Best Exercises to Build Your Chest and Anterior Delts

Chest day is a staple in every fitness enthusiast’s workout schedule. Whether you’re targeting your upper, middle, or lower chest or want to strengthen your anterior delts (front shoulders), having the right chest workout routine is key. You will need the very best exercises to build your chest and anterior delts.

In this post, we’ll break down exercises that hit every angle of your chest and give your anterior delts the attention they deserve.

Are you interested in learning more about building your chest? You can book a free personalized fitness consultation with us.

Are you now ready to take your chest day to the next level? Let’s dive in.

Building the Upper Chest

The upper chest (clavicular head of the pectoralis major) is often neglected, but it’s critical for a full, rounded look. Focus on exercises that work the upper part of your chest effectively.

Top Upper Chest Exercises:

• Incline Barbell Bench Press: A classic exercise to emphasize the upper chest. Adjust the bench to a 30-45 degree incline for maximum engagement.
• Incline Dumbbell Press: This provides a greater range of motion compared to the barbell version, helping isolate the upper chest.
• Incline Dumbbell Flyes: A great finisher for sculpting and stretching your upper chest.

Pro Tip: Start your chest day with these exercises when your energy levels peak.

Targeting the Middle Chest

For a defined and fuller chest, the middle chest (sternal head) needs targeted attention. Compound-pressing movements work best here.

Top Middle Chest Exercises:

• Flat Barbell Bench Press: The king of chest exercises, engages the sternal head and builds overall mass.
• Flat Dumbbell Press: Allows for a better range of motion and focuses on balanced muscle development.
• Push-ups: A bodyweight classic that’s simple yet effective for engaging the middle chest.

  Pro Tip: Use a slow tempo on your presses to maximize muscle engagement.

Hitting the Lower Chest

The lower chest (abdominal head) helps create a well-rounded, symmetrical look. Focusing on decline movements will bring out its definition.

Top Lower Chest Exercises:

• Decline Barbell Bench Press: A great move to add size and shape to your lower chest.
• Decline Dumbbell Flyes: Perfect for isolating the lower chest and stretching the muscle fibers.
• Dips (chest-focused): Lean slightly forward while performing dips to target the lower chest effectively.

Pro Tip: If dips feel too challenging, use an assisted dip machine or resistance bands.

Strengthening the Anterior Delts

Your anterior delts work hand-in-hand with your chest during pressing movements. To build strong, well-defined shoulders, you need exercises that directly target this muscle group.

Top Anterior Delt Exercises:

• Overhead Press: While primarily a shoulder movement, this also strengthens the upper chest and delts.
• Front Dumbbell Raises: Isolates the anterior delts for focused growth.
• Arnold Press: A unique twist to regular pressing movements that hits the front delts hard.

Pro Tip: Keep your form strict when working your delts to avoid shoulder injuries.

Perfecting Your Chest Day Routine

Here’s a sample workout routine that targets your chest and anterior delts effectively:

1. Incline Barbell Bench Press: 4 sets of 8-12 reps
2. Flat Dumbbell Press: 4 sets of 8-12 reps
3. Decline Dumbbell Flyes: 3 sets of 12-15 reps
4. Dips (Chest-Focused): 3 sets until failure
5. Front Dumbbell Raises: 3 sets of 12-15 reps
6. Arnold Press: 3 sets of 8-12 reps

Pro Tip: Rest for 60-90 seconds between sets to maintain intensity.

Tips for Maximum Gains

To make your chest day routine even more effective, follow these tips:

1. Focus on Form: Don’t sacrifice form for heavier weights. Controlled movements lead to better muscle activation.
2. Progressive Overload: Gradually increase your weights or reps to push your muscles to grow.
3. Warm-Up and Stretch: Properly warm up to prevent injuries and improve your range of motion.
4. Rest and Recovery: Give your chest and shoulders at least 48 hours to recover before training them again.

Conclusion

Chest day isn’t just about lifting heavy—it’s about targeting each section of your chest and your anterior delts with precision. Incorporate these exercises into your routine and stay consistent. Over time, you’ll see the definition and strength you’ve been aiming for.

What’s your go-to chest exercise? Let us know in the comments!

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Let’s grow stronger, one rep at a time!