10 Great Chest Workouts for a Stronger Upper Body

How often should you work your chest muscles?

As a general rule of thumb, Williams suggests doing chest-strengthening work about twice per week—though the right amount for you will depend on your current fitness level and goals. This can look like isolated chest work, but more realistically, you’ll make sure to hit these muscles doing upper-body workouts orso your chest muscles have sufficient time to recover. Williams recommends a two-day break.

First, always make sure to warm up beforehand so that you don’t jump in with tight, cold muscles. Properly warming up and lengthening your muscles can help improve your performance and reduce the risk of injury in your workout. Williams also suggests rolling or stretching out your pec minor before and after the workout. The pec minor, in particular, tends to get tight after chest strength work and as a result of poor posture, he says. You can help relieve some tightness by facing a wall , placing a lacrosse ball on the pec minor and then pressing the ball against the wall to massage and lengthen the tissue.

During your chest workouts, no matter what chest exercise you’re doing, make sure that your shoulder blades are pulled down and back. This positioning will help activate your chest muscles and protect your shoulders, Williams says. Also, if you do chest exercises and feel too much tension in your shoulders, take a moment to either readjust your form or change the weight you're using so that the tension redirects to your chest.

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