Chest Exercises

“Most intermediate-advanced lifters need at least 6 sets of direct chest exerises per week to make gains, and for some, it’s even more than that. If you’re training twice a week, that’s about 3 sets per session. It’s about 2 sets per session for 3x training, 1–2 sets for 4x training, and 1 set or so for 5x or 6x training.”

Bench press — Chest Exercises

The bench press is a compound exercise that involves the pectoralis major of the chest, the anterior deltoids of the shoulder, and the triceps … the most optimal range being 2–3 different chest exercises in a single training session.

incline dumble bench press — Chest Exercises

The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, independently hitting each side of the body.

Decline dumble bench press — Chest Exercises

The decline dumbbell bench press aka dumbbell decline press is an upper body workout that engages the lower pec muscles, the triceps, and the anterior deltoid muscles of the shoulders. As the name suggests, you have to use a bench at a declined angle to perform the bench presses.

The angle of the adjustable bench in this variation puts more tension on your lower chest muscles than a flat bench press would.

Machine fly -

You use these muscles for many day-to-day activities, such as pushing open a heavy door, picking up a heavy grocery bag, or lifting a child. The pectoralis muscles also control the chest and ribcage when you take a deep breath.

chest exercise is particularly helpful if you are new to training these muscles. The chest fly exerises is performed fully seated and supported by a back pad so it is easy to practice good posture and form while using the machine. Additionally, the seated position helps you put your full effort into the chest muscles.

Like other strength-building exercises, the chest fly machine can help build lean body mass and bone density, as well as increase base metabolic rate.

Cable chest press

The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately, it’s oftentimes an overlooked and undervalued gem of a movement. Besides providing high levels of tension to the chest, shoulders, and triceps they also hammer the core, hips, and spinal stabilizers.

Low cable crossover

The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often in combination with presses or flyes from other angles to target all portions of the chest.

Dumbbell pullover

Decline dumbbell flyes

cable crossover

Incline dumbbell flyes

The incline dumbbell fly targets the upper pectorals and is a great way to improve chest development. The shoulders play a secondary role, while the triceps stabilize the movement. Although the flat bench fly benefits the pectoralis major, the incline fly goes one step further to isolate the upper part of this muscle.