The Best Chest Workouts For Muscle Mass, Strength

The Best Chest Workouts For Muscle Mass, Strength

A well-developed chest is a calling card of lifters who’ve spent months, if not years, dedicated to hard training. From lifters bench pressing jaw-dropping weight and bodybuilders hitting the classic “side chest” pose to beginners learning how to do a push-up, chest training has always been a high priority for anyone looking to build muscle or test their strength.

Whether you have limited equipment at home, access to a fully stocked commercial gym, or no equipment at all, you can find an effective chest workout to deliver the results you’re after. Take a look, choose your goal, and get training.


The Best Chest Workouts

  • Best Chest Workout With Dumbbells

  • Best Bodyweight Chest Workout 

  • Best Chest Workout for Muscle Mass

  • Best Chest Workout for Strength

Best Chest Workout With Dumbbells

Not all lifters have the opportunity to train in a commercial gym and have turned to training in a home gym with whatever equipment they can put together. Training at home can have some incomparable benefits. It’s open 24 hours a day every day of the year, the music is never grating, and the dress code is more lenient than most public gyms to the point of being entirely optional if you’re into that sort of thing.

The biggest compromise with a home gym is typically a lack of options since equipment must be prioritized to accommodate limited floor space. Home lifters should outfit their training area with the basics, and often forgo multiple benches dedicated to specific angles, oversized cable machines with a selection of pulleys, and all sorts of standalone single-purpose machines for flyes or presses.Fortunately, as long as you have a basic bench and an adjustable dumbbell set or a few pairs of dumbbells, you can always train your chest with the right plan. And here’s the plan to follow.

The Dumbbell-Only Workout

This workout focuses on exercise variety and techniques to increase time under tension to get the most benefit from limited equipment. Perform all sets of each exercise before moving to the next exercise, and perform the workout once or twice per week depending on your overall training split.

Single-Arm Flat Dumbbell Press

  • How to Do it: Lie on a flat bench as if performing a standard dumbbell bench press, with a dumbbell in only one hand. The single-arm element makes this unilateral exercise an intense core drill while also recruiting the chest significantly.

  • Sets and Reps: 3 x 6-8 per side

  • Rest time: No rest between sides, 45 seconds rest between sets.

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