How to Build Pecs That Would Make Even Henry Cavill Jealous

For males, the chest is likely one of the most integral components of a stable higher body. In addition to having capped shoulders and a large again, large pecs are considerably of a standing image solely accessible to those that’ve actually put within the work. Years of normal upper-body workouts would possibly assist construct out your chest, however if you’d like Arnold Schwarzenegger mass, you are going to have to be taught how to construct pecs. 

“While the bodybuilding approach of ‘chest day’ is conventional wisdom, it may not be the optimal method to gain muscle mass,” says Marc Perry, C.S.C.S., C.P.T., founding father of BuiltLean.

Below we break down the ten chest exercises assured to construct your pecs, enhance your strength so you may hit your 2025 PRs within the bench press, and enable you fill out your T-shirts that significantly better. 

“If you’re lacking in strength and muscularity, these 10 exercises will help your chest grow—no doubt about it,” Perry concludes.

Related: 50 Best Chest Exercises of 2025 to Build Your Pecs and Pushing Power

How to Build Pecs in 10 Moves

1. Barbell Bench Press 

How to Do It

1. Grasp the bar simply exterior shoulder-width and arch your again so there’s house between your decrease again and the bench, to start.
2. Pull the bar out of the rack and decrease it to your sternum, tucking your elbows about 45 levels to your sides.
3. When the bar touches your body, drive your toes arduous into the ground and press the bar again up.
4. Perform 3 sets of 10 reps

2. Incline Dumbbell Bench Press

How to Do It

1. Set an adjustable bench to a 45-degree angle and lie again on it with a dumbbell in every hand at shoulder stage, to start.
2. Press the weights over your chest.
3. That’s 1 rep.
4. Complete 3 sets of 10 reps

3. Cable Crossover

How to Do It

1. Stand between two going through cable stations with each pulleys set halfway between the highest and backside of the station, to start.
2. Attach a D-handle to every pulley and maintain one in every hand.
3. Keep your elbows barely bent, and step ahead so there’s rigidity on the cables.
4. Flex your pecs as you carry your palms collectively out in entrance of your chest. Alternate stretching and flexing after every set.
5. Perform 3 sets of 15 reps

4. Pushup

How to Do It

1. Start in a pushup place along with your palms beneath your shoulders.
2. Your total body must be straight and your core braced.
3. Lower your body, preserving your elbows tucked close to your torso and your head impartial, till your chest is nearly touching the ground.
4. Fire your chest and triceps and lift your body again to the pushup place.

5. Pec Deck

How to Do It

1. Set up the pec deck so the vertical bars are positioned shut to the machine, to start. 
2. Adjust the seat so the handles are roughly chest top. While going through away from the machine, attain again with one hand to seize one deal with, then the opposite. 
3. Pull the handles collectively and resist rigidity on the best way again.
4. Complete 3 sets of 15 on the finish of your exercise.

Related: 30 Best Dumbbell Exercises of 2025 to Build Muscle Without a Full Gym

6. Racked Kettlebell Carry

How to Do It 

1. To start, clear two heavy kettlebells right into a racked place throughout your chest, clasping your palms should you want. 
2. Keep your chest and again upright, and stroll 25 meters. 
3. That’s 1 rep. 
4. Complete 3 sets of 25 meters on the finish of your workouts to failure.

Pro Tip

“Stay tall and upright as you carry the kettlebells together in front of you; avoid slouching or leaning backwards,” Perry says.

7. Wide-Grip Dips

How to Do It 

1. Keeping your arms straight, maintain your body up on two parallel bars which can be a few inches wider than shoulder-width aside, to start. 
2. Descend till your chest is roughly according to your palms, then push again up to the beginning place, locking out your elbows.
3. That’s 1 rep. 
4. Complete 3 sets of max reps on the center or finish of your exercise.

Pro Tip

“Descend while keeping your torso slightly horizontal to the ground, which emphasizes the chest muscles over your triceps,” Perry says. And when you’ve got elbow points, don’t lock your elbows on the prime of each rep.

8. Machine Chest Press

How to Do It 

1. To start, choose your required weight and modify the bench so the handles are roughly according to the center of your chest. 
2. Press the weights, preserving your head, neck, and again impartial; hold your shoulders, again, and abs tight.
3. Complete within the center or finish of workouts for 3 sets of 12 to 15. 

9. Landmine Press

How to Do It

1. Wedge the top of the barbell right into a nook of the room (to keep away from injury to the partitions, you could have to wrap a towel round it).
2. Load the other finish with weight and grasp it towards the top of the barbell sleeve along with your proper hand.
3. Stagger your stance so your left leg is in entrance. 
4. Press the bar straight overhead.
5. That’s 1 rep.
6. Perform 3 sets of 8 to 10. 

10. Dumbbell Pullover

How to Do It

1. Lie in your again on a bench and maintain one dumbbell overhead with each palms, to start.
2. Press the weight over your chest, then attain again over your head, bending your elbows solely barely.
3. Continue till you’re feeling a stretch in your lats, then pull the dumbbell again over your chest.
4. That’s 1 rep.
5. Take a deep breath each time you decrease the dumbbell behind you.
6. Complete 3 sets of 10 to 12 reps. 

How to Build Bigger Pecs

If you need to construct out your chest, Perry suggests aiming for 5 sets of 12 reps of a compound chest transfer, like a bench press variation, particularly should you’re including the exercises to a full-body routine (it’s possible you’ll solely get to 5 reps on the final set, which is ok). If your aim is measurement he suggests hitting these muscle tissue while you’re contemporary to see the quickest outcomes and largest influence.

“Keep in mind, while building your chest muscles can make you appear bigger and stronger, your grip strength, core, and glutes are far more important for developing maximal strength, power, and function,” Perry says.

Because guys need to fill out a T-shirt, they have an inclination to spend a number of time on their chest. But pecs can typically be overdeveloped should you put all of your efforts into them, so hold that in thoughts as you construct your routine. 

Related: How to Improve VO2 Max: The Only 2 Workouts You Need

How Often Should You Train Your Chest?

If you need to construct a much bigger chest, consistency is vital. Research exhibits training your muscle tissue extra frequently yields better beneficial properties, so long as you are not overtraining. Perry suggests working your chest muscle tissue greater than as soon as every week utilizing the exercises above to yield the very best outcomes. If you select to create your own chest routine that significantly maximizes muscle progress, Perry suggests preserving these research-backed rules in thoughts:

• Do a number of sets per exercise
• Perform some sets to muscle failure
• Make certain your exercises are assorted in a multi-planar, multi-angled vogue to guarantee probably the most stimulation of muscle fibers
• Employ a repetition vary of 6–12 reps per set
• Use relaxation intervals of 60–90 seconds between sets
• Complete concentric reps at quick to average speeds (1–3 seconds) and eccentric reps at barely slower speeds (2–4 seconds)

“If you currently work out three days a week, you can hit your chest every workout,” Perry says. “The goal is to hit your pecs just enough so you can recover in time for your next workout.”

Related: Knees Over Toes Program: Best Exercises to Eliminate Knee Pain

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