Training guide
Your chest muscle, the pectoralis major, grows with presses, push-ups, dips and flys, done hard and progressed over time. In one 8-week trial, hard push-ups gave similar chest growth to a light bench press, and in another, flys on their own grew both the upper and lower chest. Incline presses may add a little to the upper chest, but flat presses grow it too.
To build a bigger chest, work towards about 10 hard sets a week over 2 sessions, add reps and then weight, and give it months. Your ribcage and collarbones set part of how broad your chest looks, and people differ a lot in how fast they build muscle.
This guide covers the chest muscles and the best exercises for your pecs, the upper chest evidence, how many sets and how often, training at home, how long it takes, what chest training can and can't change, from breast tissue to chest fat, and the warning signs that need same-day care.
In one 8-week trial of 18 men, push-ups gave similar chest growth to a light bench press at the same load, and in 15 untrained men, flys on a pec deck grew both the upper and lower chest. Choose moves you can load and progress.
An incline of about 30 degrees works the upper fibres a little harder, and in one small trial, incline pressing grew the upper chest more at one of three measuring points. Flat pressing grew it too, so use both rather than incline only.
Build towards about 10 hard sets a week for your chest over 2 sessions; push-ups and dips count. Beyond about 10 sets, each extra set adds less.
Light and heavy weights built similar muscle when the sets were hard, and going all the way to failure wasn't needed.
Your ribcage and collarbones set part of how broad your chest looks, and chest girth was strongly inherited in a twin study of children. In women, the breast sits over the muscle and is mainly fatty tissue: chest training builds the muscle underneath, not breast tissue.
People vary hugely in how fast they grow, and a few weeks off doesn't undo your progress: in one 24-week trial, three 3-week breaks didn't reduce the total growth.
A fan-shaped muscle with an upper part from your collarbone and a lower part from your breastbone and ribs. It pushes your arm forwards and draws it across your body. The pectoralis minor lies underneath and moves your shoulder blade, and the serratus anterior runs along the side of your ribs. Our muscle guides cover each one.
The front of your shoulder works hard in every press (21% of its maximum in a bench press, in one study of 13 trained men), and your triceps grew alongside the chest in the push-up trial.
The breast sits over the chest muscle. It's mainly fatty tissue, which sets breast size, and muscles connect it to the ribs. So chest training builds the muscle beneath the breast and makes you stronger, but it doesn't add breast tissue, and changes in body fat can change breast size (our reading). Our women's guide covers breast support during exercise.
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Swollen breast tissue in boys and men (gynaecomastia) is common in puberty and later life, and can come with being overweight, some medicines or anabolic steroids. It's breast tissue, so chest exercises don't change it; see a GP if it's painful or you find a lump.
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Your ribcage and collarbones are bone. In 116 pairs of twins aged 6 to 12, genes accounted for about 78% of the differences in chest girth between boys and 62% between girls. Training builds the muscle on top.
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Women and men gain a similar share of muscle from the same training, and men add slightly more in absolute terms in the upper body. In 23 young women, chest muscle thickened by 14 to 18% in 10 weeks of twice-weekly upper-body training. People vary hugely, partly through their genes.
In one 8-week trial of 18 men with some lifting experience, push-ups and a light bench press at the same load, 3 sets to failure twice a week, gave similar chest growth. A 4-week trial of 23 men found no measurable change in chest thickness in either group, though both got stronger, and band push-ups matched a heavy bench press for strength over 5 weeks in 30 students. Small, short trials, but they point the same way: hard push-ups build the chest.
In the one growth trial we found, 47 untrained men pressed once a week for 8 weeks on a flat bench, a 44-degree incline, or both. Incline pressing grew the upper chest more at one of three measuring points, the other two grew similarly, and flat pressing grew the upper chest too. It's one small trial, in untrained men training once a week, and its groups started with different chest thickness, so it's a hint rather than a rule.
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In 30 trained adults, the upper chest worked hardest at a 30-degree incline and the middle and lower chest when flat; above 45 degrees, the front of the shoulder took over. Two smaller studies found the upper chest worked a little harder at 30 to 45 degrees, in one only through part of the lift. These measure effort over a few reps, not growth.
The bench angle changed which part of the chest swelled just after a session. That swelling fades within hours or days; growth is measured over weeks.
