When it comes to chest workouts, most of us immediately think of the standard bench press or dumbbell fly.

While these exercises have their merits, it’s time to take your chest training to the next level.

Compound exercises target multiple muscle groups simultaneously, allowing you to work smarter, not harder.

By engaging the chest, shoulders, and triceps together, these exercises give you a comprehensive upper-body workout that yields remarkable results.

So, get ready to ignite your chest muscles, challenge your strength, and elevate your fitness game.

This blog post’ll guide you through some of the most effective compound chest exercises.

Whether you’re a beginner or a seasoned gym-goer, there’s something here for everyone.

Let’s get going:

Related Blog:
Compound Back Exercises

Compound Chest Exercises At Home

These at-home compound chest workouts are sure to help you build chiseled chest:

1.     Deficit Push-Ups

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The muscles in your chest, shoulders, and triceps all get a workout when you do deficit push-ups. The elevated position enhances the range of motion, making chest development more difficult and effective.

Additionally, it’s a bodyweight compound chest exercise that also improves shoulder stability and upper body strength.

Step-Wise Guide

• Place your hands on raised surfaces, such as blocks or steps, with your body in a push-up position.
• Position your hands slightly wider than shoulder-width apart.
• Lower your chest towards the ground by bending your elbows, keeping your body straight.
• Push yourself back up to the starting position by extending your arms fully.
• Repeat for the desired number of repetitions.

Pro Tips

• Maintain a straight line from your head to your heels throughout the exercise.
• Engage your core and squeeze your glutes to keep your body stable.
• If the exercise is too difficult, start with a shallower deficit or perform regular push-ups until you build enough strength.

2.     Dumbbell Pullover

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Dumbbell pullovers are one of the finest compound chest dumbbell exercises that primarily target the chest muscles but also engage the lats, shoulders, and triceps. They help develop upper body strength, increase chest and shoulder flexibility, and improve overall posture.

This exercise can enhance the appearance and size of the chest while promoting a strong mind-muscle connection.

Step-Wise Guide

• Lie on a flat bench with your head and upper back supported.
• Hold a dumbbell with both hands, palms facing up, and extend your arms straight above your chest.
• Lower the dumbbell in an arc behind your head, maintaining a slight bend in your elbows.
• When you feel a stretch in your chest and shoulders, bring the dumbbell back up to the starting position.
• Repeat for the desired number of repetitions.

Pro Tips

• Keep your core engaged and slightly bend your elbows throughout the movement.
• Avoid excessive arching of the lower back.
• Focus on feeling the stretch in your chest and shoulders, and control the weight to avoid swinging or jerking motions.

3.     Dumbbell Fly

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Dumbbell fly exercises generally target the chest muscles, notably the pectoralis major (outside chest). They also work the shoulders and the triceps.

Dumbbell flies assist in isolating the chest muscles, increase the range of motion, and improve the definition of chest muscles. They work effectively to shape a well-rounded and contoured chest.

Step-Wise Guide

• Lie on a flat bench with a dumbbell in each hand.
• Start with your arms extended above your chest, palms facing each other.
• Lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
• When you feel a stretch in your chest, bring the dumbbells back up to the starting position by squeezing your chest muscles.
• Repeat for the desired number of repetitions.

Pro Tips

• Maintain a slight bend in your elbows throughout the movement to avoid excessive strain on the joint.
• Focus on contracting your chest muscles and maintaining control over the weights.
• Avoid using excessively heavy weights that may compromise proper form and increase the risk of injury.

Best Compound Chest Exercises List

This list of best compound chest exercises will produce the results you are after:

4.     Barbell Bench Press

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The barbell bench press has to be on your list of compound chest workouts as it primarily targets the chest muscles (pectoralis major and minor) and also works the shoulders and triceps.

It helps increase upper body strength, muscle mass, and overall power. This is a staple exercise for building a strong and well-defined chest.

Step-Wise Guide

• Lie down flat on a bench and put your feet firmly on the floor.
• Hold the load with your hands just a little wider than shoulder-width apart.
• Take the barbell off the rack and hold it straight above your chest with your arms fully extended.
• Bring the barbell down to your chest by bending your elbows 45 degrees and keeping them bent.
• When the barbell hits your chest, take a short break.
• Extend your arms fully and push the barbell back up to the starting position.
• Repeat for the appropriate number of repetitions.

Pro Tips

• Keep your back flat on the bench throughout the exercise and avoid excessive arching or lifting your hips off the bench.
• It’s important to perform the Barbell Bench Press with controlled movements throughout the entire range of motion.
• Avoid bouncing the bar off your chest or using momentum to lift the weight.

5.     Chest Press Machine

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The chest press machine also works the chest muscles, shoulders, and triceps. It provides a controlled and stable movement, making it a suitable compound chest exercise for beginners or those with limited stability.

It helps strengthen the chest muscles and can be used for building muscle endurance or as part of a rehabilitation program.

Step-Wise Guide

• Adjust the seat height so that the handles are at chest level.
• Sit with your back against the backrest and grip the handles with your palms facing forward.
• Push the handles away from your chest by extending your arms fully.
• Slowly bring the handles back towards your chest while maintaining control.
• Pause briefly when the handles are close to your chest.
• Repeat for the desired number of repetitions.

Pro Tips

• Maintain proper posture by keeping your back against the backrest and avoiding excessive leaning or arching.
• Adjust the machine’s seat and handles to ensure a comfortable and proper range of motion.

6.     Landmine Chest Presses

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Landmine chest press is an amazing upper chest compound workout that engages the chest, shoulders, and triceps while also activating stabilizer muscles in the core and upper body.

This exercise helps develop strength, stability, and functional movement patterns.

It provides a unique rotational component, challenging different muscle fibers compared to traditional chest exercises.

Step-Wise Guide

• Securely anchor one end of a barbell in a landmine attachment or corner.
• Stand facing away from the anchor point and hold the other end of the barbell with both hands at chest level.
• Push the barbell away from your body by extending your arms fully.
• Slowly bring the barbell back to the starting position, maintaining control.
• Pause briefly when the barbell is close to your chest.
• Repeat for the desired number of repetitions.

Pro Tips

• Keep your core engaged and maintain proper posture throughout the movement.
• Control the barbell and avoid excessive swinging or jerking motions.
• Start with lighter weights and focus on mastering the technique before increasing the load.

Final Verdict

You’ve reached the end of our journey through the realm of compound chest exercises.

We hope this blog post has inspired you to incorporate these powerful movements into your workout routine and witness the incredible transformations they can bring.

Stay dedicated, stay motivated, and let your chest become a testament to your hard work and determination.