Exercises that target the chest muscles, mainly the pectoralis major and minor, are the main focus of a chest workout. The following is an example chest exercise programme that you can try:
1. Bench press with a barbell: This exercise is a mainstay of chest workouts since it works the entire chest. You should hold the barbell with your hands slightly wider than shoulder width apart, lay flat on a bench, lower it to your chest, and then press it back up. 3–4 sets of 8–12 repetitions are the ideal.
2. Dumbbell Flyes: This exercise separates the chest muscles and promotes the growth of the chest's outer region. Hold dumbbells directly above your chest while bending your elbows slightly, then lower your arms out to the sides in a wide arc while lying on a flat bench. Go back to the beginning place. Do 3–4 sets of 10–15 repetitions.
3. Incline Dumbbell Press: The upper chest muscles are worked during this exercise. Holding dumbbells above your chest, descend them until your upper arms are parallel to the floor while standing on an inclined bench set at a 45-degree inclination. Reposition the dumbbells so they are at the beginning position. Perform 3–4 sets of 8–12 repetitions.
4. Push-ups: A terrific bodyweight workout for the chest, triceps, and shoulders, push-ups. Lie on your back in a high plank posture with your hands slightly wider than shoulder-width apart. Then, squat down until your chest is almost parallel to the floor. For three to four sets, do as many reps as you can.
5. Cable Chest Press: This exercise keeps the chest muscles under tension at all times. When using a cable machine, attach handles to the high pulleys, stand in the middle, and use an overhand grip to hold the handles. Push the handles forward until your arms are fully extended as you advance while maintaining your elbows slightly bent. Go back to the beginning place. 3–4 sets of 10–12 repetitions are the ideal.
Do not forget to stretch your chest muscles after your workout and to fully warm up before beginning. Additionally, it's crucial to maintain perfect technique and raise the weights gradually as you get stronger and more accustomed to the workouts.