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9 Awesome Chest Exercises Better than Regular Push Ups

Take your training and gains to the next level.

These chest exercises better than regular push ups will help you to keep your upper body training varied and challenging.

Why is a Strong Chest Important?

A strong chest is important for several reasons:

Upper body strength: The chest muscles are a large and powerful group of muscles that contribute significantly to upper body strength. A strong chest can improve performance in a wide range of activities, from sports to everyday tasks such as carrying groceries or lifting children.

Posture: The chest muscles play a key role in maintaining good posture. Strong chest muscles can help to counteract the effects of sitting for long periods of time or hunching over a computer, which can lead to rounded shoulders and a forward head posture.

Benefits-of-Chest-Flyes-and-Rich-FroningSource: Photo Courtesy of CrossFit Inc

Balance: The chest muscles work in conjunction with the back muscles to help stabilize the upper body during movements such as pushing, pulling, and lifting. A strong chest can help to maintain balance and prevent injuries when performing these types of movements.

Appearance: A well-developed chest can improve the appearance of the upper body, giving a more defined and muscular look. This can be a source of confidence and self-esteem for many people.

Overall, a strong chest is an important component of overall physical fitness and can contribute to a range of health and wellness benefits. It is important to note that building a strong chest requires a balanced and consistent approach to exercise, as well as proper nutrition and rest.

What Chest Exercises are Better than Regular Push Ups?

It’s not necessarily a matter of one exercise being “better” than another, as different exercises can target different muscles and have different benefits. However, some chest exercises can be more challenging or provide greater variety in training stimulus compared to push-ups.

These are the exercises we have included in this article.

It’s always a good idea to vary your exercise routine to prevent plateaus and stimulate muscle growth. It’s also important to consider your individual fitness level and any injuries or limitations before attempting new exercises.

1. Dumbbell Bench Press

The dumbbell bench press is a strength training exercise that primarily targets the chest muscles (pectoralis major and minor) along with the triceps and shoulders. It is similar to the barbell bench press, but instead of a barbell, you use dumbbells.

To perform a dumbbell bench press, you lie down on a flat bench with a dumbbell in each hand. With your palms facing forward, you extend your arms and hold the dumbbells directly above your chest. Then, you lower the dumbbells to either side of your chest by bending your elbows, keeping them close to your body. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, straightening your arms. Repeat for the desired number of repetitions.

The dumbbell bench press can be a good alternative to the barbell bench press, as it requires greater stabilization and can help to correct muscle imbalances. It can also provide greater range of motion and flexibility in the shoulders.

2. Incline Barbell Bench Press

The incline barbell bench press is a strength training exercise that targets the upper portion of the chest muscles, as well as the front shoulders and triceps. It is a variation of the traditional barbell bench press that is performed on an incline bench with the bench angled at around 30-45 degrees.

To perform the incline barbell bench press, you lie down on an incline bench and grip the barbell with your hands slightly wider than shoulder-width apart. Lift the bar off the rack and hold it above your chest with your arms fully extended.

Slowly lower the bar to your upper chest by bending your elbows, keeping your wrists straight and elbows flared out slightly. Pause at the bottom of the movement, then push the bar back up to the starting position, straightening your arms. Repeat for the desired number of repetitions.

The incline barbell bench press can be an effective way to target the upper portion of the chest muscles, which can help to create a more rounded and aesthetically pleasing chest. It can also help to improve overall upper body strength and stability. It’s important to use proper form and appropriate weight to avoid injury and get the most benefit from the exercise.

3. Cable Chest Fly Exercise

The cable chest fly is a strength training exercise that targets the chest muscles (pectoralis major and minor). It is performed using a cable machine, which provides constant resistance throughout the movement.

To perform the cable chest fly, you stand facing a cable machine with the pulleys set at chest height. Attach handles to the pulleys, and grasp one handle in each hand. Step forward with one foot to create tension on the cables. Keeping your arms straight, bring your hands together in front of your chest, squeezing your chest muscles. Hold for a moment, then slowly release your hands back to the starting position, keeping your arms straight. Repeat for the desired number of repetitions.

The cable chest fly can be a good way to add variety to your chest workout and provide a different type of resistance than traditional weightlifting exercises. It can also help to improve muscle definition and strength in the chest. It’s important to use proper form and appropriate weight to avoid injury and get the most benefit from the exercise.

4. Dumbbell Chest Fly Exercise

The dumbbell chest fly is a strength training exercise that targets the chest muscles (pectoralis major and minor) as well as the shoulders and arms. It is performed using dumbbells, which provide an unstable resistance throughout the movement.

To perform the dumbbell chest fly, lie down on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with your arms extended, palms facing each other. Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows and squeezing your chest muscles as you do so. When your arms are extended to the sides, pause for a moment, then bring the dumbbells back up to the starting position. Repeat for the desired number of repetitions.

The dumbbell chest fly can be a good way to isolate the chest muscles and improve muscle definition and strength. It can also help to correct muscle imbalances and improve range of motion in the shoulders. It’s important to use proper form and appropriate weight to avoid injury and get the most benefit from the exercise.

5. Chest Press Machine Exercise

The chest press machine is a strength training exercise that targets the chest muscles (pectoralis major and minor), along with the shoulders and triceps. It is performed using a chest press machine, which provides a guided resistance throughout the movement.

To perform the chest press machine exercise, sit down on the machine with your feet flat on the floor and your back pressed against the backrest. Grasp the handles of the machine with both hands, positioning your hands slightly wider than shoulder-width apart.

