5 Best Exercises To Train Your Chest Muscles + Schedule

Every bodybuilder has a stubborn muscle group that doesn't seem to want to grow. For me, it was my chest for years.

Actually increasing the mass (which is the goal of bodybuilding) turned out to be more difficult than expected.

Until I discovered the secret in various training routines and techniques to grow my chest.

In this blog, I'll discuss the anatomy and function of the pectorals and give you five of my favorite chest exercises ( + scheme ) that will transform your flat chest into well-shaped pecs.

5 Best Exercises To Train Your Pecs + Schedule

What you will learn in this blog include:

  • How often you should train the pectoral muscles per week
  • 1 Simple trick to three to five times more muscle and strength building
  • 6 Tips that ensure faster muscle growth
  • 6 effective exercises to train your chest muscles
  • And much, much more.

The Anatomy and Function of the Pectoral Muscles

To effectively build muscle mass using strength training, it is important to know the anatomy of the muscles and how they work.

The chest is part of the push muscles in your upper body.

The pectoral muscles, as part of this group, allow you to perform pushing movements such as pushing away on a bench press or performing simple daily activities such as moving a chair in the living room.

Our pectoral muscles are actually made up of two muscle groups: the pectoralis major and the pectoralis minor.

You mainly use the pectoralis major when you move your arms inward.

Moving your shoulders forward is done by the pectoralis minor.

To ensure optimal muscle growth, you will need to max out the pectoral muscles for short periods of time each week using a few effective exercises.

There are different exercises for these muscle groups, but to get a wider chest, both muscle groups must be stimulated with intensive training.

There are several exercises that you can use to increase the mass of your chest muscles.

I will come back to that in detail later.

Now first something you need to know about the pectoral muscles.

The Pectoralis Major

The pectoralis major is a large thick fan-shaped muscle that sits at the front of the human body. Below this muscle is the pectoralis minor.

you need to know about the pectoral muscles

The pectoralis major allows us to move our arms toward our body and sideways.

Due to its size, the pectoralis major is the strongest pectoral muscle and is mainly responsible for a huge chest.

This muscle group is especially active when you are doing pushups or bench press exercises.

The Pectoralis Minor

The pectoralis minor is a small triangular muscle that lies deep below the pectoralis major.

The main function of the pectoralis minor is to stabilize and provide downward rotation of the scapula ( scapula ).

Anatomy and Function of the Pectoral Muscles

Get Maximum Muscle Mass And Strength With 1 Simple Trick

What if I told you now that there is one simple trick to build more muscle mass and strength that any bodybuilder can perform, whether you are a beginner or advanced?

Brazilian sports scientists from the University of São Paulo discovered it.

The Brazilian scientists got 12 healthy men to train their biceps twice a week for 12 weeks.

Each workout consisted of three sets of eight repetitions. The men trained until they could no longer ( to failure ).

Half of the men did the exercise with a relatively fast movement ( fast speed group ). That is, both the up and down movement took 1 second.

The other group of men made slower repetitions ( slow speed group ). Also in these subjects, the upward movement lasted 1 second, but the return movement took longer (3 seconds).

When, after 12 weeks, the results of both groups were looked at and compared, the scientists saw something remarkable:

  • The 'slow speed' group had made up to five times more progress than the 'fast speed' group.
  • Also in the increase of muscle mass showed that the 'slow speed' group it three times did better.
The researchers conclude that 'slow speed' training when performing exercises is much more effective at stimulating hypertrophy (ie muscle growth).


stimulating hypertrophy

6 Tips That Ensure More Muscle Growth

Before we focus on the different chest exercises, I want to share some tips with you that are very important if you want to go for maximum muscle building in the gym.

  • Use a spotter

A spotter is someone who can support you in performing your exercises. Preferably an experienced person in the gym.

This way you don't have to worry about your chest getting crushed if you think you might collapse under the weight.

With a spotter, you can maximize the limits of your chest muscles without running the risk of things going wrong.

  • Listen to your favorite music

A good beat in your ears will give you that little bit of extra power you need to push those last reps away.

Listening to motivational workout music during your workout is a great way to recharge you mentally and make sure you leave the gym with sore muscles.

  • take enough rest

The goal of good chest training is to stimulate (or destroy) the muscle fibers in your chest muscle as much as possible. This causes tiny tears in the muscle fibers (microtrauma).

Your body will then want to repair this damage and will proceed to create more muscle mass so that it can handle this load in the future.

This recovery ensures muscle growth.

But this muscle growth can only happen if you give the body enough rest and time to recover.

Constantly training your chest without adequate rest (and nutrition) will result in overtraining and muscle injuries.

To stay healthy and strong, it is important that you do not expose the chest muscles to an intensive workout more than twice a week.

  • Visit the gym regularly

In order to see the desired result, it is important that you hang on the weights regularly.

You get the best results if you hit the gym four times a week.

Because suppose you only work your chest muscles once a week, then you only have 52 training sessions per year to stimulate your chest muscles to the maximum.

That is why it is important that you always go to the extreme, otherwise, it is a waste of your training.

  • Turn things around

It is always wise to train with other experienced athletes so that you can learn from each other.

Leave your regular schedule for a week and surprise yourself with unfamiliar chest exercises. In this way, you give your chest muscles new stimuli.

  • Food and water

The process of building muscle is more than just lifting heavyweights in the gym.

The food you eat ultimately determines the increase in muscle mass and strength. Your body needs healthy and protein-rich food to build more muscle mass.

Also, drink enough water daily to prevent dehydration of your muscles (2.5 to 3 liters).

How Often You Should Exercise The Pecs

The question I am often asked is how many times you should train the pectoral muscles per week.

To answer that question, I fall back on my experience as a bodybuilder.

