The 6 Best Chest Exercises For Mass & Definition

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.

 

 

3 Responses to “The 6 Best Chest Exercises For Mass & Definition”


  1. Harry Clarke

    Great post Vince just did chest yesterday and used most of the methods listed above. Gonna go hit legs on Wednesday. Again great post.

  2. bern

    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?

  3. Lee

    cool!!!. How about the decline presses and flys??