Are you tired of spending hours at the gym, trying to figure out the best way to pump up those chest muscles?
Well, we get it, the struggle is real.
We understand that you want results, and you want them fast. The secret? Compound chest exercises.
But hold on, what exactly are these exercises, and why should you care?
Stick around as we break it down for you in the simplest terms.
Get ready to transform your chest game with these best compound chest workouts and exercises:
Compound Chest Exercises For Mass
Here is a list of compound chest workouts for massive growth:
1. Bench Press
The bench press is a classic and effective compound chest exercise that targets the pectoral muscles.
By using a barbell, it allows for heavy lifting, promoting muscle strength and growth. It engages the entire chest, emphasizing both the upper and lower regions.
The bench press also recruits supporting muscles like the triceps and shoulders, contributing to overall upper body development.
Execution:
- Lie down on a flat bench with your feet flat on the ground.
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Lower the barbell to your chest in a controlled manner, keeping your elbows at a 90-degree angle.
- Press the barbell back up to the starting position, fully extending your arms.
- Perform the desired number of repetitions.
2. Chest Dips
Chest dips are beneficial for chest growth as they emphasize the lower and outer parts of the chest.
This bodyweight exercise engages the chest muscles through a full range of motion, promoting muscle activation and hypertrophy.
Dips also stimulate the triceps and shoulders, providing a comprehensive upper body workout.
They are particularly effective for those seeking to enhance chest definition and width.
Execution:
- Use parallel bars or dip station equipment.
- Grip the bars with your palms facing inward.
- Lift yourself up, straightening your arms.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Keep your body upright throughout the movement.
3. Cable Chest Fly
Cable chest fly is an isolation exercise that specifically targets the chest muscles.
The constant tension provided by the cable machine throughout the movement maximizes muscle engagement, contributing to chest growth.
This compound chest exercise allows for a wide range of motion, emphasizing the stretching and contracting of the chest muscles, which can enhance muscle hypertrophy and definition.
Execution:
- Set the cable machine with the handles at chest height.
- Stand in the center, grab a handle in each hand.
- Step forward with one foot and maintain a slight bend in your elbows.
- Bring your hands together in front of you in a hugging motion.
- Control the cables as you bring your arms back to the starting position.
4. Landmine Chest Press
The landmine chest press is a versatile exercise that targets the chest while providing a unique movement pattern.
This exercise stimulates the chest muscles from a different angle, promoting muscle activation and growth.
The landmine press also engages the triceps and shoulders, contributing to overall upper body strength and development.
Execution:
- Insert one end of the barbell into the landmine attachment.
- Load weight on the other end.
- Stand facing away from the landmine, gripping the free end of the barbell with both hands at chest height.
- Press the barbell away from your chest, fully extending your arms.
- Return to the starting position in a controlled manner.
Compound Chest Exercises At Home
Listed below are compound chest exercises you can do at home:
5. Dumbbell Pullover
The dumbbell pullover is a unique exercise that targets the chest and the muscles of the upper back.
This movement stretches the chest muscles, promoting flexibility and muscle elongation, which can contribute to overall chest development.
Additionally, the dumbbell pullover engages the serratus anterior and intercostal muscles, enhancing overall chest aesthetics and promoting a well-rounded chest appearance.
Execution:
- Lie down on a flat bench, with only your upper back and shoulders on the bench.
- Hold a dumbbell with both hands above your chest.
- Lower the dumbbell backward and downward in a controlled motion, keeping a slight bend in your elbows.
- Bring the dumbbell back up to the starting position using your chest muscles.
- Focus on a full range of motion.
6. Hex Bar Deadlift
While commonly associated with lower body strength, the hex bar deadlift also engages the chest muscles significantly. As you lift the barbell, the chest is involved in stabilizing the movement.
This compound exercise activates multiple muscle groups simultaneously, leading to overall muscle growth, including the chest.
It’s an efficient way to promote upper body strength and development.
Execution:
- Stand inside the hex bar with your feet hip-width apart.
- Bend at the hips and knees, keeping your back straight and chest up, to grip the handles.
- Lift the bar by straightening your hips and knees, keeping the bar close to your body.
- Stand up straight, fully extending your hips and knees.
- Lower the bar back to the ground in a controlled manner.
7. Deficit Push-Ups
Deficit push-ups add an extra challenge to the traditional push-up, making it effective for chest growth.
By elevating the hands, a deeper range of motion is achieved, leading to increased muscle activation in the chest.
This exercise is accessible and can be adjusted to various fitness levels, making it a valuable addition to a compound chest-focused workout routine at home.
Deficit push-ups emphasize both the upper and lower chest, promoting balanced muscle development.
Execution:
- Place your hands on elevated surfaces, such as push-up handles or stacked weight plates.
- Assume a push-up position with your body in a straight line.
- Lower your chest towards the ground by bending your elbows.
- Push back up to the starting position, fully extending your arms.
- Ensure your body remains in a straight line throughout the movement.
Final Verdict
If you’re looking to take your chest game to new heights, compound exercises are your golden ticket.
Get ready to turn heads at the gym with a chest that speaks volumes.
It’s not about how many exercises you know; it’s about doing the right ones.
Consider compound chest exercises as your shortcut to a stronger, more chiseled chest.
