic arm swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable chest flies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine flyes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable iron cross<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow-grip chest press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Svend press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inclined dumbbell straight-arm pullover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flat dumbbell press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell press to flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell flex press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scapular push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suspended press-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it\u2019s more complicated than bulking those pecs with relentless workouts. Let\u2019s first see what else you must do to build chest muscles while exercising those pecs.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\"><i>Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Build_My_Chest_Fast\"><\/span><strong>How Can I Build My Chest Fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises to build chest muscles are the primary focus for many. However, there are other aspects you must focus on more than working those pecs. You need four more secrets to build chest muscle fast.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hypertrophy\"><\/span><strong>Hypertrophy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Hypertrophy is when your <a href=\"https:\/\/betterme.world\/articles\/best-foods-to-gain-muscle\/\">muscles gain<\/a> mass, and the muscle protein synthesis beats the breakdown. Polish researchers reviewed the intensity of hypertrophy in resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). They noted that serious trainers must keep exhausting muscles with higher overloads to sustain hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressive overload leads to hypertrophy, especially once you reach a plateau. So in order to sustain hypertrophy, you need to progressively build your workouts, make them more challenging, control your muscles better, and do additional reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"exercises to build chest\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dietary_Changes\"><\/span><strong>Dietary Changes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Canadian researchers found that a protein-rich diet promotes hypertrophy with resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Protein intake is directly associated with improved hypertrophy. Use resistance training while eating 1.6-2.2 protein grams per kilogram of body weight daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Canadians also recommend:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating protein-rich meals 3-5 hours apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming high-quality protein like casein and whey<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The University of Minnesota suggests adding 5-6 grams of complex carbs daily per kilogram of body weight (<\/span><a href=\"https:\/\/cehsp.d.umn.edu\/sites\/cehsp.d.umn.edu\/files\/2the_role_of_protein_and_carbohydrate_in_gaining_body_mass.pdf\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Otherwise, your muscle glycogen used for fuel falls too low, resulting in your muscles not handling the intense workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some muscle-growing carbs include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You must eat to gain muscle mass\u2013 but two more secrets unlock success!\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Speed_And_Control\"><\/span><strong>Speed And Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Canadian researchers examined how technique and speed affect muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3285070\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Slower, well-controlled reps cause more muscle protein synthesis and hypertrophy than faster reps with poorer techniques. So remember to control your speed and use proper techniques.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dynamic_Warm-Ups\"><\/span><strong>Dynamic Warm-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Australian researchers reviewed the effects of upper body warm-ups before exercise (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/14\/935\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Warm-ups promoted explosive power and flexibility. Never skip them if you intend to bulk your pecs. You need all four secrets with training to bulk chest muscles.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Muscles_And_Functions\"><\/span><strong>Chest Muscles And Functions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises to build chest muscles are worthwhile if you know what to target. Discover the anatomy to target all three sections.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Library of Medicine explains the five main chest muscle types and their functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Major: The major upper muscle has a clavicular head that extends your arm outward. It also has a sternocostal head that controls rotations, adduction, and extension to return the arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Minor: The minor pecs lie lower than the major pecs. It stabilizes the bone that connects the humerus and clavicle and keeps the shoulder blades intact.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serratus Anterior: This muscle starts in the anterior and extends into the ribs. It\u2019s responsible for upper body anteversion or the pulling forward of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subclavius: This lesser-known part is the innermost muscle that depresses the shoulders and elevates the ribs. It also controls your breathing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deltoids: These muscle fibers form part of the inner chest and are responsible for various functions that support arm movements and grip (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21875-deltoid-muscles\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The American Sports and Fitness Association says that better chest muscles improve posture, metabolism, and upper body strength (<\/span><a href=\"https:\/\/www.americansportandfitness.com\/blogs\/fitness-blog\/carve-your-abs-and-chest-the-top-10-benefits-of-chest-presses\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Also, it may improve performance and bone health while reducing injury risks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Chest_Exercises_To_Build_Muscle_In_3_Sections\"><\/span><b>10 Chest Exercises To Build Muscle In 3 Sections<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First, let\u2019s focus on gym <a href=\"https:\/\/betterme.world\/articles\/exercises-to-do-in-bed\/\">exercises<\/a>. You\u2019ll break your chest into three parts to ensure you bulk the major sections of your upper body. After the 3-exercise warm-up, you\u2019ll work through three upper, two lower, and two inner chest exercises for a complete chest workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Warm-Up_Exercises\"><\/span><strong>Chest Warm-Up Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do the warm-ups to ensure you\u2019re enjoying explosive power. The American Sports and Fitness Association recommends 5-10 minutes of warm-up exercises (<\/span><a href=\"https:\/\/www.americansportandfitness.com\/blogs\/fitness-blog\/carve-your-abs-and-chest-the-top-10-benefits-of-chest-presses\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Please use the warm-ups before home workouts, too.