Answer a few short questions and narrow the list down fast.
The chest is primarily driven by the pectoralis major (clavicular and sternal heads) and pectoralis minor. It is responsible for horizontal adduction, shoulder flexion, and internal rotation of the arm.
Top chest exercises include the barbell flat bench press, incline dumbbell press, weighted dips, and cable chest flyes. Incline pressing emphasizes the upper chest, while dips and flat presses target overall mass.
Perform 10–16 total weekly sets divided across 2 sessions. Focus on 6–8 reps for heavy pressing to build raw strength, and 10–12 reps with cable flyes to achieve deep stretch and peak contraction.