Chest strength is more than just physical definition; strong pectoral muscles can help with posture, breathing and support of surrounding muscles and joints. While muscles take time to grow, developing a strong chest does not. The trick is knowing which chest exercises to emphasize. Continue reading to learn more about the importance of chest muscles and seven different chest exercises recommended by personal trainers.

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What Are Chest Muscles?

Before you begin workouts to develop chest muscles, it’s important to understand what (and where) those muscles are. “The chest muscles are made up of the pectoralis major and minor, as well as the serratus anterior, subclavius, and intercostals,” says Corinne Croce, co-founder of New York City physical therapy and personal training facility Body Evolved.

Each of these muscles is located in a different part of the chest and has a unique form and shape.

• Pectoralis major: The largest muscle of the anterior chest wall, the pectoralis major is located beneath the breast tissue and forms the anterior chest wall of the space beneath the shoulders.
• Pectoralis minor: The pectoralis minor is a triangular-shaped muscle located beneath the pectoralis major.
• Serratus anterior: This muscle extends along the lateral wall of the thorax (located between the neck and abdomen) and the scapula (a triangular-shaped bone in the upper back) from the first rib to the eighth or ninth rib.
• Subclavius: This small, triangular muscle is located across the shoulders and elevates the first rib.
• Intercostals: These muscles make up the different groups of muscles that lie between the ribs and make up the chest wall.

Why Are Chest Muscles Important?

The chest muscles play several important roles, says Tatiana Lampa, corrective exercise specialist and certified personal trainer. “The chest muscles are responsible for pushing the arms away from the body or pushing the body away from the arms,” ​​she says. Throwing a ball, rocking a baby in a crib, pulling yourself up across the floor or picking something up from a high shelf are all actions that activate your chest muscles.

In addition, properly balanced chest muscles are important for maintaining good posture because they support shoulder and spinal function, which in turn help keep the body upright. Having a strong chest also improves lung function, as developed chest muscles improve breathing.

How to Develop Strong Chest Muscles

When it comes to strengthening chest muscles, it’s all about consistency, Lamppa says. It’s also important to work on the muscles surrounding the chest. “You still need to build strength and stability in other muscle groups to support the chest, especially the shoulders, back and core,” says Croce.

Diaphragm breathing and other breathing exercises are also an important part of strengthening chest muscles — by strengthening the diaphragm, they make the chest exercises themselves easier to perform.

1. Traditional Pushups

Equipment needed: none

Start on your hands and knees, keeping your knees a few inches apart and your hands slightly wider than your shoulders. Straighten your arms and legs so that your knees are no longer on the floor, bringing you into a high plank position. Slowly lower your body, keeping your head, neck, shoulders, back and legs in a straight line, until your chest is a few inches above the floor. Use your chest and arms to push yourself back up to the starting position. Repeat this motion eight to 10 times for two or three sets.

To modify the pushup, keep your knees on the floor and move the same motion throughout the upper body.

“Pushups are one of the best bodyweight exercises, and you don’t need any equipment,” Lamppa says. Pushups activate not only the chest muscles, but also the core, upper back and shoulders, which is important.

2. Scapular Pushups

Equipment needed: none

For this pushup variation, start in a high plank position, with your hands at shoulder width and your feet a few inches apart. Keeping your back and arms straight, slowly press your shoulder blades toward each other and then release them. The body should move only slightly up and down — not as much as during a traditional pushup. Do two to three sets of eight to 10 scapular pushups.

You can modify this exercise by placing your knees on the floor.

“Scapular pushups are great for hitting the serratus anterior (muscle),” says Croce.

3. Wide Grip Chest Press

Equipment needed: Dumbbells, weight bench (optional)

Lie with your back straight on the floor or on a weight bench. Place your feet flat on the floor and bend your knees. Hold a dumbbell in each hand. Position your arms like a cactus, so that each arm is at a 90-degree angle and your hands are about 3 inches wider than your shoulders. Start with your elbows bent. As you exhale, press the dumbbells up to just above your chest. Breathe in and lower both dumbbells in a controlled motion. Complete two to three sets of 10 repetitions.

