Build A Bigger, Stronger Chest: 6 Best Chest Pumping Workouts

Are you a fitness freak looking to take your chest pump exercises to the next level?

Imagine entering the gym with unstoppable confidence and seeing heads turn as you showcase your incredible upper body strength.

This is achievable for anyone committed to following an intensive, targeted chest routine that will completely revolutionize your strength training goals.

In this blog post, we’ll go over some of the best chest pump exercises so that you can unleash the maximum potential of each rep and gain impressive results in no time.

So, let’s get going:

Best Chest Pump Workouts & Exercises

Let’s have a look at the top 5 chest pumping exercises to have a defined chest sooner than later:

1. Barbell Bench Press

The barbell bench press is a popular chest pump exercise for developing strength and size in the chest muscles.

Focus on keeping your shoulder blades retracted and your chest lifted throughout the movement.

How To Do Barbell Bench Press?

• Set up the equipment: Load the desired weight on the barbell and lie on a flat bench with your feet flat on the floor.
• Position your body: Position your body so that your head, shoulders, and buttocks are in contact with the bench. Your eyes should be directly under the bar.
• Grip the bar: Grip the bar with your hands slightly wider than shoulder-width apart. Your palms should be facing away from you, and your thumbs should be wrapped around the bar.
• Unrack the bar: Lift the bar off the rack and hold it above your chest with your arms fully extended.
• Lower the bar: Slowly lower the bar to your chest, keeping your elbows tucked in at a 45-degree angle to your body.
• Press the bar: Press the bar back up to the starting position, extending your arms fully.
• Repeat: Perform the desired number of repetitions.

2. Seated Machine Press

Are you looking for one of the best chest pump workouts that both beginners and professionals can do? The seated machine press is a popular exercise that will pump your chest like a dream.

Use a controlled tempo and avoid using momentum to complete the exercise.

This helps to ensure that the chest muscles are doing the majority of the work and minimizes the risk of injury.

How To Do Seated Machine Press?

• Set up the equipment: Adjust the seat height and the weight on the machine according to your preference.
• Position your body: Sit down on the machine and position your body so that your back is flat against the backrest, your feet are flat on the ground, and your hands are grasping the handles.
• Adjust the handles: Adjust the handles so that they are level with your chest or slightly below.
• Press the handles: Push the handles away from your body, extending your arms fully.
• Release the handles: Slowly release the handles back towards your chest, keeping your elbows tucked in at a 45-degree angle to your body.
• Repeat: Perform the desired number of repetitions.

3. Flat-Bench Dumbbell Flye

The Flat-Bench Dumbbell Flye is a great exercise for targeting the chest muscles, especially the pectoralis major. If you’re making a list of the best chest-pumping moves, ensure you don’t ignore this workout.

Avoid lowering the dumbbells too far down as this can cause the shoulders to rotate and take the emphasis off the chest muscles. Instead, focus on maintaining a slight stretch in the chest muscles at the bottom of the movement.

How To Do Flat-Bench Dumbbell Flye?

• Lie on a flat bench: Grab a pair of dumbbells and lie on a flat bench with your feet flat on the floor.
• Hold the dumbbells: Hold the dumbbells with a neutral grip (palms facing each other) and your arms extended above your chest. Keep a slight bend in your elbows throughout the exercise.
• Lower the dumbbells: Slowly lower the dumbbells out to the sides of your body in a controlled manner, keeping your elbows slightly bent.
• Stretch your chest: Lower the dumbbells until you feel a stretch in your chest muscles, but do not let your elbows drop below the level of your shoulders.
• Bring the dumbbells back up: Contract your chest muscles and bring the dumbbells back up to the starting position, keeping your elbows slightly bent.
• Repeat: Perform the desired number of repetitions.

Chest Pumping Workouts For Men

If you don't know how to pump chest muscles, we have got you covered with these exercises: 

4. Scapular Push-Up

The scapular push-up is a no-equipment chest pump exercise that targets the chest, shoulders, and upper back muscles.

Engage your core muscles to maintain a stable plank position and avoid letting your hips sag or lift too high.

This helps to ensure proper form and maximize the benefits of this chest pump exercise.

How To Do Scapular Push-Up?

• Assume a plank position: Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
• Retract your shoulder blades: Squeeze your shoulder blades together and down toward your back pocket. Your chest should be lifted, and your upper back should be engaged.
• Push your chest forward: Keeping your shoulder blades retracted, push your chest forward towards the ground without bending your elbows.
• Return to the starting position: Release the tension in your shoulder blades and return to the starting position.
• Repeat: Perform the desired number of repetitions.

5. Cable Crossover

The Cable Crossover is an effective no-weight chest pumping exercise that is sure to produce results. Keep your elbows slightly bent throughout the exercise to prevent injury.

Avoid rounding your shoulders or hunching forward during the exercise. Keep your shoulders down and back to maintain proper posture and maximize chest activation.

How To Do Cable Crossover?

• Set up the equipment: Adjust the pulleys to the highest position on a cable crossover machine. Attach a handle to each pulley.
• Stand in the center: Stand in the center of the machine, facing away from the pulleys.
• Grab the handles: Grab a handle in each hand with an overhand grip (palms facing down).
• Step forward: Take a step forward with one foot to create tension on the cables.
• Position your body: Lean forward slightly and position your arms so they are extended to the sides of your body at shoulder height.
• Cross the handles: Keeping your arms straight, cross the handles in front of your body, bringing them together in the center of your chest.
• Contract your chest muscles: Squeeze your chest muscles as you bring the handles together.
• Return to the starting position: Slowly release the tension in your chest muscles and return the handles to the starting position.
• Repeat: Perform the desired number of repetitions.

6. Chest Dips

Chest dips are an effective bodyweight exercise that primarily targets the chest muscles, along with the triceps and shoulders.

It’s one of the finest chest pumping workouts that can be performed on parallel bars, dip stations, or even using two stable surfaces that are at a suitable distance apart.

How To Do Chest Dips? 

• Hold the bar: Hold the bars with an overhand grip, your palms facing forward. Your arms should be fully extended and your feet off the ground.
• Bend your elbows: Keep your elbows slightly bent and your body upright. Your chest should be up, shoulders back, and core engaged.
• Maintain chest-up posture: Lean your torso slightly forward while maintaining the chest-up posture. This will ensure that the emphasis is on your chest muscles rather than your triceps.
• Lower your body: Slowly lower your body by bending your elbows. Maintain control as you descend, and ensure your elbows don't flare out too much – they should point backward at around a 45-degree angle.
• Engage chest muscles: Push through your palms and engage your chest muscles as you begin to straighten your elbows.
• Repeat: Perform the desired number of repetitions. Start with a manageable number and gradually increase as you become more comfortable with the exercise.

Final Thoughts

In conclusion, ensuring that your chest is well-toned and strong is important for your physique and overall health.

You can enjoy a stronger crown that accentuates the upper body by routinely performing chest pump exercises like the flat bench press, dumbbell flye, push-ups, and cable flies.

Furthermore, these chest-building moves also help to activate additional muscles in the arms and shoulders so that they are well-toned as well.

By following a consistent chest rescue plan with the proper form along with regular cardio exercise, you'll be sure to see significant improvements in your appearance and strength.