The ONLY Chest Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions.

Your chest consists of two muscles: pectoralis major and pectoralis minor. The pectoralis major is the largest, contributing to the majority of your chest appearance. Here’s how to workout your chest muscles: 

1. Dumbbell Flat Bench: 4 sets for 8-12 reps

2. Dumbbell Incline Bench: 3 sets for 8-12 reps

3. Iso-decline Press Machine: 3 sets for 8-12 reps

4. Chest Flies: 4 sets for 8-12 reps

5. Wide-Grip Pushups: 2 sets for AMRAP(as many reps as possible)

Explanations on each Chest Exercise

Dumbbell Flat Bench: 4 sets for 8-12 reps  

DIRECTIONS: Start by sitting upright with the dumbbells rested on each leg. As you lie down on the bench, allow the dumbbells to fall back with you, thinking of them as extensions of your hand. Once lying down, extend arms directly upward, palms facing forward. Inhale deeply and lower the dumbbells to the sides of your chest, keeping elbows at 90 degrees. Pause, then press them back up. At the top of your movement, briefly squeeze your chest muscles and allow the dumbbells to almost touch in the center before beginning your next rep. Focus on controlled movements. I recommend using dumbbells rather than a barbell in order to get a better range of motion and ensure both sides are being equally worked.

Dumbbell Incline Bench: 3 sets for 8-12 reps 

DIRECTIONS: The higher the incline, the more shoulder activation, so make sure your bench is at an incline of around 30 degrees. The incline dumbbell press is performed the exact same way as the dumbbell flat bench. Make sure to lower the dumbbells until they are at the sides of your chest (elbows will bend more than 90 degrees) before pressing them up and squeezing at the top. You should feel the fatigue in your upper chest for this exercise. 

Iso-decline Press Machine: 3 sets for 8-12 reps  

DIRECTIONS: Begin by setting the seat height to align the handles with the center of your chest. Once you've loaded your preferred weight, exhale and fully extend your arms. Take a momentary pause before inhaling slowly and controlling the weight back. Aim for a deliberate three-second pace to optimize chest contractions. Listen to your body and initiate the next repetition when you feel a good stretch in your chest. To prevent shoulder strain, avoid pulling the handles too far back.

Chest Flies: 4 sets for 8-12 reps 

DIRECTIONS: Begin by adjusting the seat height so that the handles align with the middle of your chest. Grip the handles tightly and inhale, bringing the handles together at your midline. Briefly pause at the climax, squeezing your chest muscles. As you return to the start position, exhale & slowly control the weight using the same 3 second pace to maintain contractions.

Wide-Grip Pushups: 2 sets for AMRAP(as many reps as possible)  

DIRECTIONS: If you still have some energy/time left, consider adding 2 sets push ups until failure as a final chest finisher. Start in a high plank position with your hands slightly wider than your shoulders. Tighten your core and glutes as you lower your chest to the floor. Push your body back up off the ground by extending your elbows. Try to explode away from the ground and fully extend your arms at the top.