Chest Exercises

The chest is trained with pressing (pushing a load away from the body) and flyes (bringing the arms together in an arc). Flat, incline, and decline angles shift emphasis between the mid, upper, and lower fibers. FlexFit programs both patterns and rotates the angle so the whole muscle gets work across a week.

How to train chest

Cover a press and a fly each week. Presses (barbell, dumbbell, machine, push-ups) carry the heavy work in the 5 to 12 rep range. Flyes and cable crossovers add a stretch under load in the 10 to 20 rep range. Incline work matters if the upper chest lags, and a full range of motion beats extra plates.

How FlexFit programs chest

FlexFit picks from the movements below based on the equipment you have that day. At home with dumbbells it leans on dumbbell presses, flyes, and push-up variations; at the gym it adds barbell and machine presses. Sets and reps come from your program's current week, and the next session's targets update from what you logged.

Chest exercises in FlexFit's library

  • Barbell Bench Press

    Lie flat on a bench with your eyes directly under the bar. Plant your feet firmly on the floor, arch your lower back...

  • Cable Crossover

    Set the cable pulleys to their highest position and attach D-handles. Stand in the center with one foot forward for...

  • Decline Dumbbell Bench Press

    Set a bench to a 15-30 degree decline and secure your feet under the foot pads. Sit with a dumbbell on each thigh,...

  • Dips (Chest)

    Grip parallel bars with arms straight and body suspended. Lean your torso forward about 30 degrees and let your legs...

  • Dumbbell Bench Press

    Lie flat on a bench with a dumbbell in each hand, feet planted firmly on the floor. Hold the dumbbells at chest level...

  • Dumbbell Flyes

    Lie on a flat bench holding a dumbbell in each hand over your chest, palms facing each other, with a soft bend in the...

  • Incline Barbell Bench Press

    Set an adjustable bench to 30-45 degrees and lie back with your eyes directly under the barbell. Grip the bar...

  • Incline Dumbbell Bench Press

    Set an adjustable bench to a 30-45 degree incline and sit with a dumbbell resting on each thigh. Kick the weights up...

  • Incline Dumbbell Flyes

    Set a bench to 30 to 45 degrees. Lie back with a dumbbell in each hand above the upper chest, palms facing each...

  • Low Cable Fly

    Set both cable pulleys to the lowest position and attach D-handles. Stand centered between the machines with feet...

  • Pec Deck Machine

    Sit upright on the pec deck machine with your back firmly against the pad and feet flat on the floor. Adjust the seat...

  • Push-Ups

    Start in a plank position with hands placed slightly wider than shoulder-width apart, directly under your shoulders....

  • Weighted Push-Ups

    Get into a standard push-up position with hands slightly wider than shoulder-width and body in a straight line. Have...

Chest training questions

How many sets of chest per week?
Most lifters progress on 10 to 20 hard sets a week split over two or three sessions. FlexFit starts near the low end of your program's range and adds sets week to week as you log them.
Can you build chest at home without a bench?
Yes. Floor presses, weighted push-ups, and dumbbell flyes on the floor cover the pressing and stretching patterns. FlexFit programs those when your equipment profile has no bench.