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In 15 untrained men, pec deck flys to failure, from sets of 20 down to sets of 8 over 12 weeks, grew the upper chest by about 17 to 18% and the lower chest by about 21%. One set did as well as three on the other side of the body: early on, a little goes a long way.
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Each extra weekly set added about 0.4% growth across 15 studies, and an overview of 137 reviews found 10 or more sets a week built more muscle. The returns shrink as the sets go up.
Across 28 studies of 747 adults, light, moderate and heavy loads built similar muscle when the sets went to failure, and heavier loads built more strength. Across 15 studies, stopping a few reps short of failure cost little growth.
In 38 trained men over 8 weeks, machine and free-weight training grew the chest and thighs by similar amounts. Use whichever you have and can progress.
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14 young men bench pressed 3 sets of 10 three times a week for 24 weeks, either continuously or in 6-week blocks with 3-week breaks. Both ended up with similar growth, and the continuous group's growth slowed after the first 6 weeks.
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In 23 young women doing twice-weekly upper-body training for 10 weeks, chest muscle thickened by about 14% with lifting-only training and 18% with lowering-only training, and some of it was lost after they stopped.
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The bench press at 4 sets of 6 to 8 and the incline dumbbell press at 3 sets of 8 to 10, as our chest workout uses, stopping 2 or 3 reps short of failure, with 2 to 3 minutes' rest between heavy sets. Machines build similar muscle to free weights.
3D demoBarbell bench pressIntermediate · A barbell + A bench or box
3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box
3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box
3D demoIncline barbell bench pressIntermediate · A barbell + A bench or box
3D demoSmith machine incline pressBeginner · Strength machine + A bench or box
3D demoChest press machineBeginner · Strength machineWork up the push-up ladder from wall to feet-elevated and archer push-ups: train the hardest step you can do for 8 reps and move on when you reach 15, as our push-up guide says. Dips at 2 or 3 sets of 6 to 12, lowering to about a right angle at the elbow (our dips guide).
3D demoWall push-upBeginner · A wall
3D demoIncline push-upBeginner · A bench or box
3D demoKnee push-upBeginner · No equipment
3D demoPush-upIntermediate · No equipment
3D demoFeet-elevated push-upAdvanced · A bench or box
3D demoArcher push-upAdvanced · No equipment
3D demoRing push-upIntermediate · Gymnastic rings
3D demoWide push-upIntermediate · No equipment
3D demoParallel bar dipAdvanced · Pull-up bar
3D demoChest dip (forward lean)Intermediate · Pull-up barCable or pec deck flys at 3 sets of 12 to 15, with the last set 0 to 2 reps short of failure and 60 to 90 seconds' rest (our chest workout and push day workout B). Our chest fly guide covers the range that keeps your shoulders comfortable.
3D demoCable flyIntermediate · A cable machine
3D demoMachine chest fly (pec deck)Beginner · Strength machine
3D demoDumbbell flyIntermediate · A dumbbell + A bench or box
3D demoIncline dumbbell flyIntermediate · A dumbbell + A bench or box
3D demoLow-to-high cable flyIntermediate · A cable machine
3D demoIncline cable flyIntermediate · A cable machine + A bench or box
3D demoStanding band chest flyIntermediate · A band + An anchor pointMake one of your presses an incline press at about 30 degrees, keep a flat press or push-ups, and add a fly. The incline may add a little to the upper chest, but don't drop flat pressing: it grew the upper chest too in the one growth trial.
Above about 45 degrees, the front of the shoulder takes over from the chest, and a steep incline becomes more of a shoulder press.
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Low-to-high cable flys and incline flys are reasonable choices for the upper chest too, though no trial has compared them for growth (our suggestion).
Build towards about 10 hard sets a week over 2 sessions. Push-ups and dips count as chest sets. Past about 20 sets a week, the extra gain is small.
If you're new: one press or push-up variation and one fly, 2 or 3 sets each, twice a week (our editorial starting point). After a few months: a flat press, an incline press and a fly or dips, about 10 to 16 sets a week, as our chest workout lays out. In your first two weeks, stop every set with 3 or 4 reps to spare.
Presses and dips: 6 to 12 reps, stopping 2 or 3 reps short of failure, which our guides call RIR (reps in reserve: how many more you could have done). Flys: 10 to 15 reps, with the last set 0 to 2 reps short.
