Bench Press

Bench Press is without question one of the best chest workouts to build strength and size in the chest. It should be a staple in any workout routine regardless of your goals. It is extremely effective at building strength in the pectorals, triceps, and deltoids.

To perform the bench press properly, one lays flat on a bench and lowers a barbell slowly towards the chest without bouncing off the chest, and pushes the weight back to the starting position until the arms are straight and the chest is flexed.

Most effective chest routines include 3 to 4 sets of bench press with 6 to 12 reps performed depending on the goal of the individual. It is common for chest routines to involve 4 to 6 exercises working the chest from different angles and differing amounts of isolation.

This exercise can also be performed on an incline or decline bench, and dumbells can be substituted for a barbell to put more emphasis on the stabilizing muscles and to carve definition into your chest.