The 6 Best Chest Exercises For Mass & Definition

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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 upwar 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.