Best Chest Exercises To Build a Strong and Powerful Chest

Best Chest Exercises Revealed

Many men and women want to know what are the best chest exercises.

Well, a recent study sponsored by A.C.E. (American Council on Exercise) tested 9 different chest exercises to determine which were the most effective in developing strong, and toned chest muscles.


This study comes as no surprise because of all the body parts … men consider the chest THE most important.

Closely followed by arm development.

It doesn’t matter whether you’re throwing a baseball, pushing a lawnmower, swinging a tennis racket or even pushing the grocery cart – having strong chest muscles are essential to a wide range of everyday activities and sports.

Having toned “Pecs” are usually critical in developing your physique and this applies to both women and men. So, it’s no surprise that chest exercises are also the most popular.

Study’s Results Are Conclusive


Researchers from the University of Wisconsin set out to determine which of the most common strength training exercises are the most effective way to tone and strengthen your chest.

These researchers began by choosing 9 of the most commonly used exercises for developing the chest muscles. These exercises utilized equipment and no equipment (just bodyweight.)

Here’s a list of the best chest exercises used in this study (in order of effectiveness):

Push-Ups Are Not One of the Best Chest Exercises!

Unfortunately, the standard push-up received the lowest marks in effectiveness; although there was no additional weight added to the push-up, (they just utilized the person’s body weight.) Which in my opinion, minimizes the results that the push-up is going to generate anyway.



As you can see from the list above the standard barbell bench press, the pec deck machine, and bent forward cable crossovers where the most effective in activating the chest muscles.

Personally, I believe that if they had utilized a weighted vest for the push-ups and dips the results would’ve turned out differently. It’s obvious that if you are just using bodyweight and are not able to increase the amount of resistance that the results are just not going to be as good as utilizing free weights.

This study does not discourage me in any way from utilizing bodyweight exercises such as push-ups, dips, pull-ups and chin-ups in developing a symmetrical, strong and powerful physique. True, doing endless amounts of push-ups – as they teach you in the military – will not develop a great deal of muscular strength and muscle development.

High repetition push-ups are designed to develop muscle endurance. So forget about those workout routines that recommend that you do 100 push-ups or even 500 push-ups at a time.

Focus on performing 10 to 20 push-ups and utilize sets. Have somebody place a 25 pound barbell plate on your back or purchase an inexpensive weighted vest as you get stronger. Who says you can’t get a strong and powerful body working out at home.

Not me!!

Of course, in addition to performing the best chest exercises it’s also important that you consume enough protein.

Having a low carbohydrate high quality whey protein supplement like BioTrust will ensure that your body gets all the protein it needs in order to build bigger and stronger muscle tissue. I cannot emphasize enough the need for protein supplementation.

In today’s busy work environment with all the demands of work, family, and home many of us find it difficult to eat correctly. Consuming a protein shake or protein bar once or twice a day will go a long way towards GUARANTEEING that you get all your protein needs.

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