Chest Exercises

March 19, 2025
by fitnessbrand.net
0 Comments

Chest & Serratus Anterior Workouts

This is a structured workout list targeting the pectoralis major (sternal and clavicular), pectoralis minor, and serratus anterior with categorized exercises by equipment type and movement patterns. These exercises will help develop overall chest strength, size, and stability while improving shoulder function.

Pectoralis Major (Sternal) – General Chest Development

Assisted

  1. Chest Dip (Kneeling) – Perform dips using an assisted machine for controlled resistance.

Barbell

  1. Bench Press – Standard flat bench press for overall chest development.
  2. Power Lift Bench Press – Strength-focused, with heavier loads and lower reps.
  3. Decline Bench Press – Emphasizes the lower chest.

Cable

  1. Flies – Perform standing or lying for chest isolation.
  2. Lying Fly – Engage the chest in a stretched position.
  3. Seated Fly – Seated cable fly for controlled movement.
  4. Standing Fly – Standing variation with cables for full range of motion.
  5. Presses:
    • Bench Press – Simulates barbell pressing.
    • Chest Press – Machine-assisted for controlled pressing motion.
    • Standing Chest Press – Press forward while standing for functional strength.
    • Decline Chest Press – Focuses on the lower chest.

Dumbbell

  1. Bench Press – Allows greater range of motion compared to barbell presses.
  2. Decline Bench Press – Dumbbell variation for lower chest targeting.
  3. Fly – Classic dumbbell fly for stretch and contraction.
  4. Pullover – Engages both the chest and lats.

Lever (Plate Loaded)

  1. Bench Press – Plate-loaded machine for stable pressing motion.
  2. Chest Dip – Machine-assisted dip variation.
  3. Chest Press – Seated press variation for stability.
  4. Decline Chest Press – Machine variation for lower chest activation.

Lever (Selectorized)

  1. Chest Dip – Selectorized version for controlled movement.
  2. Flies:
    • Lying Fly – Seated or lying down for chest isolation.
    • Pec Deck Fly – Isolated chest fly using a pec deck machine.
    • Seated Fly – Machine-based chest fly movement.
  3. Presses:
    • Bench Press – Machine press alternative.
    • Chest Press – Selectorized for controlled motion.
    • Decline Chest Press – Lower chest emphasis.

Sled

  1. Standing Chest Dip – Use a sled for chest dips in a standing position.

Smith Machine

  1. Bench Press – Controlled pressing movement with the Smith machine.
  2. Decline Bench Press – Lower chest focus using the guided bar path.

Weighted

  1. Chest Dip – Perform dips with added resistance.
  2. Push-up – Weighted push-ups for progressive overload.

Band-Assisted

  1. Chest Dip – Use bands for assistance while performing dips.

Body Weight

  1. Chest Dip – Traditional bodyweight dips for chest engagement.
  2. Push-up Variations:
    • Archer Push-up – Shift weight side to side for unilateral strength.
    • Incline Push-up – Elevated hands for less intensity.
    • Push-up on Knees – Modified version for beginners.

Self-Assisted

  1. Chest Dip – Use foot assistance to control dip movement.

Suspended

  1. Self-Assisted Chest Dip – Use TRX or rings for dip variations.
  2. Chest Press – TRX or ring pressing movement.
  3. Fly – Suspension-based fly movement for stability and core activation.

Plyometric

  1. Clap Push-up – Explosive push-up variation for power.
  2. Depth Push-up – Drop from an elevated surface and explode up.

Stretching

  1. Behind Head Stretch – Pull arms behind head to stretch the chest.
  2. Doorway Stretch – Press hands against a doorway for deep chest stretching.
  3. Straight Arm Stretch – Extend arms straight for a deep pectoral stretch.

Pectoralis Major (Clavicular) – Upper Chest Focus

Barbell

  1. Incline Bench Press – Targets the upper portion of the chest.

Cable

  1. Incline Bench Press – Cable variation for upper chest activation.
  2. Incline Chest Press – Pressing movement at an incline.
  3. Incline Fly – Upper chest fly variation.

Dumbbell

  1. Incline Bench Press – Allows a greater range of motion for the upper chest.
  2. Incline Fly – Upper chest fly with dumbbells.

Lever (Plate Loaded)

  1. Incline Chest Press – Plate-loaded pressing for the upper chest.
  2. Incline Press on Military Press Machine – Alternative incline pressing movement.

Lever (Selectorized)

  1. Incline Bench Press – Machine alternative for controlled incline pressing.
  2. Incline Chest Press (Bilaterally Loaded) – Resistance evenly distributed.
  3. Incline Fly – Selectorized fly for upper chest engagement.

Smith Machine

  1. Incline Bench Press – Smith machine incline press for guided stability.

Body Weight

  1. Decline Push-up – Elevate feet to target the upper chest.
  2. Push-up on Stability Ball – Increase core activation while working the chest.

Pectoralis Minor – Deep Chest Muscle Activation

Assisted

  1. Chest Dip – Assisted dips to engage the pectoralis minor.

Cable

  1. Standing Fly – Cable movement to engage the minor pecs.

Lever (Selectorized)

  1. Chest Dip – Selectorized machine dip variation.

Weighted

  1. Chest Dip – Weighted dips to strengthen the minor pecs.

Stretching

  1. Doorway Chest Stretch – Classic chest stretch.
  2. Wall Angel – Stretch against a wall for mobility.

Serratus Anterior – Shoulder Stability & Strength

Barbell

  1. Incline Shoulder Raise – Raises to engage serratus and shoulder muscles.

Cable

  1. Incline Shoulder Raise – Use cables for resistance.

Dumbbell

  1. Incline Shoulder Raise – Raises to activate serratus and stabilizers.

Lever (Plate Loaded)

  1. Incline Shoulder Raise – Plate-loaded resistance variation.

Lever (Selectorized)

  1. Incline Shoulder Raise – Machine-assisted for controlled movement.

Smith Machine

  1. Incline Shoulder Raise – Smith machine variation for guided control.

Body Weight

  1. Push-up Plus – Push-up with an extra scapular protraction at the top.

Plyometric

  1. Clap Push-up – Explosive movement for power.
  2. Depth Push-up – Drop from an elevated surface for increased activation.

Training Tips

  • Volume: Aim for 3-4 sets of 8-12 reps for hypertrophy, 6-8 reps for strength.
  • Rest Periods: 60-90 seconds between sets for muscle growth, 2-3 minutes for strength.
  • Form Focus: Ensure controlled reps, full range of motion, and proper breathing techniques.
  • Progression: Gradually increase weight or reps over time to ensure continuous gains.
Categories: Chest Exercises, Exercise Library
Next post
Prev post