Top Chest Building Exercises
for Mass and Definition

The pectoral muscle is a large muscle that covers the entire ribcage. When you use the right chest building exercises, you can effectively target your pecs, increased muscle mass, and improve the size of your upper body.

However, chest building exercises are still effective for women. Although it may not be a woman’s goal to increase her size and muscle mass in her upper body, using these exercises will help to support her upper torso so that she looks conditioned, sleek, and sculpted in a tank top or swimsuit.

When you add any chest exercises to your workout routine, it is important that you use the proper technique and perform the exercises correctly.

If you don’t use the right technique in chest exercises, then you won’t receive the results that you are looking for in increased muscle mass.

On top of that, many people learn bad exercise habits early on that are difficult to break. If you have a suspicion that you are performing these exercises wrong, then ask a buddy to work with you to make sure that you are using the right technique.

Chest Dips

Chest dips are effective chest building exercises that workout the entire chest, especially the lower chest. In addition, chest building exercises also workout the triceps and deltoids.

1. To start a chest dip, grab onto parallel bars with the palms of your hands facing one another.

2. Straighten your arms completely, and bend at your knees.

3. Lean your torso forward slightly, and bend your arms to lower your body until your elbows reach a 90° angle.

4. Hold this position for a second, and then slowly return to starting position.

Chest dips are advanced chest building exercises since you will be using your body weight as resistance. If you have a difficult time performing this exercise at first, then you may want to use an assisted machine at the gym or have a spotter work with you.

As you get stronger and need more of a challenge to workout your chest, you can add extra weight by wearing a weighted belt.

Pec Flies

Pec flies are an isolation exercise normally performed on a machine at the gym.

1. Start out by adjusting the seat of the machine to the appropriate height, and make sure that your upper arms are parallel to the floor when gripping the handles.

2. Sit down in the machine and grab the handles, keeping your elbows slightly bent.

3. Pull your arms back as your chest stretches to start the exercise.

4. Use your pectoral muscles to bring your hands together directly in front of your chest.

5. Hold this position for several seconds as you contract your chest.

Slowly return your elbows back to the starting position for one repetition of the exercise.

This exercise can be made more difficult by increasing the weight on the machine. It is important to start out with a lower weight until you build up strength in your chest to increase your weight accordingly.


Push-ups are a basic choice in chest exercises. This exercise is even more convenient because you can perform it anywhere, even at home. A push-up works out the chest powerfully, and it works out the triceps and shoulders as secondary muscle groups.

1. Start by lying face down on the floor with your hands underneath your shoulders.

2. Keep your torso and legs in a straight line, and push yourself up until your arms are extended completely.

3. Lower yourself back down until your chest is roughly one inch above the floor.

4. Hold this position for a second, and then return to starting position.

Push-ups are an excellent exercise to use to warm up before your chest strength training routine. You can also choose to use push-ups at the end of your workout to pump up your chest before you finish exercising.

As always, make it a priority to rest a minimum of 24 hours after a strength training routine. If you workout exceptionally hard, then rest for 48 hours to give your muscles time to repair and bounce back.

If you workout too often, you will over train your muscles and will not see the results that you are looking for.

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