by Tony Gjokaj February 23, 2020 3 min read

One of our goals at Reforged is to simplify fitness so that people can leverage it to transform their lives. This will allow us to create positive habits overtime.

The Chest is one of those beach muscles everyone wants and strives to develop. When I think of the Chest, I think of Arnold Schwarzenegger's iconic side-chest pose.

Now there are various strategies and methods to target the chest, and some of them typically get complicated.

In this blog post, we simplify the chest so that you may optimize its development!

The Chest

Anatomy and Function of the Chest

The Chest consists of two major muscle groups: the Pectoralis Major and Pectoralis Minor. These muscles allow the shoulder joint and our arms to move in its various directions.

Many people will segment their chest into an “upper, middle and lower pec”. However, there are many ways to effectively segment your chest.

Chest Training Strategies

Our strategies consist of many ways to optimize chest development. Please note that most are suggestions and are based upon a general population from scientific research.

  • Do about 12-20 sets weekly. As studied, this is an optimal range of volume for the chest. Sometimes, more than this may impede recovery.
  • What type of Pec Do you have? I recommend checking out this excellent video by Omar Isuf on Pec development.
  • Train your chest from various angles. Recall that the Pec Major's function is to move the shoulder joints and arms in various directions. This means you should train your chest from various angles.
  • Emphasize a "Stretch" exercise and a "Squeeze" exercise. Pressing exercises like the bench typically emphasize a stretch. Chest fly variations typically emphasize a squeeze. Do both.
  • The Chest responds well in the 5-10 rep range for heavy compound exercises. Heavy compound exercises are typically a Barbell Bench Press or Incline Barbell Bench.
  • Train your chest about 2-3x weekly. Make sure you hit about 3-9 sets of chest exercises per session. This will average to about 6 sets per session if you train chest 3x per week.

An Effective Chest Session

Instead of targeting an upper, middle, and lower pec, we typically strategize our chest sessions in this way:

  • A Pressing exercise. 
  • An Incline Press exercise.
  • A Chest Isolation/Fly exercise.

Pressing and Incline Press Exercises

The following exercises can be Barbell or Dumbbell exercises:

  • Flat Bench
  • Incline Bench Press
  • Decline Bench Press
  • Close Grip Bench Press

Chest Dips can be added as a pressing exercise. For some people, weighted dips can really add development to the chest.

Chest Isolation/Fly Exercises

Recall that Chest Isolation exercises really focus on "squeezing" the chest. We typically recommend choosing the isolation exercises that benefit you the most.

  • Cable Fly
  • Incline Cable Flys
  • Pec Deck/Machine Fly

Chest Training Summary

To summarize, we recommend that we train your chest with 12-20 sets weekly. This would equate to training your chest 2-3x weekly. To optimize your chest training, you should train your chest from various angles.  We can do this in the following way:

  • A Pressing exercise
  • An Incline Pressing exercise
  • A Chest Isolation/Fly exercise

As you can see here, the chest is a simplistic muscle to train. If you constantly progress while targeting these angles, you will develop a solid chest over time.

If you have any questions or additional information, let's keep the discussion going and throw it in the comments before.

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



Also in Reforge Yourself

5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight

by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Read More
5 Fast Food Hacks For Healthier Eating In 2022
5 Fast Food Hacks For Healthier Eating In 2022

by Tony Gjokaj September 05, 2022 4 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Read More
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There

by Tony Gjokaj July 27, 2022 4 min read

Have you ever experienced anxiety that drains all of your productive energy?

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year. 

If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.

The good news is that there are ways to overcome it!

In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!

Read More