Chest Exercises

Common questions about chest training

How many chest exercises should I do in one workout?

Two is enough for most people: one press and one fly or push-up variation. Three sets each. Adding a fourth chest movement usually adds fatigue rather than progress, because the first press already did most of the work.

How often should I train chest?

Twice a week beats once, spread a few days apart. A full-body routine three days a week already covers this: you press in every session and never need a dedicated chest day.

Do I need incline and flat bench?

No. Pick one as your main press and run it for months. Incline emphasises the upper chest and shoulders slightly more, flat lets you load heavier, and the difference matters far less than adding weight over time.

Why do my shoulders hurt when I bench?

Usually flaring the elbows straight out to the sides, or lowering the bar to the collarbone rather than the lower chest. Tuck the elbows to roughly 45 degrees, drop the weight, and rebuild. Pain that persists after that is worth showing a physio.