Chest Day Workout: Perfect Chest Exercises to Build Muscle

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August 22, 2022

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The chest day is already here, and you should plan your workout rundown if you haven’t yet. After all, it is the perfect way to push your upper body muscles to their limits and build a strong and muscular chest.

If you don’t know which exercises your chest day workout should include, we can help you. This guide contains a list of the best chest day exercises a beginner can perform. Along with how-to guides, we will cover the muscles worked by the exercises, tips, and much more.

Muscles To Hit With Chest Day Workout

The exercises you choose to do should depend on your end goal. For the chest day, you should be hitting the following three primary muscles of your chest:

Pectoralis Major
Pectoralis Minor
Serratus Anterior

Along with these three, there is a minor muscle called the subclavius which helps in respiration. When finalizing an exercise to add to your chest day workout, you should first ensure that these muscles must be strengthened by that exercise.

The Best Chest Day Workout

Down below, we have mentioned how to practice the best chest day exercises to strengthen your chest muscles:

1. Incline Push-Up

Start the exercise by placing your hands on a wall.
Move your legs back a little to make a 45-degree angle between your body and the floor.
Keep your spine neutral and body straight throughout the subsequent movements.
Lower your chest to the surface of the wall and pause for a moment.
Return to the position where you started the inline push-up exercise.
The resistance because of the incline should be light enough that you can do about 20 reps of this exercise.
If you think that the resistance is too high, you can step a little closer to your hands and vice versa.

2. Flat Bench Press

Lie on a bench with your back towards it.
Bend your knees and keep your feet flat on the floor.
Now, grab a barbell with your palms facing the floor and your thumb wrapped around the barbell.
Lift the barbell off the rack towards the ceiling by pressing your arms against the barbell.
Move the barbell to the level of your chest.
While moving the weight, you have to bend the elbows down, making an angle of 45 degrees.
Try to keep the weight in line with your chest.
Pause for a moment at this position and then move the barbell back to the starting position of the exercise.
To get the best result out of the flat bench press, you have to complete at least 3 sets of 8–12 repetitions as a beginner.

3. Incline Bench Press

Lie on an inclined bench (we used a flat bench in the above-mentioned exercise) with your back towards it.
Bend your knees and keep your feet flat on the floor.
Now, grab a barbell with your palms facing the floor and your thumb wrapped around the barbell.
Push your arms toward the ceiling and lift the weight.
Move the barbell to your collarbone and then lower it to the chest level.
Once the weight comes in line with your mid-chest, pause for a second, and then move the weight back to the position where you started the exercise.

4. Decline Bench Press

Lie on a decline bench press with your back facing the bench.
Bend your knees, and secure your ankles behind the ankle rest of the declined bench.
Now, grab a barbell with your palms facing the floor and your thumb wrapped around the barbell.
Push your arms toward the ceiling and lift the weight.
Move the weight up to the upper abdomen region, pause for a second, and then get back to the starting position of this exercise.

Tips To Get The Best Out of Chest Workout

Now that you know how to do various chest workout exercises, knowing the following tips can help you get the best out of your chest day workout:

No matter which exercises you have added to your chest day workout for weight loss, you should repeat them at least 2 to 3 times a week to get the best results. Beginners often keep the frequency to once a week, but that isn’t going to give you satisfactory results. In short, you should have 2 to 3 ‘chest days’ in a week.
Add at least 2 to 3 exercises to your chest day workout at home. The frequency of the chest day won’t matter if you haven’t added enough exercises to your chest workout.
Knowing the sweet spot of total reps per week is also important to build a strong and muscular chest. Most gym trainers agree on doing about 60 to 140 total reps of chest day gym exercises per week.
Do about 12 to 15 reps of isolation chest exercises, around 8 to 12 reps of the secondary chest exercises, and about 5 to 8 reps of the primary chest exercises. It is not mandatory to keep the reps the same for all exercises in your workout.
To pump your chest, take a rest of a minute between every set of your chest workout. You can increase the time according to how hard you are hitting your muscles with the chest day exercises at the gym.
You can go with a chest day dumbbell workout, resistance band workout, or any other type of weight equipment workout. There is no need to stick to only one piece of equipment.
Till now, we just talked about the types of exercises and their frequencies. But, you should also focus on the load you are lifting in your chest day workout. Over time, you should gradually increase the load to build strong chest muscles.

The Bottom Line

Whether your end goal is having a sculpted chest or a fit upper body, the above-mentioned exercises will surely benefit you. There is no short trick that will work on the chest day. The only three things that can give you the best results are mastering the perfect form, using the tips in the above guide, and sticking to your chest day workout for beginners.

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