Push the handles forward, extending your arms and pushing the weight away from your body. Pause for a moment at the end of the movement, then slowly release the weight and bring the handles back towards your body, bending your elbows. Repeat for the desired number of repetitions.

The chest press machine can be a good way to improve overall chest strength and muscular endurance. It can also be a good alternative to free weight exercises for those who may have limitations or are new to strength training. It’s important to adjust the weight and machine settings to your individual needs and use proper form to avoid injury and get the most benefit from the exercise.

6. Parallel Bar Dips

Parallel bar dips are a bodyweight exercise that primarily targets the chest, shoulders, and triceps muscles, but also engages the core and back muscles as stabilizers. This exercise involves dipping between two parallel bars, hence the name.

To perform parallel bar dips, begin by gripping the parallel bars with your palms facing inward, and lift yourself up, so that your arms are fully extended and your feet are off the ground. Lower your body by bending your elbows, keeping your torso upright and your elbows close to your body. Once your shoulders are at the same level as your elbows, pause briefly and then push yourself back up to the starting position, straightening your arms. Repeat for the desired number of repetitions.

Parallel bar dips are a challenging exercise that can help to increase upper body strength and muscle endurance, particularly in the chest, triceps, and shoulders. They can be performed with a variety of modifications, such as adding weight or adjusting the width of the bars, to increase or decrease the difficulty of the exercise. It’s important to use proper form and appropriate modifications to avoid injury and get the most benefit from the exercise.

7. Weighted Push Ups

Weighted push ups are a variation of the traditional push up exercise that involves adding extra resistance to the movement through the use of weight plates or other forms of resistance. This exercise primarily targets the chest, shoulders, and triceps muscles, but also engages the core and back muscles as stabilizers.

To perform weighted push ups, begin in a push up position with your hands slightly wider than shoulder-width apart, and place weight plates or other forms of resistance on your back. Lower your body towards the ground by bending your elbows, while keeping your body in a straight line from your head to your feet. Once your chest is just above the ground, push yourself back up to the starting position, extending your arms. Repeat for the desired number of repetitions.

Weighted push ups can be a challenging exercise that can help to increase upper body strength and muscle endurance. They can be performed with a variety of modifications, such as adjusting the placement of the weight or using different types of resistance, to increase or decrease the difficulty of the exercise. It’s important to use proper form, appropriate modifications, and a weight that is manageable to avoid injury and get the most benefit from the exercise.

8. Single Arm Dumbbell Bench Press

The single arm dumbbell bench press is a variation of the traditional dumbbell bench press exercise that involves performing the movement with only one arm at a time. This exercise primarily targets the chest, shoulders, and triceps muscles, but also engages the core and back muscles as stabilizers.

To perform the single arm dumbbell bench press, lie down on a flat bench with a dumbbell in one hand. Hold the dumbbell with your palm facing inwards, and fully extend your arm towards the ceiling. Lower the dumbbell towards your chest by bending your elbow, while keeping your upper arm close to your body.

Once the dumbbell is just above your chest, press it back up towards the ceiling, fully extending your arm. Repeat for the desired number of repetitions, then switch arms and perform the exercise with the other arm.

The single arm dumbbell bench press can be a challenging exercise that can help to improve overall upper body strength and muscle endurance. It can also help to correct muscle imbalances between the left and right sides of the body. It’s important to use proper form, appropriate weight, and to perform the exercise with both arms to avoid muscle imbalances and get the most benefit from the exercise.

9. Decline Push Ups

Decline push ups are a variation of the traditional push up exercise that involves elevating the feet to create a decline or downward angle. This exercise primarily targets the upper chest muscles, but also engages the shoulders, triceps, and core muscles.

To perform decline push ups, begin by placing your feet on an elevated surface, such as a bench or step, and positioning your hands slightly wider than shoulder-width apart on the ground. Lower your body towards the ground by bending your elbows, while keeping your body in a straight line from your head to your feet. Once your chest is just above the ground, push yourself back up to the starting position, extending your arms. Repeat for the desired number of repetitions.

Decline push ups can be a challenging exercise that can help to increase upper body strength and muscle endurance, particularly in the upper chest muscles. They can be performed with a variety of modifications, such as adjusting the height of the surface or adding weight to increase or decrease the difficulty of the exercise. It’s important to use proper form, appropriate modifications, and a surface that is stable and secure to avoid injury and get the most benefit from the exercise.

What are the Muscles of the Chest?

The chest, or pectoral, muscles are a group of large, powerful muscles located in the upper body.

There are two main muscles in the chest:

Pectoralis major:

This is the larger and more superficial of the two chest muscles. It originates on the sternum, clavicle, and the first six ribs, and inserts on the humerus. The pectoralis major is responsible for horizontal adduction, flexion, and internal rotation of the arm, as well as scapular protraction and depression.

Pectoralis minor:

This is the smaller and deeper of the two chest muscles. It originates on the third, fourth, and fifth ribs, and inserts on the coracoid process of the scapula. The pectoralis minor is responsible for scapular protraction and downward rotation.

In addition to these two main muscles, there are several other muscles that contribute to chest function, including the serratus anterior, which helps to stabilize the scapula during arm movements, and the subclavius, which helps to stabilize the clavicle. The chest muscles work in coordination with the shoulders, arms, and back muscles to perform a wide range of movements, such as pushing, pulling, and lifting.

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