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Chest

Pecs for flat, incline, decline and fly patterns.

Push180 Exercises
Chest — Muscle parts: Upper chest, Middle chest, Lower chest
Muscle parts
  • Upper chest
  • Middle chest
  • Lower chest

Exercises that train the Chest

How to train it

Train the Chest with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Chest FAQ

What are the best exercises for the Chest?

Arm Crossover, Assisted Chest Dip (Kneeling), Band High Fly and Band Standing Chest Press are among the most effective chest exercises. Pair a heavy compound movement with one or two assistance exercises to train the chest through its full range.

How often should you train the Chest?

Training the chest two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding chest sessions so the muscle can recover and grow.

Related muscles

Shoulders

Shoulders

The whole deltoid — pressing overhead, raising to the side and pulling to the rear.

354 Exercises
Front delts

Front delts

Anterior shoulder work from overhead and incline press patterns.

257 Exercises
Side delts

Side delts

Lateral shoulder cap work from raises and upright pulls.

81 Exercises
Serratus

Serratus

Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.

66 Exercises