You have several options to start with.

You can train the pectoral muscles once, twice, or three times a week. But the optimal frequency mainly depends on what your goals are.

Do you want a strong chest? Do you want broad and well-filled chest muscles like Arnold Schwarzenegger?

Are you a bodybuilding beginner or an experienced hand?

These are important questions that you need to answer for yourself before applying a certain chest training frequency.

It is also important to mention that your muscles need time to recover.

Recovery time ranges from 48 hours to 72 hours. During this period you should relieve the chest muscles.

Of course, it also depends on how hard you train. Think about the number of repetitions of your sets and reps and the weights you use.

If you train your chest muscles once a week, it is necessary that you do at least 4 to 5 chest exercises and train them in the most intensive way possible.

Another way is to train the pecs twice a week on a four- or five-day split schedule.

Training your chest twice a week is my personal preference and will ensure maximum development in both muscle mass and strength.

With the frequency of training your chest muscles three times a week, you run the risk of muscle injuries and overtraining.

Chest Exercise #1: Bench Press

Bench press, or bench presses, is indispensable for any bodybuilder who values ​​his chest muscles.

This basic exercise is perhaps the most important exercise for increasing the muscle mass of the chest muscles.

The bench press is also an important compound exercise. After all, in addition to the pectoral muscles, the triceps and front shoulder heads are also addressed.

Despite being a very popular exercise, both among beginners and experienced bodybuilders, mistakes are often made when performing the bench press.

The performance of the bench press:

  • You lie on the couch with your back so that your neck and head are supported. Your knees should be at a 90-degree angle with your feet flat on the floor. This is the basic position for the exercise.
  • Lie with your head under the bar and position yourself so that the bar is in line with your chest. Place your hands on the bar slightly wider than your shoulders and your elbows bent at a 90-degree angle.
  • Inhale and let the bar come down slowly and in a controlled manner. You want to lower the bar twice as slowly as you push it up.
  • Then push the bar back to the starting position using your chest muscles.

Chest Exercise #2: Incline Bench Press

The incline bench press, also known as the incline bench press, is a variant of the normal bench press.

This chest exercise focuses more on developing the upper part of your pecs (upper pecs). This chest exercise is also a compound exercise in which you also target other muscle groups.

Because of the oblique angle of the bench (30 to max. 45 degrees), this chest exercise puts less pressure on your rotator cuff, something that often leads to injuries when using the flat bench.

However, there is a small drawback to this incline chest exercise if it is not applied properly.

The front deltoids (front shoulders) will do most of the work with the incline bench press so that the top of your chest muscles are no longer stimulated enough.

That is why it is wiser to pay attention to good performance when using an incline bench press – with fewer heavyweights – where you switch off the front deltoids.

The implementation of the incline bench press is as follows:

  • Lie with your back on an incline bench at a 30 to 45-degree angle. The higher the angle is set, the more likely your front deltoids are doing the job. So pay attention to this.
  • Grab the bar shoulder-width apart and wrap your fingers around the bar with palms away from your face.
  • Then lift the bar and hold it straight over you. Inhale and slowly lower the bar until the bar almost touches the top of your chest. Hold this position for one second and push the bar back in a controlled manner to the starting position.

Chest Exercise #3: Dumbbell Fly

Another good chest exercise is the dumbbell flyes.

The dumbbell flyes is a typical isolation exercise that only targets the chest muscles. This exercise can be performed in several ways.

You can perform it with the arms at a 90-degree angle. This ensures that the exercise is less difficult to perform.

The elbows slightly bent is the normal position when performing the dumbbell fly.

The performance of the dumbbell flyes:

  • You lie on your back on a bench and hold a dumbbell in both hands. You raise the arms, which are slightly bent in the starting position, at the same time (stretched).
  • Then slowly lower the arms back down to the starting position. Make sure that your back muscles are contracted during the exercise and that you maintain an upright posture.

It is important – as with all exercises – to have the right technique.

Using good technique takes precedence over using heavyweights! You can also perform this exercise on a flat bench or with a backrest at a 30-degree angle.

Chest Exercise #4: Cable Crossover

You can also train the chest muscles well by using cables.

The cable crossover is a frequently used and effective isolation exercise. The pectoralis major is trained through this exercise. The height of the cables may vary so that all parts of the pectoral muscles are trained.

Cable Crossover

You perform the cable crossover as follows:

  • Place your feet hip-width apart and bend your upper body slightly forward. Spread your arms, keeping the elbows slightly bent. This is the starting position.
  • Then bring the arms together. While doing so, make sure that you inhale and that you do not bend the arms beyond the starting position.
  • When pushing in, get the power from the pecs, not the biceps. This is a matter of correct muscle contraction.

Breast Exercise #5: Dipping

The chest dip is a compound exercise that targets multiple muscle groups. By focusing on the pectoral muscle, you can increase its mass considerably.

Experienced bodybuilders will use the dip rack for this exercise, but you can also use a machine for it.

You dip in the following way:

  • You rest on the handles with your arms outstretched. Let your legs float and bend your knees so that your feet are behind you. This will help you balance as you lean forward.
  • Then, inhale and bend your arms so that your chest is level with the handles.
  • In the finishing position, your elbows are bent at a right angle. To keep the triceps from doing most of the work during the dip, it's important that you bend over slightly while performing the dip.
chest dip

If you notice that your own body weight is easy for you while dipping, you can add extra weight with the help of a belt.


All 5 described chest exercises ensure that the pectoral muscle eventually becomes larger and thicker in cross-section.

Varying in different exercises and progressive training (continuing to build up with weights) appears to be the key to success.

On the days that you want to target the chest muscles, it is important that you do at least 3 to 4 chest exercises per training that you can choose below:

chest exercises Schedule
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