Chest muscles are considered an important part of the body that defines the complete personality of an individual. Youths have a zeal to work on their chest muscles to build their muscles. There are several exercises that people can perform at home at a beginning level and they can even participate in Chest Exercise at Gym.

In this read, we have tried to summarize a couple of top chest exercises for a strong and functional upper body that you can do at the beginning level. In addition to the exercises, we have also listed the requirements and target area of each of the exercises to help you better understand its function.

Take a look at them, but before that let’s understand the composition of the chest.

Gaining knowledge about the Chest muscles

One of the significant muscles of the human body is the chest muscle.

The chest comprises three muscles, and they are;

  • Pectoralis major
  • Pectoralis minor
  • Serratus anterior

Walking through the top Chest Exercise for a Strong Upper Body

We are here mentioning a couple of the Chest Exercises for Beginners. If you are a beginner, then you can try out these exercises or inculcate a habit of practicing the following exercises for defining your chest.

Let’s go through them one by one.

Chest Dip Chest Exercise

  • Requirement: Dip Station
  • Target: Chest muscles, Triceps muscles and shoulders
  • Sets: 3 sets
  • Repetition: 8-12
    Chest Dips

Implementation Plan

  1. Position yourself facing the two parallel bars and grasp them
  2. Straighten your elbows and then uplift your body by pressing into your hands
  3. Lower your body towards your hands by bending your elbows
  4. Hold on for a while
  5. Repeat the process by taking the initial position

Resistance Band Pullover Chest Exercise

  • Requirement: Resistance Band
  • Target: Chest muscles
  • Sets: 3 sets
  • Repetition: 8-12

Implementation Plan

  1. Place/position the band on something solid
  2. Rest/lay down on the bench by placing your head toward the anchor point (2-3 feet higher than your head)
  3. Hold the band firmly overhead. Take a position wherein your thumbs point to the sky and your palms facing away from each other
  4. Pull the band toward your hips by keeping your elbows straight
  5. Return to the beginning position with control

Decline Bench Press Chest Exercise

  • Requirement: Barbell/Dumbbells/Decline Bench
  • Target: Chest muscles, Triceps muscles and shoulders
  • Sets: 3 sets
  • Repetition: 8-12
    Decline Bench Press

Implementation Plan Chest Exercise

  1. Lay down on the decline bench by bending your knees
  2. Place ankles behind the ankle rest
  3. Hold the barbell with your thumb wrapped around the barbell. Place your palms facing the feet toward
  4. Position the weight above your lower chest to the upper abdomen region. Lower the body weight down to your chest by bending your elbows
  5. Relax for a while and then repeat the process by taking the beginning position

Pushup

  • Requirement: No
  • Target: Chest muscles, Triceps muscles and shoulders
  • Sets: 3 sets
  • Repetition: 8-12
    Regular Push Up

Implementation Plan

  1. Place your hands in a wider position as compared to the shoulders
  2. Position legs straight to the quads
  3. Start on your hands and knees and take a step back in a high plank position
  4. Lower your chest, and place elbows at a 45-degree angle toward the floor so that a straight line from head to heel is maintained
  5. Bend as low as you can by maintaining the alignment of your spine or pelvis i.e. without losing grip on control. Push your chest away from the ground till your eyebrows are straight. Repeat the process

Cable Crossover Chest Exercise

  • Requirement: Cable machine/Resistance Band
  • Target: Chest muscles, Triceps muscles and shoulders
  • Sets: 3 sets
  • Repetition: 8-12
    Cable Crossovers

Implementation Plan

  1. Position yourself away from the set of high pulleys cable machine or a resistance band that is placed overhead. Add a light or moderate weight to add challenge
  2. Hold the band as you step forward by taking 1 foot ahead. By maintaining adequate grip and tension at the end of the handles, move it closer to your chest
  3. Bring down the handles across your body to the belly button level
  4. Relax for a moment and then move back to the starting position. Repeat the process

Incline Bench Press Chest Exercise

  • Requirement: Incline Bench/Barbell/Dumbbells
  • Target: Chest muscles, Triceps muscles and shoulders
  • Sets: 3 sets
  • Repetition: 8-12
    incline dumbbell bench press

Implementation Plan

  1. Lay down on the incline bench, positioning your knees bent and feet facing the floor
  2. Hold the barbell in a position where your thumb is wrapped around the barbell and your palms facing your feet
  3. Position your arms straight to lift up the weight and place the weight above the collarbone
  4. Lower the weight slowly to the chest bone in a line with your mid-chest (Approx.)
  5. Pause for a moment and then take the beginning position

Flat Bench Press Chest Exercise

  • Requirement: Flat bench/Dumbbell/Barbell
  • Target: Chest muscles
  • Sets: 3 sets
  • Repetition: 8-12
    Dumbell Bench Press

Implementation Plan

  1. Lay down on the bench, positioning your knees bent and feet facing the floor
  2. Hold the barbell in a position where your thumb is wrapped around the barbell and your palms facing your feet
  3. Position your arms straight to lift the weight off the rack
  4. Shift the weight over the chest level
  5. Bend your elbows at a 45-degree angle and slowly lower the weight to the chest. Place the bars at mid-chest level. Take a short pause and push the weight back to the initial position

Incline Push Up Chest Exercise

  • Requirement: None
  • Target: Chest muscles
  • Sets: 3 sets
  • Repetition: 20
    incline push up

Implementation Plan

  1. Place your hands on the wall and position your feet back to make a 45-degree angle
  2. Keep your body straight and spine neutral
  3. Lower your chest toward the surface you are leaning on
  4. Hold for a while and take the beginning position
  5. Keep resistance feel light to meet the minimum repetitions

Conclusion

The intact read was crafted to help beginners understand the chest exercises that they can perform to build their chest muscles. Most of the listed exercises work indirectly on triceps muscles and strengthen muscles. Along with the exercises, we have also tried to recommend the sets of each exercise that you can perform along with the repetitions. You can even take advice relating to these exercises from the gym trainers as well. However, the Chest exercise at Gym are also same.