Chest training doesn’t need to be overcomplicated. If your goal is to build a bigger, stronger-looking chest on a time budget, you don’t need to spend hours juggling dozens of exercises. In fact, research shows you can make amazing chest gains with as little as four to eight hard sets per week, as long as those sets are taken close to failure, according to exercise scientist Pak Androulakis-Korakakis, PhD.
The key to growth is targeting the main function of the chest and hit it with intensity. This approach keeps your training focused, efficient, and sustainable. If you want to add a little extra volume or variety, exercises like pushuups or dips can be included when you have time. As always, consistency wins—and a consistent dose of chest training over time will produce better results than a complicated program that’s impossible to stick with.
Related: Strength Coach Reveals ‘Perfect’ Science-Backed Chest Workout to Build Muscle Faster
The Two Exercises That Matter Most for Chest Growth
If you want a minimalist, effective approach, your routine can be built around these two chest exercises. Again, perform 4 to 8 sets of each exercise weekly, working close to failure.
Incline Chest Press
Whether you use a machine, dumbbells, or a barbell, the incline press is one of the most efficient ways to train your chest. It targets the upper chest while also engaging the front delts and triceps, making it a highly effective compound movement, especially if you want to keep your training minimal and time-efficient. Machines are ideal for beginners or anyone training alone, providing stability and safety, while dumbbells allow for a greater range of motion and stretch.
How to Do It
- Set an incline bench to about 30 to 45 degrees. Grip a barbell or dumbbells slightly wider than shoulder-width.
- Press the weight up over your chest, extending your arms.
- Lower and repeat.
Chest Fly
Pressing movements alone can let your triceps and shoulders take over, but adding a chest fly variation ensures your pecs are the primary movers by focusing on bringing your arms together across your chest. You can choose from cable flies, machine flies, or dumbbell flies.
How to Do It
- Lie flat on a bench with a dumbbell in each hand, palms facing each other, and arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc.
- Bring the dumbbells back together above your chest.
Related: The Exact Chest Workout a Pro Bodybuilder Uses to Build a Broader Chest
