Chest Exercises

The pectorals pull the upper arm across and in front of the body, so every chest exercise is a version of pressing away from the torso or sweeping the arms together. The angle shifts the emphasis: incline work loads the upper chest and front delts, flat pressing spreads the load across the whole muscle, and dips and decline variations bias the lower portion. Flyes and cable crossovers take the triceps out of the equation and keep tension on the pecs through a longer stretch.

A practical week is 10–20 hard sets split over two sessions: one heavy press at 5–8 reps, a lighter press, and one fly variation at 10–15 reps. Keep the shoulder blades pulled back and down, and lower until you feel a stretch across the chest rather than stopping short. Don't let the elbows flare straight out to the sides — around 45 degrees is kinder to the shoulder joint. If pressing bothers your shoulders, machine presses and push-ups let you train hard on a fixed, comfortable path.