How to Build Pecs That Would Make Even Henry Cavill Jealous
For men, the chest is one of the most integral parts of a solid upper body. In addition to having capped shoulders and a massive back, big pecs are somewhat of a status symbol only available to those who've truly put in the work. Years of general upper-body workouts might help build out your chest, but if you want Arnold Schwarzenegger mass, you're going to have to learn how to build 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., founder of BuiltLean.
Below we break down the 10 chest exercises guaranteed to build your pecs, increase your strength so you can hit your 2025 PRs in the bench press, and help you fill out your T-shirts that much 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
Beth Bischoff
How to Do It
Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench, to start.
Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.
When the bar touches your body, drive your feet hard into the floor and press the bar back up.
Perform 3 sets of 10 reps
2. Incline Dumbbell Bench Press
James Michelfelder
How to Do It
Set an adjustable bench to a 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level, to start.
Press the weights over your chest.
That's 1 rep.
Complete 3 sets of 10 reps
3. Cable Crossover
Beth Bischoff
How to Do It
Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station, to start.
Attach a D-handle to each pulley and hold one in each hand.
Keep your elbows slightly bent, and step forward so there’s tension on the cables.
Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.
Perform 3 sets of 15 reps
4. Pushup
James Michelfelder
How to Do It
Start in a pushup position with your hands under your shoulders.
Your entire body should be straight and your core braced.
Lower your body, keeping your elbows tucked near your torso and your head neutral, until your chest is almost touching the floor.
Fire your chest and triceps and raise your body back to the pushup position.
5. Pec Deck
Getty Images/LUNAMARINA
How to Do It
Set up the pec deck so the vertical bars are positioned close to the machine, to start.
Adjust the seat so the handles are roughly chest height. While facing away from the machine, reach back with one hand to grab one handle, then the other.
Pull the handles together and resist tension on the way back.
Complete 3 sets of 15 at the end of your workout.
Related: 30 Best Dumbbell Exercises of 2025 to Build Muscle Without a Full Gym
6. Racked Kettlebell Carry
Westend61/Getty Images
How to Do It
To start, clean two heavy kettlebells into a racked position across your chest, clasping your hands if you need.
Keep your chest and back upright, and walk 25 meters.
That's 1 rep.
Complete 3 sets of 25 meters at the end 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
Beth Bischoff
How to Do It
Keeping your arms straight, hold your body up on two parallel bars that are a couple of inches wider than shoulder-width apart, to start.
Descend until your chest is roughly in line with your hands, then push back up to the starting position, locking out your elbows.
That's 1 rep.
Complete 3 sets of max reps at the middle or end of your workout.
Pro Tip
“Descend while keeping your torso slightly horizontal to the ground, which emphasizes the chest muscles over your triceps,” Perry says. And if you have elbow issues, don’t lock your elbows at the top of every rep.
8. Machine Chest Press
Beth Bischoff
How to Do It
To start, select your desired weight and adjust the bench so the handles are roughly in line with the middle of your chest.
Press the weights, keeping your head, neck, and back neutral; keep your shoulders, back, and abs tight.
Complete in the middle or end of workouts for 3 sets of 12 to 15.
9. Landmine Press
James Michelfelder
How to Do It
Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it).
Load the opposite end with weight and grasp it toward the end of the barbell sleeve with your right hand.
Stagger your stance so your left leg is in front.
Press the bar straight overhead.
That's 1 rep.
Perform 3 sets of 8 to 10.
10. Dumbbell Pullover
Beth Bischoff
How to Do It
Lie on your back on a bench and hold one dumbbell overhead with both hands, to start.
Press the weight over your chest, then reach back over your head, bending your elbows only slightly.
Continue until you feel a stretch in your lats, then pull the dumbbell back over your chest.
That's 1 rep.
Take a deep breath every time you lower the dumbbell behind you.
Complete 3 sets of 10 to 12 reps.
How to Build Bigger Pecs
If you want to build out your chest, Perry suggests aiming for five sets of 12 reps of a compound chest move, like a bench press variation, especially if you're adding the exercises to a full-body routine (you may only get to five reps on the last set, which is fine). If your goal is size he suggests hitting these muscles when you're fresh to see the fastest results and biggest impact.
"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 want to fill out a T-shirt, they tend to spend a lot of time on their chest. But pecs can sometimes be overdeveloped if you put all your efforts into them, so keep that in mind as you build your routine.
Related: How to Improve VO2 Max: The Only 2 Workouts You Need
How Often Should You Train Your Chest?
If you want to build a bigger chest, consistency is key. Research shows training your muscles more frequently yields greater gains, as long as you're not overtraining. Perry suggests working your chest muscles more than once a week using the exercises above to yield the best results. If you choose to create your own chest routine that seriously maximizes muscle growth, Perry suggests keeping these research-backed principles in mind:
Do multiple sets per exercise
Perform some sets to muscle failure
Make sure your exercises are varied in a multi-planar, multi-angled fashion to ensure the most stimulation of muscle fibers
Employ a repetition range of 6–12 reps per set
Use rest intervals of 60–90 seconds between sets
Complete concentric reps at fast to moderate speeds (1–3 seconds) and eccentric reps at slightly 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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