Its parts
The fibres that come off the collarbone. They work harder on an incline bench, around 30°, and in presses where you push upwards.
Most of the muscle. It takes most of the work in flat presses, dips and high-to-low cable crossovers.
Under the pec major, it pulls the shoulder blade down and forward. It works along with the major and doesn't need its own exercises.
How to train it
- Pull your shoulder blades together and down before you press: your chest works more and your shoulders less.
- Pair a heavy press (barbell, dumbbells or machine) with a fly (cables or pec deck).
- Do at least one incline exercise if you want more upper chest.
- Keep your elbows at about 45–70° from your body when pressing, not flared out in a T.
How many sets
About 10 hard sets a week is a good starting point, split over two days. If you're after muscle and recover well, build up gradually towards 15–20.
Sample workout
Start with the heaviest exercise while you're fresh and finish with the flyes.
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 3 | 6–10 |
| Incline dumbbell press | 3 | 8–12 |
| Chest press machine | 2 | 10–12 |
| Cable crossover | 3 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Short reps work the muscle less. Lower until you feel your chest stretch, without bouncing.
Add angles: incline for the upper chest, and flyes or crossovers for the end of the movement.
If your shoulders roll forward as you press, they do the work instead of your chest. Shoulder blades back and down.
All 18 chest exercises
FAQ
What's the best chest exercise?
There isn't just one: the bench press, dumbbell press and machine press all work equally well if you keep progressing on them. Pick the one you can do with good form and add a fly.
How do I build my upper chest?
With presses and flyes on an incline bench at about 30°. Any steeper and the work shifts to your shoulders.
How many days a week should I train chest?
Two days usually works better than one: you spread out the sets and come into each session fresher.
Can I train chest with machines only?
Yes. Press machines and the pec deck let you load plenty of weight with little technique, and they're a great option when you're starting out.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
Train your chest with GymOrbita
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