Chest

The Ultimate Guide to Chest Training

Looking to build a bigger, stronger chest? Here's everything you need to know to sculpt your pecs effectively. Prefer watching instead of reading? Check out the video linked below for a visual walkthrough!

Essential Chest Exercises & Movement Patterns

To get the most out of your chest workouts, make sure to include these three key exercise types:

  1. Horizontal Presses
  2. Incline Presses
  3. Isolation Movements

1. Horizontal Presses

Horizontal pressing targets the mid-chest and forms the foundation of any solid chest routine. Here are some top exercises to include:

  • Barbell Bench Press
  • Dumbbell Bench Press
  • Weighted Push-Ups
  • Smith Machine Bench Press
  • Machine Chest Press
  • Dips (Technically not a horizontal press, but a great addition to your chest routine.)

2. Incline Presses

Incline presses focus on the upper portion of your chest. Adding these to your routine will help develop that full, rounded look:

  • Barbell Incline Bench Press
  • Dumbbell Incline Bench Press
  • Decline Push-Ups
  • Incline Machine Chest Press
  • Incline Smith Machine Bench Press

3. Isolation Exercises

Isolation movements allow you to focus solely on the chest, minimizing involvement from supporting muscles like the shoulders and triceps. These are great for squeezing out every last bit of growth:

  • Dumbbell Flyes
  • Cable Flyes
  • Pec Deck Machine

Do You Need the Decline Bench Press?

Short answer? No, not really. The decline bench press isn’t essential, especially for beginners. Your chest doesn’t appear small because your lower chest is underdeveloped—it’s likely because the whole muscle group needs more attention. Focus on the basics and build overall chest size before worrying about targeting the lower portion.

How Often Should You Train Chest?

For most people, two chest workouts per week is the sweet spot for growth and recovery. If you’re more advanced or your chest is a lagging muscle group, you can bump that up to three sessions per week, but don’t overdo it.

Recommended Sets Per Week

To maximize growth without overtraining, aim for 12 to 20 sets per week. You can exceed this occasionally, but staying within this range will keep you progressing while allowing for proper recovery.

Choosing the Right Rep Ranges

Breaking your chest workout into three categories—main, secondary, and isolation exercises—makes it easier to hit every angle and take advantage of different rep ranges.

Main Exercise (5-8 reps)

Your main exercise should be the first chest movement of your workout when you’re freshest and strongest. This is typically a horizontal press like the barbell bench press, but if you’re weaker on incline presses, you can prioritize those instead.

  • Example: Barbell Bench Press – 4 sets of 5-8 reps

Secondary Exercise (8-15 reps)

After your main lift, move on to a secondary exercise targeting a different angle. If you started with a horizontal press, your secondary movement should be an incline press, and vice versa. Switch these up every few months to keep your progress steady.

  • Example: Dumbbell Incline Bench Press – 4 sets of 8-12 reps

Isolation Exercise (15-30 reps)

Finish off your chest session with an isolation exercise to really pump the muscle. Use higher reps here to maximize the burn and target muscle fibers that heavier lifts might miss.

  • Example: Cable Flyes – 3 sets of 20-25 reps

Bench Press Form: Arching is Key

No matter what type of bench press you’re doing, maintaining a slight arch in your lower back is crucial. This position:

  • Shifts the focus onto your chest instead of your shoulders
  • Allows for a stronger, more stable press

But don’t go overboard—an extreme arch isn’t necessary and can be counterproductive. A subtle arch is all you need to keep your form solid and your lifts safe.

Pre-Exhausting: Boost Your Chest Gains

Want to add an extra challenge to your chest workout? Try pre-exhausting your muscles. This involves doing a light isolation movement before your main press to get blood flowing into the chest.

  • Example: Do 2 sets of ring push-ups or regular push-ups before hitting the bench press.

Just make sure you’re not burning yourself out—you still want enough energy for your heavy lifts. The goal is to activate the muscle, not exhaust it.

Controlled Movements: Focus on the Eccentric

One of the biggest mistakes people make is rushing through their reps. Control the weight, especially during the eccentric (lowering) phase. Instead of letting the bar drop to your chest, guide it down slowly. You don’t need to move in slow motion, but stay in control at all times.

This simple tweak can make a huge difference in your chest development.

Sample Chest Workout

Here’s how all of this could come together in a workout:

  1. Main Exercise: Barbell Bench Press – 4 sets of 5-8 reps
  2. Secondary Exercise: Dumbbell Incline Press – 4 sets of 8-12 reps
  3. Isolation Exercise: Cable Flyes – 3 sets of 20-25 reps

Final Thoughts

Chest training doesn’t have to be complicated. Stick to the fundamentals, focus on good form, and adjust your exercises and rep ranges over time. Consistency is key—apply these principles, and you’ll see results.

Ready to put this into action? Try out these tips in your next workout, or check out one of my personalized training plans for even more guidance. Let’s build that chest! 💪