This list is arguable, especially because different exercises work better for different people. However, these are my top 5 chest exercises for gaining mass:

5. Dumbbell Pullover

Dumbbell Pullovers, (click the image for description and how-to) are crucial for serratus and rib cage development. Dumbbell pullovers are not a “pectoral” exercise, because they don’t work that part of the chest. However, It’s still an important exercise that deserves more attention, which is why it’s included in this list.

4. Dumbbell Flyes

Much more popular than the Dumbbell Pullover, flyes are great because of the range of motion they offer for your chest. Usually these should be done with medium weight (significantly less than what you use for dumbbell presses). They made the list because they offer such a great pump that you just can’t get from some barbell movements,  mainly because of the great range of motion with the dumbbells. Sense it’s an isolation exercise, try and do dumbbell flyes towards the end of your chest workout, and after any pressing or compound exercises.

3. Incline Dumbbell Press

One of my personal favorites, the incline dumbbell press. It’s got a much greater range of motion than incline barbell presses, but requires much more stabilization from your arms and shoulders. Which is why i chose it for the list – i believe it helps develop the arms and shoulders while isolating the upper chest. Go heavy with this one, and use a spotter.

2. Chest Dips

Dips are good for similar reasons that pull ups are good. Chest dips hit the lower chest perfectly for me, and they’re a good challenge (like pull ups.) You can also add weight with a dip belt once you’ve mastered the chest dip, making it much harder. Chest dips have also been included in about every single mass-gaining-chest workout program I’ve seen, so I’m sure many others would agree with me.

1. Barbell Bench Press

You shouldn’t be surprised. However, if i had made this list a few months ago, I would have had Dumbbell Bench Presses as numero uno. But this is the top 5 Chest exercises for MASS, so barbell press it stays. It’s the most popular exercise in the gym, right next to dumbbell curls. You might think that that makes it overrated, but it’s not, because it’s simply essential for chest gains. You just can’t get the mass from a barbell as you can from a dumbbell. So go heavy with the bench press, and shoot for 6-8 reps. Work on perfecting your form, too. If you feel more pain in your arms or shoulders than you do in your chest, you’re doing it wrong. First of all, don’t lock out your elbows completely at the top of the movement. Secondly, push up with your chest instead of thrusting your shoulder blades up.

Thanks for reading, and have fun shopping for a new shirts!
(pictures from the bodybuilding.com exercise database)