Best Exercises to Build a Big and Defined Chest

1. Dumbbell Triceps Extension: 

This exercise is very effective in toning the upper arms and doing it correctly is simple.

How to perform the exercise:

Stand straight while holding a pair of dumbbells. 

Extend your arms, lowering them just past your shoulders and then push back up again. 

Begin with 3 sets of 10 repetitions and build up from there based on how you feel and progress in strength.

2. Barbell Bent Over Row: 

This exercise will create just as much muscle on your back and upper arms as the previous one did.

How to perform this exercise: 

Stand straight while holding a barbell with both hands. 

Bend down at the waist about 30 degrees while keeping your back straight. 

Raise the barbell up to your chest, pulling it with your arms and back muscles until you feel a slight stretch in your shoulders.

3. Dumbbell Triceps Kickback: 

This exercise is great for targeting the triceps without needing to use any weights.

How to perform this exercise: 

While sitting upright on an incline bench, extend one arm straight out at full length. 

Bend your arm at the elbow so that it’s nearly perpendicular to your torso while squeezing your triceps muscles.

4. Dumbbell Chest Press: 

A good exercise for building chest and shoulder muscles, this movement is very straight forward. 

How to perform this exercise: 

Stand up straight while holding dumbbells with both hands. 

Slowly lower the weights until your arms are fully extended and then slowly push back up again.

5. Barbell Bench Press: 

If you’re looking for a solid exercise to build up your chest, shoulders, triceps and upper back muscles, the barbell bench press is what you need. 

How to perform this exercise:

Lie face down flat on a weight bench while holding a barbell with both hands. 

Slowly lower the barbell down to your chest and press back up again. 

6. Barbell Deadlift: 

A great exercise to build up muscle in your lower back, this movement is one of the most effective around.

How to perform this exercise: 

Stand straight while holding weights in front of you with both arms. 

Bend down at the waist while keeping your back straight and touch the weights to the ground. 

Then raise yourself back up again, being sure to go slowly so that your form doesn’t suffer.

7. Barbell Squat: 

This exercise can easily be done in a home gym using just one barbell .

How to perform this exercise: 

Stand straight while holding weights in front of you at your sides. 

While keeping your back straight and knees unlocked, bend down (keeping the barbell close to your body) until you are nearly parallel with the ground. 

Then push yourself back up again, remembering not to lock your knees when doing so. 

8. Dumbbell Squat: 

This exercise is similar to the barbell squat except that there are no weights.

How to perform this exercise: 

Stand straight while holding a dumbbell in each hand. 

While keeping your back straight and knees unlocked, bend down (keeping your arms close to your body) until you are nearly parallel with the ground. 

Then push yourself back up again, remembering not to lock your knees when doing so.

9. Chin Ups: 

These are a great exercise for the upper back and biceps because they use your own body weight instead of weights. 

How to perform this exercise: 

Stand on a chair or a sturdy platform while holding the bar above you with both hands. 

While keeping your legs against it, pull yourself up until your chin is over the bar – then slowly lower back down again.

10. Pull Ups: 

Another excellent exercise which uses only your own body weight, and can be done in a doorway.

How to perform this exercise: 

Stand facing away from a door frame while holding it with both hands at arms length. 

While keeping your back straight, use your arms and back muscles to pull yourself up so that you are parallel with the ground, then slowly lower yourself back down again. 

To see if it works, you’ve got to try it!

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