2 to 3 minutes between heavy sets of 5 to 8, 90 seconds to 2 minutes for other presses, and 60 to 90 seconds for flys, as our plans' notes say.
Twice a week is a practical default. With the weekly sets matched, training more often doesn't add growth.
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Add reps until every set reaches the top of its range, then add the smallest weight step you have. For push-ups, move to the next step of the ladder.
The shape of our gym chest workout, with the warm-up and rest from our plans' notes; the order is our editorial suggestion.
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The movement on the figure: Barbell bench press
Push-ups build the chest when they're hard: in one trial, they gave similar growth to a light bench press. Move up the ladder from wall or incline push-ups to feet-elevated and archer push-ups, and keep each set close to failure.
A dumbbell floor press, dumbbell flys and band chest flys add load, as our chest workout at home does. Check the band for nicks and the anchor for movement before each set.
Push-ups at 3 sets of 6 to 15, a dumbbell floor press at 3 sets of 8 to 12 and dumbbell flys at 3 sets of 10 to 15, as our chest workout at home uses.
3D demoIncline push-upBeginner · A bench or box3D demoKnee push-upBeginner · No equipment3D demoPush-upIntermediate · No equipment3D demoFeet-elevated push-upAdvanced · A bench or box3D demoArcher push-upAdvanced · No equipment
3D demoDumbbell floor pressIntermediate · A dumbbell3D demoDumbbell flyIntermediate · A dumbbell + A bench or box3D demoStanding band chest flyIntermediate · A band + An anchor pointIn trials of 10 to 12 weeks, chest muscle thickness rose by roughly 14 to 21% in young women and in men new to lifting, and strength rose faster still. Expect months rather than weeks.
The same training can change one person's muscle size a lot and another's barely at all, and part of that is genetic. Compare yourself with your own training log.
Track your presses and push-ups first. A tape round the chest, relaxed and breathing out, at the same height and time of day every 4 weeks, and photos in the same light and pose, are our suggestions. Bathroom body-fat scales estimate fat poorly, and NICE says not to use them instead of BMI.
In trials, extra protein stopped helping at about 1.6 g per kg of body weight a day, and a deficit of about 500 calories a day stopped lean-mass gains. Our guide to building muscle covers protein, calories and sleep.
The chest workout is for the gym, the chest workout at home needs dumbbells or a band, and the push-up challenge workout needs nothing at all.
A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.
45 minIntermediate7 movesA band, A barbellA 30-minute chest workout at home with a pair of dumbbells or a band: push-ups, dumbbell floor presses, flys and a squeeze press, with no bench needed.
30 minBeginner8 movesA band, A dumbbellA 15-minute push-up ladder for the 30-day push-up challenge: wrist prep, wall to knee push-ups or floor to archer push-ups, and band rows to balance it.
15 minBeginner11 movesA wall, A bench or boxA push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.
55 minIntermediate10 movesA band, A barbellPush day B: seated dumbbell press, dumbbell bench press, cable flyes, cable lateral raises, dips and skull crushers, with sets, reps and rest.
50 minIntermediate11 movesA band, A dumbbellAn upper body workout at home with no gym: push-ups, band rows, pike push-ups, face pulls, close-grip push-ups and Y-T-W raises, with dumbbell options.
30 minIntermediate13 movesA band, An anchor pointA gym upper body workout for chest, back, shoulders and arms: bench press, rows, presses, pulldowns, raises, curls and pushdowns.
50 minIntermediate13 movesA band, A barbellChest, back, shoulders and arms with dumbbells: presses, rows, raises, reverse flyes, curls and extensions.
40 minIntermediate9 movesA dumbbell, A bench or boxPush pull legs gives about 16 chest sets a week, the bro split 13 and the 5-day split 11. The 30-day push-up challenge and the calisthenics plan build push-ups without weights.
A 6-day push/pull/legs plan for experienced lifters: two push, two pull and two leg days, with sets, reps, rest and lighter weeks.
6 training days55 minAdvanced5 days a weekThe classic chest, back, legs, shoulders and arms week, built from our gym workouts, with what research says about training each muscle once.
