Chest Workout

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There are dozens of exercises you could do on chest day (the Bodybuilding.com Exercise Database lists well over 200), but you probably don't want to spend your Monday—aka International Chest Day—doing them all. You just want to know the best exercises to build a muscular chest, so we've done the work to compare them for you.

Our choices are based on results in the lab, but also the weight room. Serious lifters know that measuring activation from Electromyogram (EMG) to pick the best muscle-building exercises is helpful, but far from perfect. So, we used a number of parameters, including:

Ease of learning and performing

Total muscle stimulation and intensity

Popularity among diehard lifters and bodybuilders (This matters!)

Availability of equipment in commercial gyms

Here are the best chest exercises for muscle growth, plus three complete chest workouts to put those movements into action. Along with growth-focused nutrition and supplementation, this can be your action plan for a bigger chest!

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