The ten best exercises for stronger, larger and more defined chest muscles

Flat bench press with the barbell

The classic for a strong chest

The Flat bench press with the barbell is considered the fundamental exercise for building chest muscles. It enables you to handle heavy loads and promotes mass development.

Anatomy:

This exercise mainly works the pectoralis major with a focus on the middle fibers. Supporting muscles are the anterior deltoids and the triceps, which work when stretching the arms.

Execution:

• Lie flat on the bench with your feet firmly on the floor.
• Grip the barbell slightly wider than shoulder width.
• Lower the barbell to your chest in a controlled manner.
• Push them upwards forcefully until your arms are stretched.
• Make sure to keep your back slightly arched.

Incline bench press with dumbbells

For a fully developed upper chest

The incline bench press with dumbbells is ideal for strengthening the upper part of the chest muscle. It ensures even development and gives the chest a full shape.

Anatomy:

This primarily activates the upper fibers of the pectoralis major (clavicular head). The front shoulders and triceps are also involved.

Execution:

• Set the incline bench to an incline of 30-45 degrees.
• Hold the dumbbells over your chest.
• Slowly lower the dumbbells to your chest.
• Push them back up and bring the dumbbells together slightly.

Dips (chest-focused)

Ideal for the lower chest muscles

Dips are an extremely effective exercise for the lower chest area. By leaning the upper body forward, the load on the chest muscles is maximized.

Anatomy:

The lower fibers of the pectoralis major are heavily used, while the shoulders and triceps also work.

Execution:

• Support yourself on the parallel bars with your upper body leaning slightly forward.
• Bend your arms and slowly lower your body.
• Push yourself up again without fully straightening your elbows.

Dumbbell flyers

Perfect isolation of the chest muscles

Dumbbell flyes are an isolation exercise that engages the chest muscles in full extension and promotes contraction.

Anatomy:

The exercise activates the pectoralis major muscles, especially the inner fibers, and ensures better definition of the chest.

Execution:

• Lie flat on a bench.
• Hold the dumbbells over your chest with your arms straight.
• Open your arms wide and lower the dumbbells.
• Bring the dumbbells back together without gaining momentum.

Machine chest press

Safe and effective for muscle building

Chest presses on the machine are a safe alternative to barbell bench presses and ideal for beginners and advanced users who want to train their chest muscles specifically.

Anatomy:

This exercise activates the pectoralis major, with a particular focus on the middle fibers. The triceps and shoulders are also involved.

Execution:

• Sit in the machine and grab the handles.
• Push the handles forward until your arms are stretched.
• Slowly release the handles and repeat.

Incline bench flyes with dumbbells

Stretching for the upper chest

This variation of the flying on the incline bench allows you to stretch and contract the upper fibers of the chest in a targeted manner.

Anatomy:

The upper fibers of the pectoralis major are put under a lot of strain, which leads to better definition of the upper chest.

Execution:

• Lie on an incline bench (30-45 degrees).
• Hold the dumbbells over your chest.
• Open your arms wide and lower the dumbbells.
• Bring the dumbbells back together.

Pec deck machine

Isolated breast activation

The Pec-Deck machine isolates the pectoral muscle and ensures even tension throughout the movement.

Anatomy:

The pectoralis major and pectoralis minor muscles are activated, which ensures defined chest muscles.

Execution:

• Sit upright at the machine.
• Place your arms on the pads and grasp the handles.
• Pull the handles in front of your chest and release them in a controlled manner.

Negative bench press

For the lower chest muscles

The negative bench press is ideal for strengthening the lower fibers of the chest and balancing the entire chest muscles.

Anatomy:

The lower fibers of the pectoralis major are particularly stressed, which gives the chest muscles a balanced shape.

Execution:

• Lie down on a negatively inclined bench.
• Grip the barbell shoulder-width apart.
• Lower the barbell to the middle of your chest.
• Press them forcefully upwards.

Pull-ups with dumbbells

Stretching the chest and strengthening the back

Dumbbell pull-ups are ideal for stretching the chest and strengthening the back at the same time.

Anatomy:

This exercise stretches the pectoralis major and latissimus dorsi muscles, which shapes the chest and strengthens the upper back.

Execution:

• Hold a dumbbell above your head.
• Lie down crosswise on a flat bench.
• Lower the dumbbell behind your head.
• Bring the dumbbell back up.

Cable pulls (crossover)

Maximum tension for the center of the chest

Cable pulls (crossover) are an effective isolation exercise for the middle of the chest and ensure maximum tension during the entire movement.

Anatomy:

The middle and lower fibers of the pectoralis major are activated during this exercise, resulting in a defined chest center.

Execution:

• Stand between two cable pull stations.
• Pull the handles forward until they cross in front of your chest.
• Slowly let your arms return and repeat.