Chest workout at the gym and at home: the best exercises, sets and reps

Build your chest with a press (bench or dumbbell), an incline press for the upper chest, and a fly or dip, for about 10 to 20 hard sets a week split over two sessions, mostly in the 6 to 12 rep range. At home, push-up variations do the same job.

A strong chest comes from a few good exercises done often and progressed steadily. Here is what to do.

The best chest exercises

• Barbell bench press: lets you lift the most weight, great for strength.
• Dumbbell bench press: a longer range of motion, and each side works on its own.
• Incline press (barbell or dumbbell, 30 degrees): targets the upper chest.
• Chest press machine: stable and safe, good for beginners and for pushing hard near failure.
• Cable or dumbbell fly: stretches and trains the chest without much triceps.
• Dips (leaning forward): a strong bodyweight move for chest and triceps.
• Push-ups: the best chest exercise at home, with endless variations.

How much a week?

Most people grow well on about 10 to 20 hard sets for the chest each week, split over two sessions. Beginners can start near 10.

Chest workout for beginners (gym)

1. Chest press machine: 3 sets of 10 to 12
2. Dumbbell bench press: 3 sets of 8 to 12
3. Incline dumbbell press: 2 sets of 10 to 12
4. Cable fly: 2 sets of 12 to 15

Chest workout, intermediate (gym)

1. Barbell bench press: 4 sets of 5 to 8
2. Incline dumbbell press: 3 sets of 8 to 10
3. Weighted dips: 3 sets of 8 to 12
4. Cable fly, low to high: 3 sets of 12 to 15

Chest workout at home

1. Push-ups: 4 sets, as many good reps as you can, stopping 1 to 2 short of failure
2. Feet-elevated push-ups (on a chair): 3 sets
3. Slow push-ups, 3 seconds down: 3 sets of 8 to 10
4. Chair dips: 3 sets of 10 to 15

Your chest grows from the last hard reps, done with good form, week after week.

Form tips for pressing

• Shoulder blades pulled back and down, a slight arch, feet planted.
• Lower the weight under control to the middle of your chest.
• Elbows at about 45 to 70 degrees from your body, not flared straight out.
• Use a spotter or safety pins when you go heavy on the bench.

Progress every week

Add a rep, then a little weight. When the top of the rep range is easy for all sets, go up by the smallest step.

The takeaway

Two chest sessions a week, a press, an incline press and a fly or dip, and steady progression. Every exercise in Shulah's library is drawn and moving, with the muscles it works.