To modify this exercise, lift the dumbbells alternately instead of lifting them all at once.

The wide-grip chest press activates the pectoralis major, shoulder and triceps muscles. It can be performed using a barbell, but Kroos recommends starting with dumbbells that are a comfortable weight for your fitness level and strength.

4. Narrow Grip Chest Press

Equipment needed: Dumbbells, weight bench

The narrow-grip chest press works slightly different muscles than the wide-grip chest press, targeting the lower chest and shoulders. It is performed in the same way as the wide-grip chest press, except that the hands should be shoulder-width apart and no more.

Similar to the wide-grip chest press, lie with your back flat on the floor or lie on a weight bench with your legs flat on the floor and knees bent. Hold a dumbbell in each hand. This time, instead of placing your hands wider than your shoulders, place them shoulder-width apart. Hold the weights just above your chest. Start with your elbows bent and exhale as you push the dumbbells up above your chest. Inhale as you lower both dumbbells in a controlled motion and place them directly above your chest. Complete two to three sets of 10 reps.

5. Incline Bench Press

Equipment needed: Weight bench, barbell (or dumbbells, to modify the move)

Lie on your back on a weight bench at a 30-degree incline. Place your hands on the barbell with palms facing up. Extend your arms, lifting the bar until it’s above your shoulders. Slowly lower the bar back to your chest. Repeat this exercise 10 to 15 times in two to three sets.

To modify this exercise, use dumbbells of a weight you can comfortably lift, hold a dumbbell in each hand and perform the exercise in the same way.

“This exercise works the pectoralis major,” says Lamppa. “This is another great exercise for strengthening your upper chest.”

6. Cable Chest Flys

Equipment needed: Cable machine (or a weight bench and dumbbells, to modify the move)

Stand with your back to the cable machine and grab the cable handles. Place one foot in front of the other, leaning forward slightly. Keep your back straight. Maintaining a slight bend in your arms, pull the handles in front of your chest toward each other until your hands meet, then slowly release, returning both arms to their starting position at the same time. Keep your core engaged throughout the exercise. After 10 to 15 repetitions, switch your foot positions and repeat the exercise for another set.

If doing cable chest flyes using a cable machine seems too strenuous, use a flat bench and dumbbells instead, Lamppa says. Lie flat on the bench with your feet firmly planted on the floor and a dumbbell in each hand. Start with both arms extended out to the sides with your elbows slightly bent. Your palms should face the ceiling. Exhale, bring both arms above your chest so your hands meet in the middle. Inhale and slowly bring your arms back to the starting position. Repeat 10 to 15 times for two to three sets.

Lampa recommends this exercise for working the pectoralis major and minor. “Using a cable is a great way to maintain the tension of the weight,” she says.

7. Triceps Dips

Equipment needed: A flat raised surface, such as a chair, couch or weight bench

Press your palms on a chair, couch, weight bench or any other flat, raised, stable surface. Place your feet flat on the floor and bend your knees so your thighs are parallel to the floor. Your bottom should be slightly above the chair or couch. Keeping your arms straight, bend at the elbows and lower your body until your arms are bent at a 90-degree angle, keeping them close to the body. Return to the starting position using your pectoralis major muscles, triceps and shoulders, keeping the core activated. Complete 10 to 15 reps for two to three sets.

Lamppa says the triceps dip can also be performed on the floor instead of using a raised flat surface. “It’s a smaller range of motion, but it still targets [the same muscles],” she says. To perform this modification, place your feet and hands on the floor and point your fingers toward your body. Bend your elbows and lift your toes up so only your heels are on the floor. Extend your arms, straighten your elbows and press your ankles into the floor at the same time, bringing your buttocks off the floor. Slowly bend your elbows and lower back down to the starting position, hovering slightly above the floor. Repeat 10 to 15 times and complete two to three sets.

“Triceps dips are another great bodyweight exercise to incorporate because it works your chest, shoulders, and triceps,” Lamppa says.