Chest Workout: 5 Effective Exercises (plus Free Workout Plan)

Opinion article
Carlos Bruce
Clinical review: Carlos Bruce Personal Trainer CREF-RJ 038849-G
Created by: Tua Saude editing team

A chest workout includes different exercises like chest presses, push-ups, dips, and cable crossovers that target the upper, mid, and lower chest muscles. These movements strengthen the pectoralis major and minor, helping to improve tone, symmetry, and overall definition.

The chest muscles are mainly divided into the pectoralis major and pectoralis minor, with most chest workouts focusing on the larger, more visible pectoralis major. This muscle group is further divided into upper and lower portions that can be isolated through different exercises for balanced development.

A well-structured chest workout should combine 3 to 4 exercises adapted to each person’s strength level. Using proper form and progressive weights helps prevent injuries while promoting steady muscle gains, making guidance from a trainer or physiotherapist beneficial for safe and effective results.

List of chest exercises

Your workout plan should involve at least 3 to 4 different exercises, which target both the pectoralis major and minor muscles. Ideally, you should pick any of the following exercises:

1. Inclined chest press with dumbbells

Targeted muscles: upper pectoralis major

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This exercise is done with a weight bench that is set at an incline (as guided by your trainer). Then you should:

  1. Lean your back on the inclined bench, holding dumbbells that are appropriate for you
  2. Stretch your arms perpendicularly above your body, almost touching the dumbbells to each other. Your elbows should be slightly flexed.
  3. Lower your arms until you feel your chest stretch and until your arms form a 90 degree angle. You should inhale with this movement.
  4. Raise your arms back to your starting position, exhaling as you lift the dumbbells.

You can do 4 sets of 8 to 12 reps, with 1 minute rests between each set. A good tip is to start with lighter weights and increasing weight gradually, aiming to decrease the number of reps you complete. For example, try completing set of 12-12-10-8 reps.

This exercise can also be completed on a normal bench without the incline, at a horizontal level. This will target the mid-pecs instead of the superior pecs.

2. Barbell chest press

Targeted muscle: mid-area pectoralis major

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This is one of the most traditional chest exercises, but it is also very complex and is very effective in developing the volume or mass of the mid-area pec and general pec. To complete this exercise correctly, you should:

  1. Adjust the bench to a horizontal position and lie on your back. 
  2. Hold the barbell with your hands shoulder-width apart.
  3. Lower the barbell, flexing at the elbow until the bar taps your chest. Inhale while lowering.
  4. Straighten your arms once again, pushing the barbell away from you until your arms are completely stretched. You should exhale while raising the bar.

You should complete 4 sets of 8 to 12 reps, with a 1 minute rest between each set.

This exercise can be done with the help of another person, especially when you try to increase your weight, to prevent the barbell from falling on your chest. Alternatively, you can do this exercise with dumbbells.

3. Dips on parallel bars

Targeted muscles: lower pectoralis major

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Dips are commonly used to work out the tricep muscles, however a small change in this exercise can help to target the lower pecs. To do this exercise, you should:

  1. Hold the bars with your arms stretched below you and lift your feet from the floor, balancing your body weight in your hands
  2. Bend your arms slowly until you reach a 90 degree angle. Lean your body slightly forward.
  3. Stretch your arms below you again to return to your starting position.

You should complete 4 sets of 8 to 12 reps, with a 1 minute rest between each set.

With this exercise, it is important to lean your trunk forward when you lower to ensure your lower chest is the targeted muscle group.

4. Push-ups

Targeted muscle: mid-area pectoralis major

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An easy exercise that anyone can do at home is a push-up. It works out the mid-area pectoralis major and also strengthens the arms. To do this exercise, you should:

  1. Get into a plank position, with your hands shoulder-width apart.
  2. Flex your elbows and lower your chest to the floor, keeping your elbow facing out and your abdomen tight.
  3. Raise yourself back to your starting position.

You should complete 4 sets of 15 to 130 reps.

Check out a chest workout at home that incorporates other exercises you can perform at home.

5. Cable cross-over

Targeted muscle: upper and mid-area pectoralis major

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This is a good exercise to finish off you chest workout. It works out both the upper and mid-area pectoralis major, as well as the region between the two pectoral muscles, creating even greater definition. You should use a cable machine for this exercise and follow the steps below:

  1. Hold both handles of the cable machine at shoulder- level.
  2. Pull the handles down, until your hands touch in front of your waist. Keep your elbows slightly flexed.
  3. Return to the initial position with your hands at shoulder-level.

You can complete 4 sets of 12 to 15 reps, with a 1 minute rest between each set.

Free chest workout plan

A well-rounded chest workout should include exercises that target the upper, middle, and lower portions of the pectoral muscles. Below is a sample plan that can be adjusted based on your experience level, available equipment, and fitness goals.

1. Warm-up (5–10 minutes)

Start your workout with dynamic stretches and mobility movements. Examples include:

  • Arm circles (20 seconds forward and backward)

  • Shoulder rotations (10 repetitions)

  • Push-ups on knees (2 sets of 10 reps)

These help to prepare your shoulders and chest for heavier loads and reduce the risk of injury. 

2. Main workout

Perform the following exercises in order:

  1. Inclined chest press with dumbbells – 4 sets of 12, 12, 10, and 8 reps

  2. Barbell chest press – 4 sets of 8 to 12 reps

  3. Dips on parallel bars – 4 sets of 8 to 12 reps

  4. Cable cross-over – 3 sets of 12 to 15 reps

Rest for 60 to 90 seconds between each set.

3. Finisher (optional)

To improve endurance and muscle definition, finish with push-ups for 3 sets of 20 reps, or as many as possible with proper form.

4. Cool-down (5 minutes)

Stretch your chest, arms, and shoulders to promote recovery and reduce muscle soreness. Hold each stretch for about 20 to 30 seconds.

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References
  • ALIZADEH, S.; et al. Push-Ups vs. Bench Press Differences in Repetitions and Muscle Activation between Sexes. J Sports Sci Med. 2020;19(2):289-297.
  • MAUSEHUND, L.; et al. Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. J Strength Cond Res. 2022;36(10):2685-2695.
  • SCHÜTZ, P.; et al. Chest Exercises: Movement and Loading of Shoulder, Elbow and Wrist Joints. Sports (Basel). 2022;10(2):19.
  • GIANCOTTI, G. F.; et al. Biomechanical Analysis of Suspension Training Push-Up. J Strength Cond Res. 2018;32(3):602-609.