Here are some of the most effective exercises for training your chest, along with tips for proper form and progression:

Key Exercises:

Barbell Bench Press:

This is the classic chest exercise, great for building overall size and strength.

• Lie on a flat bench with your feet firmly planted on the ground
• Grip the bar slightly wider than shoulder-width apart
• Lower the bar to your chest, keeping your elbows at a 45-degree angle.
• Press the bar back up to the starting position.

Incline Dumbbell Press:

This variation targets the upper chest

• Set an adjustable bench to a 30-45 degree incline.
• Hold a dumbbell in each hand and lie back on the bench
• Press the dumbbells up towards the ceiling, then lower them back down with control.

Decline Dumbbell Press:

This variation targets the lower chest

• Set an adjustable bench to a decline of 15-30 degrees
• Hold a dumbbell in each hand and lie back on the bench.
• Press the dumbbells up towards the ceiling, then lower them back down with control

Cable Flyes:

This exercise helps to isolate the chest muscles.

• Stand in the middle of a cable crossover machine with a handle in each hand.
• Keeping a slight bend in your elbows, bring your hands together in front of your chest.
• Slowly return to the starting position.

Push-ups

A great bodyweight exercise that can be done anywhere.

• Start in a plank position with your hands shoulder-width apart.
• Lower your body down by bending your elbows until your chest touches the ground.
• Push yourself back up to the starting position.

Sets and Reps

• Close-grip bench press: 3 sets of 8-12 repetitions
• dips: 3 sets of 8-12 repetitions
• Triceps extensions: 3 sets of 10-15 repetitions