Want a bigger, stronger, and more aesthetic chest? Stop guessing and start executing the movements that actually build size and strength.
Push Day is where your chest, shoulders, and triceps get trained. But if you’re not doing the right chest exercises, your upper body progress is going to stall fast—especially if you’re a beginner or intermediate lifter.
This guide gives you the 3 best chest exercises to include on every Push Day, plus a bonus finisher that burns out the lower chest and stacks on extra volume.
Why These Chest Exercises Are Non-Negotiable (Alex’s Opinion)
You don’t need 10 random machines or 7 secret bench angles to improve your chest size and strength. You need efficient, proven movements that:
- Build upper chest volume
- Improve pressing strength
- Sculpt a more aesthetic, full physique
- Increase mind-muscle connection
These 3 movements hit every angle of the chest, from top to bottom—and they belong in your Push Day routine if you are serious about building your chest.
1. Incline Dumbbell Press
Why it works:
If you’re skipping incline dumbbell work, you’re skipping the most underdeveloped area of the chest: the upper pecs. Dumbbells allow for more range of motion, safer control at depth, and better muscle fiber activation than a barbell, especially early in your training journey.
How to perform:
- Set the bench at a 30–45° incline
- Start dumbbells at chest level, elbows slightly below shoulders
- Press upward without locking out aggressively
- Lower slowly with control, feeling the stretch
Sets/Reps: 3–4 sets of 8–12
✅ Pro Tip: Keep a slight arch in your lower back and retract your scapula for maximum activation.
2. Deficit Push-Ups
Why it works:
The deficit push-up increases the chest’s range of motion compared to floor push-ups, which leads to greater hypertrophy stimulus. It’s scalable, functional, and builds real-world strength with your bodyweight.
How to perform:
- Place hands on two elevated surfaces (weight plates, dumbbells, push-up handles)
- Lower chest slowly below the level of your hands
- Pause at the bottom, then press back up in one smooth motion
- Keep elbows at ~45° angle
Sets/Reps: 3 sets to near failure
✅ Pro Tip: Using this as a finisher towards the end of your workout is a great way to ensure you are training to failure.
3. Low to High Cable Chest Fly
Why it works:
This isolation movement directly targets the upper pec fibers through an upward sweeping motion, mimicking the incline press from a different angle. It also creates a strong mind-muscle connection, which is key for long-term growth.
How to perform:
- Set cable pulleys to the lowest position
- Stand in the center with arms extended down and slightly forward
- Sweep arms upward in a diagonal arc toward chest height
- Palms can face up or inward
- Squeeze at the top, then return with control
Sets/Reps: 3 sets of 12–15
✅ Pro Tip: Perform with a slight forward lean and maintain tension throughout—don’t let the cables “snap” back.
Bonus Finisher: Seated Machine Dips
Why it works:
This movement torches the lower chest and allows you to safely go to failure. The machine removes the need for balance and lets you focus purely on tension, form, and fatigue.
How to perform:
- Adjust handles to chest height
- Sit tall but lean slightly forward
- Press down through the handles in a dipping arc, focusing on chest engagement
- Pause at the bottom, then slowly return to the top of the movement
Sets/Reps: 2–3 sets to failure
✅ Pro Tip: Use a moderate weight, and don’t let form break—this is about depth and time under tension, not brute force.
Don’t Waste Push Day—Dominate It
If you’re not seeing growth in your chest, start mastering these fundamentals and working them into your chest day routine.
Here’s your formula:
- Incline Dumbbell Press – for strength and upper chest mass
- Deficit Push-Ups – for control, range, and volume
- Low to High Cable Flys – for upper pec shape and finish
- Seated Dips – for burnout and chest depth
These 3 core lifts + 1 finisher are enough to transform your upper body over time—as long as you stay consistent, train close to failure, and recover like a pro.
You don’t have to go on your fitness journey alone! Take advantage of a free 20 minute consultation with Alex. Get feedback on your current workout routine, diet, and fitness goals.