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Bench_Lat_Stretch\"><\/span><strong>Bench Lat Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your hands and knees in front of a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your elbows against the bench and hold your hands over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your head align with the bench between your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your body out by moving your hips back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for two minutes.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dynamic_Arm_Swings\"><\/span><strong>Dynamic Arm Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight back and tight core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to their fullest range to your sides and return them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the stretch for a minute before reversing the movement for another minute.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dynamic_Push-Ups\"><\/span><strong>Dynamic Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows slightly and spread your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine straight as you control your lowering body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise yourself before touching the ground and repeat for two minutes.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chest-superset-workout\/\"><i>Chest Superset Workout That Will Pump Up Your Pecs<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-32555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1024x576.jpg\" alt=\"exercises to build chest\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_To_Build_Upper_Chest_Muscle\"><\/span><strong>Exercises To Build Upper Chest Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best exercises to build chest muscle in the upper body means that you must target the major pecs. The upper body exercises build muscle by doing just that (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Many exercises target multiple upper body muscles but start with the major pecs.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cable_Chest_Flies\"><\/span><strong>Cable Chest Flies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Forbes recommends cable chest flies to target the lower and upper pecs (<\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-chest-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s an upper and lower chest workout to strengthen the muscles.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the cable handles while standing with your back to the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly lean forward while placing one foot in front of the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and pull the handles toward each other in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your hands meet before releasing slowly to control the end position of both arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core throughout the flies, and change your feet to complete a set.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Incline_Bench_Press\"><\/span><strong>Incline Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Forbes experts confirm the incline bench press works the upper chest or major pecs (<\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-chest-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A 30\u00b0 incline creates the perfect form for this exercise.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a weighted bench at the perfect angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands, palms up, on the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly control the lift to get the bar over your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the bar back at a steady pace.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Machine_Flyes\"><\/span><strong>Machine Flyes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Livestrong recommends the machine flyes exercise to work the pectoralis major and minor and serratus anterior muscles (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/361288-what-muscles-does-the-pec-fly-machine-work\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). So, it works all three parts of your chest to end the upper workouts and move into the lower and inner <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">chest<\/a> exercises.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall and relax your neck and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handles with your palms facing outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe as you control the slow pull to bring the handles in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your wrists relaxed with a soft bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out as you slowly return your arms to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Workouts_To_Build_Upper_Chest_Muscle\"><\/span><strong>Workouts To Build Upper Chest Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Use ten-second rests between sets for this workout:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press: 3 sets and 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable chest flies: 2 sets and 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine flyes: 2 sets and 7-10 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-29334 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1024x576.png\" alt=\"exercises to build chest\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_To_Build_Lower_Chest_Muscle\"><\/span><strong>Exercises To Build Lower Chest Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Workouts to build lower chest muscle target different muscles in your chest. Lower chest exercises target the minor pecs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Many workouts target multiple muscles, but this focus on minor pecs.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cable_Iron_Cross\"><\/span><strong>Cable Iron Cross<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The cable iron cross bulks the pectoralis minor muscles to enhance abductor movements or push strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It offers a more extensive range of motion than the dumbbell version.