A chest-focused workout primarily targets the upper chest, mid-chest, and lower chest muscles. In terms of muscle building, it is recommended to begin the workout with compound movements which target multiple muscle groups at once, and then move on to isolated exercises.
- Flat barbell bench press - perfect for strength building and a good, stable compound movement to start
- Incline dumbbell bench press - another compound movement which allows for a fantastic stretch of the pectoral muscles
- Seated pec-fly - isolated chest movement with a great stretch of the muscle
- Standing low-to-high cable fly - isolated chest movement primarily for the upper chest with a great stretch of the muscle
- Seated cable pec-fly - isolated chest movement with a great stretch of the muscle
- Bodyweight dips - another compound movement which allows for a fantastic stretch of the lower pectoral muscles
For all exercises, choose a weight that pushes you but does not risk physical injury.