Dumbbell Bench Press with Neutral Grip

The neutral-grip dumbbell bench press is an exercise that strengthens the pectoral major chest muscle , shoulders, and triceps. The neutral-grip position emphasizes the triceps while also reducing strain on the shoulder joints.

10 Reps, 3 Sets

Smith Machine Chest Press

The Smith Machine Bench Press is a very popular machine used in gyms to work the pectoral muscles (chest). A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises.

10 Reps, 3 Sets

Seated Cable Chest Press

The seated cable press is a resistance training exercise that primarily targets the sternal component of the pectoralis major. It’s is a compound muscle movement, that works your chest, shoulders and triceps.

10 Reps, 3 Sets

Machine Bench Press

The reduced muscle activation of the bench press machine is probably due to the limited range of motion. The safety rails of the machine restrict your movement to make sure that you don’t drop the weight or injure yourself.

10 Reps, 3 Sets

Flat Dumbbell Flyes

This is a good exercise to isolate the outer, mid and lower sections of the chest. The deltoid muscle is a secondary muscle in this exercise.

10 Reps, 3 Sets

Flat Bar Bench Press

The bench press is one the best exercises for upper body strength training. The exercise works the pectoralis major as well arm, and shoulder muscles like the anterior deltoids and the triceps.

10 Reps, 3 Sets

Dumbbell Pullover

This exercise works on the chest and also the lats and the muscles of the rib-cage, forcing your chest apart and forces it into new growth.

10 Reps, 3 Sets

Dumbbell Bench Press

The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size.

10 Reps, 3 Sets


The best chest exercises for focusing on growing chest muscle as quickly and efficiently as possible and at the same time, widening the chest size.

15 Reps, 4 Sets