Chest exercises
The chest is the pectoralis major with its three regions (upper, middle and lower) plus the serratus anterior on the side of the ribcage. These muscles bring the arms across the body and press weight away from the chest, so chest training is built on presses and flyes. Below are all the chest exercises in the catalog, sorted by region, with technique and a muscle map.
How to train it
Start with a heavy press — Bench press or Dumbbell bench press — then add an incline press for the upper chest (Incline bench press) and one fly: Dumbbell fly or Cable crossover. Lower the weight under control into a stretch and keep your shoulder blades pinched together. At home, Push-ups and Dips do the job. For most people 10–16 hard sets a week for the chest, split over 2–3 sessions, is enough.
Exercises by muscle
All chest exercises 10 exercises
Weekly sets for this group in ready-made programs
A set counts once for the group even when several of its muscles work, and as half a set where the group only assists. The training log counts the same way.
Other muscle groups
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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