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the cable machine\u2019s handles at the highest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a staggered stance in the center and grab both handles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine neutral as you lean your torso forward, slightly bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core as you pull the handles down and across your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your pecs and jam your upper arms toward your torso to end the movement.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Narrow-Grip_Chest_Press\"><\/span><strong>Narrow-Grip Chest Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Forbes recommends a narrow-grip chest press to target the lower pecs (<\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-chest-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You must keep your hands shoulder-width apart to avoid doing the wide-grip version.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a weighted bench with your feet flat and knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in each hand and keep them shoulder-width apart over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you push the dumbbells up over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you bring them down in a controlled manner.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Workouts_To_Build_Lower_Chest_Muscle\"><\/span><strong>Workouts To Build Lower Chest Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Use ten-second rests between sets for this workout:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable iron cross: 3 sets and 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow-grip chest press: 3 sets of 10 reps<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"exercises to build chest\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Inner_Chest_Exercises\"><\/span><strong>Inner Chest Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inner chest exercises focus on workouts that target the serratus anterior, subclavius, or deltoid muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Indeed, exercises may target more muscles but keep in mind that they must include inner work.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Svend_Press\"><\/span><strong>Svend Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The Svend press works the deltoids in your chest. The Cleveland Clinic suggests that deltoids connect to the clavicle (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21875-deltoid-muscles\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Thus, deltoids are deep inside the chest and require exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use two five or ten-pound weighted plates to press together between your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms outward in front of you as you stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constantly pinch them together and avoid letting them slip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest and shoulders up as you bring them toward your sternum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your pecs as you push them outward again.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Straight-Arm_Pullover\"><\/span><strong>Incline Dumbbell Straight-Arm Pullover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Healthline suggests that dumbbell pullovers work those deltoids in your inner chest while targeting the lats and triceps (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/dumbbell-pullover#muscles-worked\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Let\u2019s customize it slightly to make them work harder.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on an incline bench with your hands around one dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight up to hover over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your pelvis and lower back neutral while reaching overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply before lowering your arms overhead as far as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out as you bring the arms back to hover over your chest.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Inner_Chest_Workout\"><\/span><strong>Inner Chest Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Use ten-second rests between sets for this workout:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Svend press: 3 sets and 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Straight-Arm Pullover: 2 sets and 8 reps<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Build_A_Big_Chest_At_Home\"><\/span><b>How Can I Build A Big Chest At Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises to build chest muscles at home differ. Let\u2019s see how to use simple equipment or do resistance training without weights at home.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Chest_Exercises_With_Dumbbells_At_Home\"><\/span><strong>3 Chest Exercises With Dumbbells At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbells are excellent for home <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-workouts\/\">workouts<\/a>. Progressive and gradually more difficult resistance movements continue building mass. Harvard suggests adding weights to increase resistance (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/7-tips-for-a-safe-and-successful-strength-training-program\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). You can use weights to tire your chest muscles in two sets before increasing them.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Flat_Dumbbell_Press\"><\/span><strong>Flat Dumbbell Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">According to Live Science, the traditional bench press works the upper and lower pecs and deltoids for an all-around workout (<\/span><a href=\"https:\/\/www.livescience.com\/bench-press-muscles-worked\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Use dumbbells and start with two sets and 12 reps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the floor or a bench-like surface with your feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in both hands with your palms facing upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbows are pointing outward as you hold them over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, as you push the dumbbells until your arms straighten.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bring them back.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Press_To_Flye\"><\/span><strong>Dumbbell Press To Flye<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Dumbell presses are excellent but add the flye benefits. Livestrong states that machine flyers work the entire chest (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/361288-what-muscles-does-the-pec-fly-machine-work\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). So, add the flye movement with two sets and 10-15 reps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees as you lay on a flat surface with your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lock your elbows out while pushing the dumbbells forward over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your dumbbells outward while keeping your elbows locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when you feel a stretch and bring them back explosively.