How to Build Chest Muscles: 9 Amazing Chest Exercises to Try!

When it comes to strength training, chest exercises deserve a spot in your routine for more than just aesthetic appeal. Having stronger chest muscles boosts your metabolic rate and enhances your functional fitness for daily activities like pushing open doors or carrying children. Plus, building chest muscles helps you have a well-balanced upper body.

If you’re interested in building chest muscle, keep reading to learn more about: 

• Understanding chest anatomy 

• Key principles for chest muscle growth

• The 9 best exercises to build chest muscles

• How long does it take to build chest muscle?

• Tips for structuring an effective chest workout

Let’s dive in! 

Understanding chest muscle anatomy

The “pecs,” or chest muscles, are made up of four main muscles. These are supported by other muscles, such as the diaphragm and the muscles between the ribs.

• Pectoralis Major: The main muscle of the chest that you see when you look in the mirror. 

• Pectoralis Minor: Located under the pectoralis major, this muscle helps in chest movement as well as some shoulder motion.

• Serratus Anterior: This muscle spans the space from under the shoulder to the ribs in a fan shape. It supports a long reach and is often referred to as the “boxer’s muscle.” 

• Subclavius: This is a small muscle that helps elevate the clavicle, or collarbone, when you breathe.

Key principles for chest muscle growth

As with any strength training program, there are some basic principles to follow, and they apply whether you’re working your whole body or focusing on one body part.

• Proper form and controlled movements will minimize injury risk. For guided workouts and help with form, consider Hydrow’s extensive library of workouts. 

• Don’t overdo it. Exercise your chest muscles two to three times a week with a day of rest in between.

• The optimum range of reps and sets to build muscle is three to five sets of 6–12 reps each. If you’re using bodyweight-only exercises, you can shoot for more reps. Progressive overload, or the gradual increase in demand on the muscle, is key to muscle growth so make sure you’re consistently challenging your chest muscles.

The 9 best exercises to build chest muscles

Looking to strengthen your chest? Here are 12 of the best chest-building exercises to add to your routine: 

1. Flat bench press

2. Incline bench press

3. Push-ups

4. Decline push-ups

5. Incline push-ups

6. Dumbbell flyes

7. Parallel bar dips

8. Burpees

9. Diamond push-ups

10. Low plank

11. Mountain climbers

12. Staggered push-ups

1. Flat bench press

This exercise can be done with dumbbells, a barbell, or resistance bands. 

How to do a flat bench press: 

1. Lay flat on a bench (or even the floor) with your feet flat for support. 

2. Hold the dumbbells above your chest with your elbows bent.

3. Press the dumbbells up until your elbows are straight and squeeze slightly to the middle. 

4. Pause and return to start.

2. Incline bench press

This bench press variation tends to work a little more of your upper chest and also hits your shoulders a bit. 

How to do an incline bench press: 

1. Adjust the bench to an angle between 30 and 45 degrees. 

2. Sit with your feet flat. 

3. Press the weight straight up over your chest and squeeze slightly to the middle. 

4. Pause and return to start.

3. Push-ups

A classic bodyweight exercise, push-ups can be done anywhere and require no equipment. 

How to do push-ups: 

1. Start in a high plank position with hands under your shoulders. 

2. Keeping your body in a straight line from shoulders to heels, lower to just above the floor, pause, return to start.

4. Decline push-ups

This variation of the push-up will target your upper chest. Decline push-ups are done in the same manner as a regular push-up, but with your feet elevated on a box or low bench. 

5. Incline push-ups

Another variation of the classic push-up that can be endlessly modified, incline push-ups can be done at various angles from against a wall to on a bottom step. The lower the angle, the more challenging the exercise will be. 

How to do incline push-ups: 

1. Place your hands flat on the surface you choose.

2. Keeping your body straight, lower to just above the surface. 

3. Pause and press back up. 

6. Dumbbell flyes

Dumbbell flyes primarily target the pectoralis major (the large chest muscle), especially the sternal head, which gives your chest that broad, full look. 

How to do dumbbell flyes: 

1. Lay flat on a bench or the floor and hold dumbbells straight above chest with palms facing each other. 

2. Keeping a slight bend in your elbows, lower the dumbbells out to the side until you feel a stretch across your chest. 

3. Squeeze your chest to return the dumbbells to the top.

7. Parallel bar dips

This exercise will work your chest, shoulders, and triceps. You’ll need a set of parallel bars or other sturdy objects like chairs or benches. 

How to do parallel bar dips: 

1. Stand between the bars and grip them firmly. 

2. Straighten your arms so your feet come off the floor, bending your knees if needed. 

3. Lean forward slightly, keeping your chest up and elbows tucked in. 

4. Lower your body until your elbows are about 90 degrees, then push back up.

8. Diamond push-ups

This is another variation of the push-up that works your chest and triceps. 

How to do diamond push-ups: 

1. In a regular push-up position, place hands together so your thumbs and index fingers are touching, forming a triangle. 

2. Keeping your body straight, lower to just above the floor, pause and return to start. 

9. Staggered push-ups

This is yet another push-up variation that challenges the chest muscles from new angles. 

How to do staggered push-ups: 

1. Start in a standard push-up position but place one hand slightly forward of your shoulder, and the other slightly back. 

2. Alternate hand positions with each set.

How long does it take to build chest muscle?

Everyone is different, but with a consistent exercise program, you’ll begin to see results in a couple of months. To maximize your results, there are a few things to consider:

• Consistency. Everybody misses the occasional workout, but working your chest muscles on a regular workout schedule will help you see results more quickly.

• Proper nutrition. A balanced diet with enough protein and calories is important for muscle growth.

• Rest and recovery. The key to muscle growth is rest in between hard workouts. Make sure you arrange your schedule to allow for recovery. 

Tips for structuring an effective chest workout

To maximize your chest workouts, follow these tips:

• Use a variety of exercises to target the muscles from different angles.

• As mentioned above, schedule rest days between workouts that work the same muscle groups.

• Combine chest exercises with other upper-body work, such as your back, shoulders and triceps, to make efficient use of compound exercises. 

Get started with building chest muscle today!

Building chest muscles will support overall body strength, make your daily life easier, and reduce your risk of injury. Incorporating chest exercises into your workout routine is easy if you make sure to use a variety of exercises, as well as prioritize recovery and good nutrition. 

Looking for somewhere to start? Hydrow provides plenty of expert-guided workouts, including strength training and mobility training, if you want a follow-along exercise routine you can do at home. 

And, if you are looking for a highly effective workout to add to your fitness routine, consider investing in a rowing machine like Hydrow. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscle groups in each rowing stroke (including your chest muscles!).

Hydrow also offers an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!