Many bodybuilders seek impressive chest development and may explore a multitude of exercises in pursuit of this goal.
However, don’t overlook the fundamental chest exercises that have stood the test of time in sculpting legendary physiques.
By focusing on these classic movements, you can potentially unlock significant growth for your pectoral muscles.
While there is no shortage of exercises that effectively target the chest muscles, certain foundational movements have proven essential in creating the iconic physique of bodybuilding’s Golden Age legends.
When faced with lagging pectoral development, returning to these tried-and-true exercises can yield substantial benefits and help maximize the growth potential of your chest.
Here, we present six essential exercises renowned for their ability to shape a full, well-rounded, and robust chest. By incorporating these staple movements into your routine, you can work towards achieving the chest aesthetics you desire.
6 Workouts for Increasing Chest Size
1. Mastering the Bench Press
Some of the greatest physique builders in history have relied on the bench press as a key exercise for developing impressive chest muscles.
While bench pressing alone is not sufficient for a well-rounded chest, its effectiveness has been proven time and again, making it a valuable addition to any chest workout routine.
2. Performing the Reverse-Grip Bench Press
Regular bench presses, while effective for chest development, can sometimes lead to joint discomfort.
To address this issue, consider incorporating reverse-grip bench presses into your routine or using them for warm-up sets.
This adjustment can aid in joint recovery and strength improvement, although it may require practice to master the slightly different technique.
When you perform reverse-grip bench presses, remember to keep your hands slightly angled instead of fully rotated, similar to gripping the lower portion of a steering wheel.
3. Cross-Bench Dumbbell Pullover
Cross-bench pullovers were highly valued during the Arnold era for their effectiveness in building a strong chest.
This exercise targets various muscle groups like the pecs, abs, lats, and triceps comprehensively.
Despite being praised by bodybuilding icons like Dorian Yates and Ronnie Coleman, modern chest workouts often overlook this move due to concerns about shoulder strain.
However, when you execute cross-bench pullovers correctly with a focus on a proper stretch, they can be safe and yield significant improvements in chest size and strength.
To optimize results, aim for lighter weights in the 12-20 rep range, and perform the exercise with controlled, deliberate movements through the full range of motion.
4. Enhancing Your Workout with Weighted Dips
Dips, often referred to as ‘the upper body squats’, are highly esteemed by coaches and experienced bodybuilders for their effectiveness in chest development and overall upper-body strength.
They are considered superior to push-ups for building muscle mass due to their challenging nature and the ability to add weight progressively.
By leaning slightly forward and keeping elbows out, you can optimize chest engagement during dips for better muscle overload and growth.
5. Dumbbell Fly Exercise
The dumbbell fly may not seem like a top choice at first, but it’s actually a powerful exercise with many benefits.
It mimics the motion of bringing your arms across your chest, effectively targeting and strengthening your pecs. This move also engages the rhomboids and biceps for stability.
While the bench press is great for building chest thickness, the dumbbell fly shines in increasing chest width. A well-rounded chest combines both thickness and width for an impressive look.
To maximize results, do this exercise on a flat bench to activate your pecs and shoulders fully. Maintain a fixed elbow angle and avoid overextending or pressing the dumbbells.
6. Isometric Contraction Technique
Isometric training involves flexing your muscles without moving them.
This type of tension helps activate almost all the muscle units, which is usually hard to do.
Studies show that holding this tension can keep growth factors in your muscles longer, leading to more muscle growth.
If you’re struggling at a certain point in an exercise, isometrics can help target and improve that exact spot quickly.
For chest workouts, isometric contractions can help you better control and define your pec muscles.
Whether you do more contractions for strength or hold them longer for muscle growth, focus on squeezing your pecs from different angles.
