Pure Gym Limited

Chest Exercises

Why should I train my chest?

Jump straight to exercises

Your chest is made up of two muscles, the pectoralis major, and pectoralis minor. Together, these two muscles play an important part in many essential movements, including moving your arms across the body, sideways, up, and down. 

Some of the benefits of training your chest include:

  • Improving functional fitness. The chest muscles are involved in lots of everyday activities, like pushing heavy objects. Strengthening the chest muscles makes carrying out daily pushing actions easier. 
  • Bigger upper body. If you're training for aesthetics, building the chest muscles is a great way to build noticeable mass to look bigger. 
  • Improved posture. The chest muscles are connected to the ribs, and strengthening the chest can help improve posture by allowing the chest to stay high (rather than slumped).

It's important to avoid muscular imbalances by training all major muscle groups in the body. 

Check out some of our other exercise guides: Ab exercisesArm and shoulder exercisesBack exercisesFull body exercisesGlute exercisesLeg exercises

How to bench press

Build mass, strength, and power with the bench press and it's variations.

Main muscles worked:

  • pectoralis major
  • anterior deltoids
  • lateral deltoids
  • triceps
See all press variations
How to chest fly

Chest flyes strengthen the chest and shoulders and helping to improve posture. 

Main muscles worked:

  • pectoralis major
  • pectoralis minor
  • anterior deltoids
See all fly variations
Dip exercise variations

Dips work both the chest and several stabilising muscles.

Main muscles worked:

  • pectoralis major
  • pectoralis minor
  • anterior deltoids
  • rhomboid
See all dip variations
Push up

Press your way to upper body strength with the press up. 

Main muscles worked:

  • Chest
  • Shoulders
  • Triceps
  • Abs
See all push ups

Your chest is involved in every type of pushing movement you do, from pushing a door open to doing push ups. Training your chest will help you build a well-rounded and strength-balanced body.

Josh Messarra

If you’re not sure whether a work out is suitable for you, please consult your doctor before you start it. If you're unsure of how to perform any of the above exercises, please ask help from a PT at your gym.