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Flex_Press\"><\/span><strong>Dumbbell Flex Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">WebMD recommends flexing your pecs to improve blood circulation (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-flexing-muscles\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Flex those muscles while you complete two sets and 10-12 reps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one dumbbell between both hands while lying on a flat surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move the dumbbell over your chest to complete the lockout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the dumbbell harder as it rises and lowers while flexing your pecs.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-29333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Exercises_To_Build_Chest_Muscles_Without_Weights\"><\/span><strong>4 Exercises To Build Chest Muscles Without Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use Harvard\u2019s suggestion to increase resistance by progressively challenging yourself with more reps and sets (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/7-tips-for-a-safe-and-successful-strength-training-program\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Start with two sets until your muscles stop tiring before adding more sets to each exercise.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Banded_Push-Ups\"><\/span><strong>Banded Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spanish researchers found that banded push-ups activated the pecs and deltoids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Use a simple resistance band to complete two sets and 8-10 reps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strap a band behind your shoulders while holding the ends in both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a high plank position and start your push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lower, releasing the band\u2019s tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you rise, increasing the band\u2019s tension.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Chest_Dips\"><\/span><strong>Chest Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Livestrong recommends chest or parallel dips to strengthen and build the pectoralis major muscle (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/403921-what-muscles-do-dips-work-out\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Use equal-height supports as parallel bars at home to complete 15 reps and two sets.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight and your knees off the ground as you support yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms slowly as you lower until your elbows reach 90\u00b0.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your arms and pecs as you raise yourself.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Scapular_Push-Ups\"><\/span><strong>Scapular Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Forbes suggests using scapular <a href=\"https:\/\/betterme.world\/articles\/calisthenics-pushups\/\">push-ups<\/a> to work those inner chests or serratus anterior muscles (<\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-chest-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Modify it by going on your knees before progressively increasing the difficulty.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your hands shoulder-width and feet a few inches apart in a high plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades gently toward each other while staying dead straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your shoulder blades before moving your body slightly down and back up.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Suspended_Press-Ups\"><\/span><strong>Suspended Press-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spanish researchers found that suspension during press-ups increases muscle activation in the pecs and deltoids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Complete two sets and 8-10 reps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use two solid blocks to incline your upper body and rest your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine erect as you press your body upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale on the rise and exhale on the decline.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-29347 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-1024x576.jpg\" alt=\"exercises to build chest\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_7_Chest_Exercises_Enough_To_Build_Muscle_At_Home\"><\/span><strong>Is 7 Chest Exercises Enough To Build Muscle At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seven chest exercises at home are enough if you continue causing progressive overload and follow the four secrets to add muscle growth. Poland&#8217;s research shows how progressive overload causes hypertrophy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Make it more challenging with each workout to make seven exercises work.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Do_I_Get_A_Bigger_Chest\"><\/span><strong>How Do I Get A Bigger Chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are four essential techniques to build chest muscle. First is progressive overload causing hypertrophy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, you need a protein-rich diet and enough carbs to fuel your workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/cehsp.d.umn.edu\/sites\/cehsp.d.umn.edu\/files\/2the_role_of_protein_and_carbohydrate_in_gaining_body_mass.pdf\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Thirdly, focus on technique and speed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3285070\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Finally, a good chest muscle warm-up causes more explosive power (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/14\/935\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Build_Upper_Chest_Exercises\"><\/span><strong>How To Build Upper Chest Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use exercises that target the upper chest muscles. The National Library of Medicine shows the upper chest as the pectoralis major muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545241\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It helps focus on your subclavius and serratus anterior muscles to get the right shoulder and ribcage shape.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Exercises_To_Build_Up_Your_Chest\"><\/span><strong>What Are Some Good Exercises To Build Up Your Chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Live Science says bench presses are incredible chest workouts to target all the right muscles (<\/span><a href=\"https:\/\/www.livescience.com\/bench-press-muscles-worked\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, Forbes recommends traditional and modified push-ups to bulk most chest muscles (<\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-chest-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building chest muscles at home or in the gym requires following all four techniques consistently. Whether you use the classic machines at the gym or work all the chest muscles at home for a complete workout is truly up to your preference.