The bench press is one of the most recognizable exercises as a potent chest builder, but many lifters still struggle to gain size and strength in the chest with that lift alone.
Building a bigger chest isn’t as simple as aimlessly cranking out some bench presses and push ups, and here’s why…
When looking to gain chest mass during a bulking process, it is recommended to include a variety of movements spanning across several rep ranges. Your training should come from a combination of compound movements like flat and incline bench pressing, dips, dumbbell training, and more isolated movements like flyes.
The addition of higher rep training using machines is also helpful as they allow you to train the chest more frequently and at higher intensities without being limited by other muscle groups.
In short, the more you can train your chest (up to 2-3 times per week), and recover from that training properly (smart programming and eating enough food), the more you can repeat this muscle-building process.
7 Must-Do Chest Exercises for Building a Bigger Chest
Below are seven of the best chest exercises to build a bigger chest for any level of lifter.
I recommend training chest 2-3 times a week max, with each session lasting 4-8 total sets (no more than 20 sets per week for most people).
For best results, start training these movements in the full range of motion and track your progress. More training volume does not alway equate to more muscle growth.
Be sure to refer to the chest workouts below to learn more about how to grow a bigger chest by training multiple times a week.
The 7 best bulking chest exercises are:
- Flat Barbell Bench Press
- Incline Barbell Bench Press
- Floor Press
- Dumbbell Bench Press (Incline or Flat)
- Dumbbell Flye (Flat or Incline)
- Dips
- Deficit Push Ups
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