A classic for a reason. The bench press targets mid and lower chest while building strength. Feet flat, slight arch, slow lowers. Aim for 4 sets of 6–8 reps.
An inclined twist on the classic bench press, this move targets the upper chest. Set the bench at 30 to 45 degrees incline, lower with control, and aim for 3 sets of 8 to10 reps for a good start.
Dumbbells just hit different. They allow a deeper stretch and better muscle control than a barbell, making every rep feel more intentional and effective.
Chest dips are a lower-chest secret weapon. Lean forward to shift focus from triceps, start with 3 sets of as many reps as you can and build from there.
Cable flyes are your go-to for chest definition. Palms forward, draw cables together, and squeeze at the peak. Do 3 sets of at least 12–15 reps.
It’s a great shoulder stretch that also targets the upper chest. Keep shoulder blades tight, arms angled, and control the descent. Start with 3 sets of 6–8 reps.
When all else fails, go back to push-ups. Timeless, adaptable, and effective, incline or decline to hit different chest areas while building real strength.