Buzz
After focusing on our upper backs, biceps, and triceps, it’s time to complete our upper body routine with my top recommendations for chest exercises. And to clarify—these workouts are equally effective for both men and women. While some lists may separate exercises by gender, the truth is, these movements deliver results for everyone. Let me elaborate.
Understanding the chest muscles and their functions
The primary muscle in your chest is the pectoralis major—derived from Latin, meaning “the major chest muscle.” Commonly referred to as the pecs, this muscle is the star of the show. (There’s also a smaller pectoralis minor, situated beneath the pec major, but it plays a more minor role.)
The pectoral muscles start at your sternum (the breastbone in the center of your chest) and attach to your upper arm. When these muscles contract, they pull your arms toward your chest. For example, when you give someone a tight bear hug, your pecs are engaged. They also come into play when pushing someone away, as they help keep your arms positioned in front of your chest during the motion.
With this understanding, chest exercises primarily involve movements that bring your arms together in front of your body or require you to push objects away from you at chest level.
Should women incorporate chest exercises?
Absolutely—because your chest is an integral part of your body. Skipping chest training means neglecting a significant area that contributes to overall strength and health. As we’ve discussed, the chest muscles play a key role in pushing movements and any activities involving your arms in front of you. A strong chest is essential for a balanced, powerful physique.
To address the two most frequently asked questions on this topic:
Do chest exercises reduce breast size? No. Exercising a specific body part doesn’t make it smaller.
Do chest exercises enhance breast appearance? Not exactly. While you’ll develop muscle beneath your breasts, most people notice little to no change in breast size or overall body shape.
If aesthetics are your primary focus, chest training won’t drastically alter your appearance. However, it will significantly boost your strength and muscle development. I highly recommend including these exercises in your routine. Greater upper body strength is always beneficial.
The ultimate chest exercise to join the gym bros: bench press
As expected, I’m naming the bench press the top choice, a title already embraced by gym enthusiasts worldwide. This exercise involves lying on a bench, back flat, and lifting a barbell by pushing it upward toward the ceiling.
While there are numerous variations of this lift, the standard barbell bench press is my favorite. It allows for heavier weights compared to other versions and is incredibly satisfying to perform. For proper form, keep your feet firmly on the ground and retract your shoulders beneath your back. (This may create a slight arch in your back.) This positioning ensures maximum strength and safety when lifting heavy weights.
Don’t hesitate to explore other variations! The dumbbell bench press is a timeless option, and you can also experiment with incline or decline bench presses to target different areas of the chest. Spice up your routine with feet-up bench presses or reverse-grip variations.
Top isolation exercise: machine flyes
I must apologize to the English-speaking world, on behalf of gym enthusiasts everywhere, for the lack of a proper plural form for the chest fly or pec fly. Flies? That sounds like insects. Flys? That’s incorrect. Flyes? It’s nonsensical, but it’s the term everyone uses. My apologies.
Regardless, this exercise mimics the motion of flapping your wings like a butterfly. You can perform flyes with dumbbells while lying on a bench; the key is to keep your arms mostly straight, avoiding the temptation to turn it into a bench press. Alternatively, you can use two widely spaced cables for a “cable crossover,” though securing both cables in a crowded gym can be a challenge.
Instead, opt for a machine. Nearly every gym has a “pec deck” machine (which sometimes doubles for reverse flyes). Simply adjust the starting position, take a seat, and complete your flyes with ease.
Top minimalist chest workout: dips
Dips were highlighted in our roundup of the best tricep exercises, so I’ll keep this brief. Similar to the bench press, dips engage both the chest and triceps. To simplify the exercise, use an assisted dip machine, place your feet on a bench, or incorporate a resistance band. To increase difficulty, hold a weight plate between your knees or attach weights to a dip belt.