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=17_Exercises_To_Build_Chest_Muscles\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Exercises to build chest muscles are beyond popular, and who can blame men for trying? Dancing pecs and glistening sweat beads across a perfectly-defined chest are tempting goals you seek. It could be because you want the attention or simply want to look like you have a million-dollar-worth body. Did you know Australian researchers confirmed [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":53383,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143],"tags":[],"coauthors":[178],"class_list":["post-53382","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature\" \/>\n<meta property=\"og:description\" content=\"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b\"},\"headline\":\"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\"},\"wordCount\":2718,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg\",\"articleSection\":[\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercises to build chest muscles are beyond popular, and who can blame men for trying? Dancing pecs and glistening sweat beads across a perfectly-defined chest are tempting goals you seek. It could be because you want the attention or simply want to look like you have a million-dollar-worth body. <\/span><span style=\\\"font-weight: 400;\\\">Did you know Australian researchers confirmed how a narrower waist and broader chest are the most attractive qualities for men (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4892674\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">)? It\u2019s no surprise why you want a fabulously muscular and well-defined chest. So, let\u2019s get you to that goal in a gym or at home.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Exercise Is Best For Chest Size?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Exercises to build chest muscles include warm-ups, gym workouts, and at-home exercises, such as the following:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bench lat stretch<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Dynamic arm swings<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Dynamic push-ups<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cable chest flies<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Incline bench press<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Machine flyes<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cable iron cross<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Narrow-grip chest press<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sven ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\",\"name\":\"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Chest Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/chest-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b\",\"name\":\"Caroline Lambert\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/c61a71bc1a51f609cb376b968e8cf399\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"caption\":\"Caroline Lambert\"},\"description\":\"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature - BetterMe","description":"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature","og_description":"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.","og_url":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b"},"headline":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/"},"wordCount":2718,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg","articleSection":["Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Exercises to build chest muscles are beyond popular, and who can blame men for trying? Dancing pecs and glistening sweat beads across a perfectly-defined chest are tempting goals you seek. It could be because you want the attention or simply want to look like you have a million-dollar-worth body. <\/span><span style=\"font-weight: 400;\">Did you know Australian researchers confirmed how a narrower waist and broader chest are the most attractive qualities for men (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4892674\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)? It\u2019s no surprise why you want a fabulously muscular and well-defined chest. So, let\u2019s get you to that goal in a gym or at home.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Exercise Is Best For Chest Size?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Exercises to build chest muscles include warm-ups, gym workouts, and at-home exercises, such as the following:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench lat stretch<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic arm swings<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic push-ups<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable chest flies<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench press<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine flyes<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable iron cross<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow-grip chest press<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sven ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/","url":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/","name":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 EXERCISES TO BUILD CHEST \u27a4 muscles at home or in the gym help you target the inner, upper, and lower chest. Still, discover the four secrets to building pecs.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_753521776-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/exercises-to-build-chest\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Chest Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/chest-workouts\/"},{"@type":"ListItem","position":5,"name":"17 Exercises To Build Chest Muscles, Tone Pecs, And Strengthen The Male Body\u2019s Main Feature"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b","name":"Caroline Lambert","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/c61a71bc1a51f609cb376b968e8cf399","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","caption":"Caroline Lambert"},"description":"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/stage.betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/53382","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=53382"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/53382\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/53383"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=53382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=53382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=53382"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=53382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}