Guides › Chest

1. #1 for middle chest

   Barbell bench press

   GymIntermediate4 × 5–8

   Equipment: Barbell, flat bench

   1. Feet planted, shoulder blades squeezed back and down
   2. Lower the bar to mid-chest under control
   3. Press up and slightly back over the shoulders

   Common mistake: Bouncing the bar off the chest or flaring elbows to 90°.

2. #2 for upper chest

   Incline dumbbell press

   GymBeginner3 × 8–12

   Equipment: Dumbbells, incline bench

   1. Bench at 30°
   2. Lower dumbbells to the upper chest
   3. Press up and slightly in

   Common mistake: Bench too steep, which turns it into a shoulder press.

3. #3 for middle chest

   Flat dumbbell press

   GymBeginner3 × 8–12

   Equipment: Dumbbells, flat bench

   1. Dumbbells at chest level, palms forward
   2. Press up and slightly together
   3. Lower slowly to a deep stretch

   Common mistake: Clanging the dumbbells together at the top.

4. #4 for middle chest

   Push-up

   HomeBeginner3 × 8–15

   Equipment: None

   1. Hands a little wider than shoulders
   2. Body in one straight line from head to heels
   3. Lower until your chest is a fist from the floor

   Common mistake: Hips sagging. Squeeze glutes to fix it.

5. #5 for upper chest

   Incline barbell press

   GymIntermediate4 × 6–10

   Equipment: Barbell, incline bench

   1. Bench at 30–45°
   2. Lower the bar to just under the collarbones
   3. Press up in a straight line over the shoulders

   Common mistake: Setting the bench so steep it becomes a shoulder press.

6. #6 for lower chest

   Chest dip

   GymIntermediate3 × 6–12

   Equipment: Parallel bars

   1. Lean your torso forward about 30°
   2. Lower until shoulders are just below elbows
   3. Press up without slamming into lockout

   Common mistake: Going deeper than your shoulders can handle.

7. #7 for lower chest

   Decline bench press

   GymIntermediate3 × 8–10

   Equipment: Barbell, decline bench

   1. Hook your legs securely on the decline bench
   2. Lower the bar to the lower chest
   3. Press up over the lower chest

   Common mistake: Lifting the hips off the bench.

8. #8 for middle chest

   Cable fly

   GymBeginner3 × 12–15

   Equipment: Cable machine

   1. Slight bend in elbows, fixed throughout
   2. Bring hands together in a hug
   3. Stretch slowly on the way back

   Common mistake: Turning it into a press by bending the elbows.

9. #9 for upper chest

   Low-to-high cable fly

   GymBeginner3 × 12–15

   Equipment: Cable machine

   1. Handles set low, step forward
   2. Sweep hands up and together to chin height
   3. Squeeze the upper chest, lower slowly

   Common mistake: Bending the elbows into a press.

10. #10 for lower chest

    High-to-low cable fly

    GymBeginner3 × 12–15

    Equipment: Cable machine

    1. Handles set high, slight lean forward
    2. Sweep hands down and together toward the hips
    3. Squeeze the lower chest at the bottom

    Common mistake: Using body weight to yank the stack.

11. #11 for upper chest

    Feet-elevated push-up

    HomeIntermediate3 × 6–12

    Equipment: Chair or step

    1. Feet on a chair, hands on the floor
    2. Keep your core tight and neck neutral
    3. Lower your chest close to the floor

    Common mistake: Letting the head drop toward the floor first.

12. #12 for upper chest

    Incline dumbbell fly

    GymIntermediate3 × 10–12

    Equipment: Dumbbells, incline bench

    1. Bench at 30°, slight bend in the elbows
    2. Open your arms wide until you feel a stretch
    3. Bring the dumbbells together over the upper chest

    Common mistake: Going too heavy and turning it into a press.

13. #13 for middle chest

    Pec deck machine

    GymBeginner3 × 12–15

    Equipment: Pec deck

    1. Seat so the handles are at chest height
    2. Bring your arms together in a hugging arc
    3. Hold the squeeze for one second

    Common mistake: Letting the weight stack slam between reps.

14. #14 for middle chest

    Flat dumbbell fly

    GymIntermediate3 × 10–12

    Equipment: Dumbbells, flat bench

    1. Slight bend in the elbows, palms facing in
    2. Lower the arms wide to a deep stretch
    3. Squeeze the dumbbells back together over the chest

    Common mistake: Lowering so far the shoulders feel strained.

15. #15 for lower chest

    Decline dumbbell press

    GymIntermediate3 × 8–12

    Equipment: Dumbbells, decline bench

    1. Secure your legs on the decline bench
    2. Lower the dumbbells to the lower chest
    3. Press up and slightly together

    Common mistake: Letting the dumbbells drift toward the face.

16. #16 for lower chest

    Incline push-up

    HomeBeginner3 × 10–20

    Equipment: Bench, sofa or table

    1. Hands on a sturdy raised surface
    2. Body in one line, lower your chest to the edge
    3. Push away and repeat

    Common mistake: Letting the hips sag.

17. #17 for upper chest

    Reverse-grip bench press

    GymAdvanced3 × 6–8

    Equipment: Barbell, flat bench, spotter

    1. Underhand grip, slightly wider than shoulders
    2. Lower to the lower chest with elbows tucked
    3. Press up and back. Always use a spotter

    Common mistake: Training it alone; the grip is less secure.

18. #18 for middle chest

    Dumbbell floor press

    HomeBeginner3 × 10–12

    Equipment: Dumbbells

    1. Lie on the floor, knees bent
    2. Lower until your elbows touch the floor
    3. Pause, then press up

    Common mistake: Bouncing the elbows off the floor.

19. #19 for middle chest

    Wide push-up

    HomeBeginner3 × 10–15

    Equipment: None

    1. Hands about 1.5× shoulder width
    2. Lower with control, chest leading
    3. Keep your body in one line

    Common mistake: Hands so wide that the shoulders ache.

20. #20 for middle chest

    Dumbbell squeeze press

    Home + GymBeginner3 × 10–15

    Equipment: Two dumbbells

    1. Press two dumbbells together hard at the chest
    2. Keep squeezing as you push them away
    3. Return slowly to the chest

    Common mistake: Letting the dumbbells drift apart.

21. #21 for upper chest

    Landmine press

    GymBeginner3 × 8–12 / side

    Equipment: Barbell in a landmine or corner

    1. Hold the bar end at your shoulder
    2. Press up and forward in an arc
    3. Keep your ribs down and core braced

    Common mistake: Leaning back to push the weight.