Hard work and dedication are the most important factors in building a nice chest! The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a fly. If you want the most out of your chest workouts, the key lies in your pressing movements.

I suggest you perform the workout outlined below only once a week, so your chest can fully recover in between workouts. It is important to also vary the exercises on a bi-monthly basis so as to avoid the muscle group adapting to the stress we are applying. Also, make sure to always target your weak points first in the workout, and don't neglect training any muscle groups so you can maintain balance and symmetry.

Below workout should be performed doing 4 sets of 8-12 reps. The warm-up should be 2 sets of 10 reps using lightweight.


  • Complete 4 sets of 8-12 reps.

  1. Lie back on a flat bench with your feet in a wide stance to maintain a steady base. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

  2. From the starting position, breathe in and begin coming down slowly until the bar touches you mid-chest.

  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

  4. Wrist position is important also. Try to keep your wrists as straight as possible whilst keeping a good firm grip on the bar.



  •  Complete 4 sets of 8-12 reps.

  1. Sit on the machine with your back flat on the pad.

  2. Take hold of the handles. Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.

  3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.

  4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.



  • Complete 4 sets of 8-12 reps.

  1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.

  2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.

  3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.

  4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.

  5. Hold for a second at the starting position and repeat the movement.



  • Complete 4 sets of 8-12 reps.

  1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.

  2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width, palms facing forward. This will be your starting position.

  3. Be sure to keep full control of the dumbbells at all times, maintaining straight wrists.

  4. Exhale whilst pressing the weight vertically, pausing just before your elbows lock out, hold for a second, and then start slowly lowering the weight.

  5. Repeat the movement.

  6. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.



  • Complete 4 sets of 8-12 reps.

  1. Stand facing bench or elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

  2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to the body. Keeping body straight, lower chest to edge of box or platform by bending arms.

  3. Push body up until arms is extended. Repeat.



  • Complete 4 sets of 8-12 reps.

  1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.

  2. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

  3. Press the handles forward by extending through the elbow.

  4. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.