Best Chest Workout at Gym for Building Mass and Strength

My list for best chest workout at gym for building mass and strength—for both men and women—is the one where the exercises are mostly done with the help of barbells and dumbbells. Now, I don’t do all the 13 exercises at one go; I generally make a combo of 6 chest exercises on my chest day. Again, if I do a combo of chest and triceps, or chest and back, or whatever, in this case, I do 4 exercises for chest.

I have noticed that regular gymmers usually mark Mondays as CHEST DAYS, but it is not mandatory; my “chest day” is either Wednesdays, or Tuesdays and Fridays. You can do gym chest workout any day of the week provided you do each exercise in correct form and technique.

Please know that CHEST is a muscle but not a large muscle group, as many think. In fact, chest is a medium muscle group. To give your chest mass and shape, make sure not to do too many sets. Best chest exercises could be done maximum twice a week with 2-day gap in between. For example, if you do chest on Monday, then you can do chest again on Thursday. OR, you can do chest just one day per week. Your gym trainer is the best person to guide you in this regard.

best chest workout seated machine press

Many men are of the opinion that if they do workout for chest, they will end up with unwanted bulky chest. Vice versa, many women think that chest workout would make their breasts look bigger. If you do the exercises with wrong form and technique, why put the blame on the exercises? If chest would bulk or breasts would look big, no man or woman would have ever done chest exercises.

List of Best Chest Workout at Gym

Best chest workout at gym would be (BB is barbell; DB is dumbbell):

  • BB Bench Press
  • Flat Bench DB Press
  • Push Ups (general/incline/decline)
  • Incline DB Press
  • Incline BB Press
  • Incline Single Arm DB Press
  • Decline BB Press
  • Decline DB Press
  • Pec-Deck Machine
  • DB flyes (flat bench/incline/decline)
  • Seated Machine Press
  • Dips
  • Pullovers (Straight arm; bend arm)

You can search here for videos of above mentioned chest exercises to learn how to perform each exercise.

Make sure your gym trainer makes great combos out of the 13 exercises mentioned above. He or she should not make you do the same combo of 4 or 6 exercises, week after week. Then you will hit a plateau and the exercises will have no effect on your body.

Also, before you start with the exercises on your chest day, make sure you do the pre workout stretches.

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Start with best chest workout and you will notice great results—if you do each in correct form and technique—in no time. Forget bulking or getting larger breasts—erase such thoughts from your mind. Instead think of building mass and strength.


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