You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Why? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume.

How to do: Dumbbell Chest Scoop

• Primary Muscle Groups: Biceps, Middle Chest, Transverse Abdominis.
• Secondary Muscle Groups: Quads, Hamstrings.
• Required Equipment: Dumbbells.

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress.

Middle Chest Exercises

1. Bench Press (Barbell)
2. Dumbbell bench press, which is quite similar to barbell bench press, it a superb chest exercise for working the stabilizers, allow for a full range of motion, and promote full pectoral muscular recruitment.
3. Flat Bench Crossover Flys (Cable)
4. Flys (Dumbbell)

Top 10 Home Chest Workouts

1. Standard Push-ups. It’s an oldie, but a goodie.
2. Slightly Easier Push-ups. Bear with us, push-ups are going to be a consistent theme in this piece, but trust us, it’s worth it.
3. Decline Push-ups.
4. Plyometric Push-ups.
5. Wide Push-ups.
6. Diamond Push-ups.
7. Shuffle Push-ups.
8. One-leg Push-ups.

In your workout: As a primary lift, a few heavy sets of 6-8 can be your bread and butter. As a secondary lift, up it to 8-10. Many chest workouts start with flat-bench movements first, but every so often you should start with inclines, particularly if you’re trying to bring up your upper chest.

In your workout: If you can do them for high reps, dips make a great finisher to a pro-level chest day. If you can’t, you can do them earlier in your session in traditional strength- or muscle-building rep ranges, such as 6-8 or 8-10 reps.

Pec-Deck Machine. Why it’s on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway.

* Dumbbell presses force each arm to move independently, which prevents strength imbalances and ensures consistent development across the entire chest. * Dumbbell presses reduce the chance of shoulder injuries since you can position your hands more comfortably and press your hands in a more natural arching motion.