These are some of my favorite chest exercises that I do to help my chest get big and defined.  The chest is almost always the muscle group that guys work first and the hardest and these exercises will get you the results you want! And if you have any questions or comments please feel free to post below!

Bench Press

This is the king of all chest exercises.  Guys use this exercise as a bench mark to track their progress and to build serious mass.  You want to make sure that you always incorporate this exercise into your chest routine.  Not necessarily every chest day but do it at least once a month.  This exercise uses all parts of your chest and even your triceps and is the best mass builder.  If you want to get a more defined look you can substitute this with the dumbbell press instead of the barbell.

Incline Bench Press

This is one of Arnold’s favorite chest exercises.  This exercise works the upper part of the chest and Arnold’s upper chest was so big he was able to rest a glass of water on it.  That is truly amazing.  This exercise is a little harder than the bench press because the range of motion is longer and it takes more work.  So you will need to do less weight.  Again this is a mass building exercise and works the upper part of the chest.  Do not do the decline bench press as there is no point to it.  There are no lower pec muscles so please do not waste your time.

Dumbbell Fly

The dumbbell fly works the inner chest and the depth of the chest rather than the width which the presses work.  When you do this exercise make sure you squeeze your chest as your arms come together at the finish of the exercise.  You really want to feel that squeeze and get the maximum work done to your chest.  You could alternate this exercise with incline flys as well.

Stability Ball Push-Up

Now we come to the stability ball push-up.  There are two ways I like to do this exercise and I usually alternate or do both.  One way is to have your feet on the ball and it sort of acts like a decline push-up.  By using the stability ball rather than a stable surface it makes you use your core (abs, lower back, legs, etc) so you are getting more of a workout than just the chest.  The other way you can do this is by putting your hands on the ball and feet on the floor.  This also works your core and can be very difficult as you need a lot of balance.  It is a good way to work smaller muscles throughout your body to help with your stability.  It takes practice!

Of course there are plenty of other exercises out there for the chest and some of them are just as good.  I just make sure I use these exercises in my routine at some point and I add others in the mix as well.  So try them out and take my advice!

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