If you’re on the lookout for effective exercises that can enhance your upper body strength and fitness, then you are looking out for compound exercises.
Compound exercises engage multiple joints and muscle groups, making your workouts more intense and targeting key muscles across larger areas of your body. Including a variety of compound chest exercises in your routine can make your workouts more efficient and lead to quicker muscle-building results in the upper body.
In this article, we’ll explore 7 ultimate compound chest exercises that can help shape and tone your chest area rapidly.
9 Compound Chest Exercises
1. CHEST DIPS
Chest dips is a compound chest workout that helps strengthen your chest, shoulders, and arms. it focuses particularly on the pectoralis major and also has impacts on the triceps and shoulders.
How to Do Chest Dips?
- Stand between two parallel bars, holding onto them with your hands.
- Lift your body by straightening your arms. This is your starting point.
- Slowly bend your elbows and lower your body until your shoulders are below your elbows or you feel a stretch in your chest.
- Push yourself back up by straightening your arms.
- Breathe in as you lower your body and breathe out as you lift yourself.
- Keep your body steady, avoid leaning too much, and make sure your elbows point a bit outward to engage your chest
- Repeat the reps as desired.
Video for Reference
2. BARBELL BENCH PRESS
The barbell bench press is a classic and effective strength training compound chest exercise that targets the muscles in your chest, shoulders, and triceps. It’s a straightforward yet powerful workout that involves lying on a flat bench and lifting a barbell loaded with weights above your chest.
How to Do Barbell Bench Press?
- To perform the barbell bench press, first, you need to lie down on the flat bench with your feet placed on either side.
- Grab the barbell with hands slightly wider than shoulder-width apart, and lower it to your chest level.
- Then push it up and bring it back up to the starting position.
- Maintain your hold on the bar and lower it until your elbows are in line with the floor and at chest level.
- You just did a rep of Barbell Bench Press
- Now continue to do the exercise as much as you have planned and take a break before moving to the next one.
Video for Reference
Whether you’re a beginner or an experienced lifter, the barbell bench press is a versatile exercise that can be adjusted to suit different fitness levels. It’s a fundamental part of many workout routines and is known for its ability to contribute to overall upper-body development. Remember to use proper form, start with a manageable weight, and gradually increase the load as you become more comfortable and stronger.
3. DUMBELL SHOULDER PRESS
The dumbbell shoulder press is an exercise that works out the muscles in your shoulders, as well as your triceps. It’s a straightforward and effective way to build strength and tone in your upper body. The shoulder press is like a bench press, but you do it while sitting on a straight bench. It’s a great exercise to work your chest and can help build it up nicely, especially if you’re working out at home.
How to Do Dumbell Shoulder Press?
- Sit on a flat bench with a dumbbell in each hand, holding them at shoulder height with your palms facing forward.
- Your feet should be flat on the ground, and your back should be against the bench. Keep your core engaged for stability.
- Push the dumbbells upward until your arms are fully extended overhead. Exhale as you lift.
- Slowly lower the dumbbells back to the starting position, ensuring controlled movement. Inhale during this phase
- Repeat the reps as per your desire.
Video for Reference
4. DEFICIT PUSHUPS
Deficit push-ups are a variation of the traditional push-up that involves elevating your hands on a surface higher than the ground, creating a deeper range of motion for your chest and shoulders.
How to Do Deficit Pushups?
- Place your hands on a raised surface such as push-up handles, sturdy blocks, or books. Ensure the surface is secure and won’t slip.
- Assume a plank position with your body forming a straight line from head to heels. Keep your hands slightly wider than shoulder-width apart.
- Descend your chest towards the elevated surface, going below the level of your hands. Maintain a straight body and engage your core.
- Push your body back up to the starting position, fully extending your arms. Exhale as you lift.
Video for Reference
5. LANDMINE CHEST PRESSES
Landmine chest presses is an another interesting compound chest exercise that targets the muscles in your chest, shoulders, and triceps. This exercise involves using a barbell attached to a landmine attachment, creating a stable pivot point for controlled movements.
How to Do Landmine Chest Presses?
- Place one end of the barbell into the landmine attachment or secure it in a corner. Load the opposite end with weight plates based on your fitness level.
- Stand facing the barbell with your feet shoulder-width apart. Position yourself to grasp the free end of the barbell with one hand, bringing it close to your chest.
- Push the barbell away from your chest, extending your arm fully. Keep your core engaged, and maintain a stable stance.
- After completing one set, switch to the other hand and repeat the exercise.
Video for Reference
6. DUMBELL HEX PRESSES
The dumbbell hex press is a compound chest exercise where you lie on a flat bench and use dumbbells to push weight away from your body. The special hexagonal shape of the dumbbells gives you stability and lets you move your arms naturally, focusing on working your chest muscles.
How to do Dumbell Hex Presses?
- Sit on a flat bench with a dumbbell in each hand. Hold the dumbbells with your palms facing forward and your arms at a 90-degree angle, forming an “L” shape.
- Lie back on the bench with the dumbbells positioned at shoulder height. Ensure your feet are flat on the ground for stability.
- Press the dumbbells upward until your arms are fully extended, bringing them close together at the top without locking your elbows.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Video for Reference
7. DUMBELL PULLOVER
The dumbbell pullover is like a smooth movement where you lie on your back, lift a dumbbell from over your chest to over your head, and then bring it back. It works your upper back, and chest, and even gives your core muscles a good workout.
How to do a Dumbell Pullover?
- Lie on your back on a flat bench with only your upper back and shoulders on the bench, leaving your hips below the bench.
- Hold a dumbbell with both hands using an overhand grip, extending your arms above your chest.
- Lower the dumbbell in an arc motion behind your head while keeping a slight bend in your elbows. Feel the stretch in your chest and back.
- Bring the dumbbell back to the initial position above your chest by using the muscles in your back and chest.
Video for Reference
8. INCLINED PUSHUPS
Inclined Pushup is a variation of Pushup that is done on an inclined surface rather than the rest of the body. It is a friendly pushup for beginners but equally effective to strengthen the upper body if long reps are done. It is one of the simple compound chest exercises.
How to do Inclined Pushups?
- Use an elevated surface like a bench, step, or sturdy platform to place your hands. The higher the surface, the easier the exercise.
- Stand facing the inclined surface and place your hands on it slightly wider than shoulder-width apart. Walk your feet back until your body forms a straight line.
- Keep your body in a straight line from head to heels. Engage your core to maintain stability.
- Bend your elbows and lower your chest toward the inclined surface. Keep your body straight and avoid sagging your hips.
- Push through your palms to straighten your arms and return to the starting position.
Video for Reference
9. CABLE CROSSOVER
The cable crossover is a gym exercise that effectively targets the chest muscles. It involves using cable machines to perform a controlled motion that mimics hugging a tree. This exercise is great for building chest strength and definition.
How to do Cable Crossover?
- Stand in the middle of two cable machines with the pulleys positioned at the highest setting. Adjust the weight on each side according to your fitness level.
- Hold one handle in each hand, and take a step forward with one foot to stabilize your stance. Your arms should be outstretched to the sides, forming a T-shape.
- Keep a slight bend in your elbows and maintain a straight posture. Engage your core for stability.
- Pull the handles toward the front of your body, bringing your hands together in front of you. Imagine hugging a tree during this motion.
- At the peak of the motion, squeeze your chest muscles for a moment to maximize the engagement.
- Slowly release the handles, allowing your arms to return to the outstretched position.
Video for Reference
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