Bodybuilding chest workout

Dumbbell press bodybuilding chest workout

There’s something about having a mighty chest that just commands attention, boldness and confidence. Think about your childhood heroes. Whether it was Goku going Supersaiyan or Superman revealing the S by busting his chest through his shirt.

Not all of us are born with the same genetics for a great chest. In fact, if you look at most of the bodybuilders out there, many of them started off skinny with no chest at all. But they all worked hard to get it and now boast chest sizes that rival the mythical Greek gods.

I want you to have the knowledge to start doing a chest workout that will get you results quickly. I’m not just talking about strength, but the cosmetic look and presence that you will get by doing an effective workout.

Here are some high impact chest exercises that you can use in your workout.

Incline dumbbell chest press

This is a superior movement that will increase your strength and muscle size. It is a compound movement and works out the stabilizing muscles. You should notice improvements fairly quickly.

The other thing is it targets the upper pectoral area, so your shirt should start to sit nicely on your body as you start gaining more size.

  • Simply adjust the bench so that you are seated at a 30-45 degree angle.
  • Get the resistance weights.
  • Perform at least three sets of 8-15 repetitions

Take a look at the video below for a more thorough demonstration.

Another good explanation with the bench setup can be seen in this video.

The great thing about using the dumbbells is that it doesn’t restrict your natural range of motion, so you should be able to get a deeper contraction when doing the movement.

Horizontal dumbbell chest press

It’s the same movement, but horizontal. Aim for a similar amount of repetitions.

Horizontal barbell chest press

This exercise is arguably the most popular one at the gym amongst men. The horizontal bar allows you to control more weight and work a different area of your pectoral compared to the dumbbell movement. Take a look at the demonstration below.

Push press

Although it isn’t strictly a chest exercise, it does incorporate the upper pec. It is mainly a shoulder workout, but the upper pec will be forced to work the resistance weight in order to complete the movement. You can watch the video below for a demonstration.

Butterfly curls or Pec flies

These are great for getting extra “width” across your chest. You can use dumbbells and lie flat on a bench. You can extend your arms out and then bring them back in, working against the force of gravity.

Alternatively, you can use a dedicated machine to complete the movement.


Arnold Schwarzeneggar used to do this after his workout and commit to doing 50 repetitions at a time for three sets. The exercise would work out his lower pecs until failure, giving his chest that extra “pump” as he left his workout.

You can do the same at the end of your workout and aspire to reach 50 repetitions for three sets.
Have a look at this video to learn more.

Now it’s your turn. Let us know how you go in the comments below.

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