The 6 Best Chest Exercises For Mass & Definition

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

Best Chest Exercise #1: Bench Press

Step 1 – Shove your fee through the floor when pressing upward.
Step 2 – Keep your wrists straight, not flexed or extended.
Step 3 – Take a grip slightly outside of shoulder width.
Step 4 – Lower the weight slower than press.
Step 5 – Apply inward intention i.e. shove the bar together while you lower and while you press.

Best Chest Exercise #2: Incline Bench Press

Step 1 – Shove your fee through the floor when pressing upward.
Step 2 – Keep your wrists straight, not flexed or extended.
Step 3 – Take a grip slightly outside of shoulder width.
Step 4 – Lower the weight slower than press.
Step 5 – Apply inward intention i.e. shove the bar together while you lower and while you press.

Best Chest Exercise #3: Incline Dumbbell Fly

Step 1 – Keep your lower back and feet grounded to the floor.
Step 2 – Keep your palms facing upward during the lower phase.
Step 3 – Take your arms to approximately parallel with the floor.
Step 4 – Initiate the movement by contracting your pecs.
Step 5 – As you lift the weight focus on bringing your elbows together, not your hands.

Best Chest Exercise #4: Incline Hammer Press

Step 1 – Shove your fee through the floor when pressing upward.
Step 2 – Keep your wrists straight, not flexed or extended.
Step 3 – Take a grip slightly outside of shoulder width.
Step 4 – Lower the weight slower than press.
Step 5 – Apply inward intention i.e. shove the bar together while you lower and while you press.

Best Chest Exercise #5: High to Low Cable Fly

Step 1 – Stand upright in the center of a free motion cable station.
Step 2 – Put the cables at the highest position on both side.
Step 3 – Start with your hands facing away from you.
Step 4 – As you bring your hands together, internally rotate your entire arm.
Step 5 – Focus on bringing your elbows together, not your hands, for a bigger contraction.

Best Chest Exercise #5: Incline Hammer Press

Step 1 – Shove your fee through the floor when pressing upward.
Step 2 – Keep your wrists straight, not flexed or extended.
Step 3 – Take a grip slightly outside of shoulder width.
Step 4 – Lower the weight slower than press.
Step 5 – Apply inward intention i.e. shove the bar together while you lower and while you press.

Best Chest Exercise #6: Pec Deck Machine Fly

Step 1 – Keep your shoulders against the pad the entire time.
Step 2 – Keep your chest up.
Step 3 – Establish straight lines from your shoulder to elbow to wrist.
Step 4 – Focus on bringing your elbows together, not your hands, for a bigger contraction.

 

 

VN:F [1.9.8_1114]
Rating: 4.7 (3 votes)
VN:F [1.9.8_1114]
Rating: 0 (from 0 votes)
The 6 Best Chest Exercises For Mass & Definition , 4.7 out of 5 based on 3 ratings

If you liked this article, you'll LOVE our No Nonsense Newsletter!

Sign up Now and Receive:

  • Learn how to eat to get Lean and Ripped…
  • Learn how to lift to get Bigger and Stronger…
  • Learn how to stay motivated to Build Your Dream Body…
  • PLUS… 3 exclusive free gifts as a surprise!

Your Information is 100% Secure With Us And Will NEVER Be Shared With Anyone.

Comments

6 thoughts on “The 6 Best Chest Exercises For Mass & Definition

  1. Pingback: Look for These Five Signs of a Good Muscle Building Workout | Morelli Fit

  2. Pingback: Look for These Five Signs of a Good Muscle Building Workout | My Fitness Pins

  3. Great summary Vince, the tips on how to perform the exercises correctly are very useful & make this more than just the usual list of exercises.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  4. Great post Vince just did chest yesterday and used most of the methods listed above. Gonna go hit legs on Wednesday. Again great post.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  5. certainly those were all big chest exercise… but only if you can recruit the chest. somehow i’ve been having terrible chest DOMS but my chest growth is very slow… what should i do?

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  6. cool!!!. How about the decline presses and flys??

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>