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Chest exercises are, without doubt, the most sought-after by those who want to shape and strengthen this area. Training the chest adds volume and definition, while also enhancing complementary muscles such as the triceps and shoulders.
In this guide, you will discover why the bench press remains the undisputed king of chest training, how to adjust the bench angle (flat, incline or decline) for a complete workout, and three progressive intensity techniques that will take you to the next level.
Get ready to transform your routine and achieve the results you have always been looking for!
Index
1 Bench Press
What to say about the ‘must’ of chest training.
?️♂️Execution: set the bench to 0° (for a flat bench). Lie back with your feet firmly planted on the floor and your hands slightly wider than shoulder-width apart. Lower the bar under control to the mid or upper chest, then press it back up without locking out your elbows.
?Reps and sets: 4 × 8–10 reps
?Tip: keep your shoulder blades retracted, as if you were holding a pencil between them.
2 Bench Press with Barbell on Incline Bench
?️♂️Execution: raise the backrest to around 30–45°. Grip the bar slightly wider than shoulder-width apart. Lower the bar to the upper chest, then press it back up under control without fully extending your elbows.
?Reps and sets: 4 × 8–12 reps.
?Tip: avoid excessively arching your lower back; press with your chest, not with your shoulders.
3 Unilateral Bench Press
Excellent unilateral exercise that forces us to constantly keep the middle zone active, otherwise we will not be able to execute the exercise correctly.
?️♂️Execution: on a flat bench, hold a dumbbell in one hand. With the other arm resting by your side, lower the dumbbell under control to chest level and press it back up without locking out the elbow.
?Reps and sets: 3–4 × 10–12 reps per arm.
?Tip: engage your core to prevent your torso from rotating and keep your abs braced.
4 Inclined flyes
?️♂️Execution: set the bench to 30–45°. Hold the dumbbells with your arms extended and a very slight bend in your elbows. Open your arms in an arc until you feel a stretch in your chest, then bring the dumbbells back together above your sternum.
?Reps and sets: 3 × 12–15 reps.
?Tip: do not let your elbows drop below the level of the bench to protect your shoulders.
5 Pulley Crossovers
?️♂️Execution: set the pulleys to a high position. Hold one handle in each hand, step forward, and with a slight forward lean, bring your arms across in front of you from an open starting position. Return slowly to the starting position.
?Reps and sets: 3–4 × 15–20 reps.
?Tip: keep constant tension throughout the entire range of motion and control the eccentric phase.
6 Pullover
?️♂️Execution: lying on a flat bench, hold one dumbbell with both hands above your chest. With your elbows slightly bent, lower the dumbbell behind your head as far as your mobility allows, then bring it back to the starting position.
?Reps and sets: 3 × 12–15 reps.
?Tip: assess your shoulder mobility and do not go beyond a controlled range of motion to avoid injury.
7 Dips with a weight belt
?️♂️Execution: on parallel bars, use a dip belt or weight plate to add extra load. Lower your body under control until your shoulders are level with your elbows, then press back up, stretching your chest and triceps.
?Reps and sets: 4 × 6–10 reps.
?Tip: lean your torso slightly forward to place more of the load on your chest.
At home, with limited equipment, the chest exercises you will be able to train will be limited to bodyweight work:
8. Resistance Band Push-Ups
?️♂️Execution: place the band around your back and hold it with your hands. Perform push-ups while maintaining the extra tension on the way up.
?Reps and sets: 3–4 × 15–20 reps.
?Tip: make sure the band runs across the centre of your back for even resistance.
9 Plyometric Push-Ups
?️♂️Execution: from a deep push-up position, press explosively until your hands leave the floor (with a jump or a clap). Land with your arms slightly bent and repeat.
?Reps and sets: 3 × 8–12 reps.
?Tip: control the landing to protect your wrists and shoulders.
10 Suspension Push-Ups
?️♂️Ejecución: coloca los pies en un elemento colgante (anillas o TRX). Con manos en el suelo, realiza flexiones llevando el pecho al nivel de las manos y sube sin perder la línea corporal.
?Repeticiones y series: 3 × 10–15 repeticiones.
?Consejo: mantén el core activo para evitar hundir la cadera y busca la línea recta de hombros a tobillos.
Pectoral exercise routine
| Routine | Exercise | Guidelines |
| A | Activation | Every 45 seconds, perform 5 × clap push-ups. |
| Bench press | Pyramid set of 15-12-10-8-6 reps, increasing the load in each set. | |
| Incline flyes | 3 sets at RIR-1, increasing the load in each set. | |
| Cable crossover | 3 sets at RIR-1, increasing the load in each set. | |
| Finisher: Unilateral bench press drop set | 1. Reach failure on one side and, without resting, perform the same number of reps on the other side. 2. Without resting, repeat both sides with a lighter load. 3. Repeat one final time with an even lighter load. | |
| B | Activation | 3 sets of 12 × resistance band push-ups. |
| Incline bench press | Pyramid set of 15-12-10-8-6 reps, increasing the load in each set. | |
| Pullover | 3 sets of 12-15 reps, increasing the load in each set. | |
| Chest dips | 4 sets of 15-20 reps. | |
| Finisher | 2 attempts at maximum elevated-feet push-ups in 1 minute (1 minute rest between attempts). | |
Training A
- Activation: Every 45″ perform 5x Clap push-ups.
- Bench Press: perform a pyramid of 15-12-10-8-6 repetitions, increasing the load with each new set.
- Inclined Flyes: perform 3 sets RiR-1, increasing the load in each new set.
- Pulley Crossovers: perform 3 sets RiR-1, increasing the load in each new set.
- Finisher: Drop Set of Unilateral Bench Press*.
- Reach muscle failure on one side, and, without rest, do the same on the other side.
- Repeat the above, without rest, using a lower load.
- This last one will be repeated one last time with an even lower load.
Training B
- Activation: Perform 3 sets of 12x Resistance band push-ups.
- Incline Bench Press: perform a pyramid of 15-12-10-8-6 repetitions increasing the load with each new set.
- Pullover: perform 3 sets of 12-15x, increasing the load in each new set.
- Chest Dips: perform 4 sets of 15-20x
- Finisher: Perform 2 attempts of Maximum push-ups with elevated feet in 1 minute (1min rest).
Tips
When we dedicate our day to chest training, we have to plan the routine to be developed.
Among the number of training strategies we can use, select the one that best suits you, or even alternate depending on the phase and season.
So, depending on the objectives, we can have in mind: Hypertrophy or Strength.
If we plan our training throughout the year, we’ll achieve better gains, both at aesthetic and strength levels
- Firstly, perform a mesocycle to increase our strength;
- Then in another mesocycle orientate these gains for hypertrophy (we’ll be able to handle loads with a higher intensity and number of repetitions)
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