5 training days45 minIntermediate5 days a weekA 5-day gym split that trains every muscle twice a week: upper, lower, push, pull and legs, with an honest look at the bro split.
5 training days50 minIntermediate3 days a weekA free 30-day push-up challenge, from wall to archer push-ups: 3 short sessions a week, optional practice days and a push-up test at each end.
3 training days15 minBeginner3 days a weekA 12-week calisthenics plan for beginners: three bodyweight sessions a week with push-up, pull-up, squat and dip ladders, and a bar if you have one.
3 training days40 minBeginner4 days a weekA 4-day dumbbell-only plan for home or gym: two upper and two lower days, every set, rep and rest, and how to keep progressing when the dumbbells max out.
4 training days45 minBeginnerWomen grow chest muscle with the same training, gaining a similar share to men. A well-fitting sports bra makes presses and push-ups more comfortable; our women's guide covers breast support.
After the first trimester, press on an incline bench or a seated machine instead of lying flat, and breathe out as you press, as our move pages advise. The NHS says to avoid lying flat on your back for more than a few minutes in later pregnancy. Our pregnancy guide covers the rest.
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Keep your grip no wider than about 1.5 times your shoulder width, lower the weight under control, and see our shoulder pain when bench pressing guide. Bench dips put the shoulder furthest back, so skip them if your shoulders complain.
Adults over 50 gained lean mass in 49 studies, a little less at older ages, and training didn't raise the risk of serious harm. Machines and push-ups against a bench are easy places to start.
For chest pain that feels tight or like squeezing, or that spreads to your arms, neck, jaw, back or stomach, or chest pain with sweating, feeling sick, light-headedness or breathlessness. Don't drive yourself to A&E. During any exercise, stop for chest pain, unusual breathlessness, dizziness or fainting, as our plans advise.
A pop or tearing at the front of the armpit or chest during a lift or a dip, followed by bruising into the chest or upper arm, a change in the shape of the chest or armpit (a thinner or lost armpit fold, or a chest or nipple that looks uneven), or weakness pushing. Don't wait for it to settle: it can be a torn pec tendon. Get help the same day from NHS 111 or an urgent treatment centre (in the US, urgent care), as our pec strain guide explains.
Pain in the chest wall that's sore to press on, without the signs above, can be costochondritis, which our guide covers. If you're not sure, call NHS 111.
For swollen breast tissue in boys or men that's painful, a lump, skin changes or discharge from the nipple, or shoulder or chest pain from training that isn't improving after a couple of weeks.
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Beat says a drive to be more muscular, sometimes called muscle dysmorphia, can be part of an eating disorder, especially in men. The NHS lists exercising too much and very strict routines around food among the signs of an eating disorder, and says people with body dysmorphic disorder may take anabolic steroids because they don't see themselves as big or strong enough. See a GP; our eating disorders guide has Beat's helplines.
In the one growth trial, flat pressing grew the upper chest too, and the incline's advantage showed at one of three measuring points. Pec deck flys grew the upper chest by about 17 to 18% in another trial. An incline press helps a little; it isn't the only way.
In one 8-week trial of 18 men, hard push-ups gave similar chest growth to a light bench press at the same load. A 4-week trial found no measurable change with either, so give it longer than a month, and make push-ups harder as you go.
The breast is mainly fatty tissue that sits over the muscle, and that tissue sets its size. Chest training builds the muscle underneath, which is good for strength, but no trial shows it changes breast size or shape.
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Fat comes off your whole body as you lose weight, not from the muscle you train, as our belly fat guide explains. In men, swollen breast tissue (gynaecomastia) isn't fat and has its own causes.
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Flys alone grew both parts of the chest by about 17 to 21% in 12 weeks in untrained men.
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Three 3-week breaks over 24 weeks of bench pressing didn't reduce the total growth. Start back a little lighter and build up again.
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Light and heavy weights grew muscle similarly when the sets were hard; heavier weights built more strength.
There isn't one: presses, push-ups and flys all grew the chest in trials. A flat press or push-ups, an incline press and a fly, done hard and progressed over time, cover the whole muscle.
Yes, if they're hard enough. In one 8-week trial of 18 men, push-ups gave similar chest growth to a light bench press at the same load. Move up the push-up ladder to feet-elevated or archer push-ups as they get easy.
Make one of your presses an incline press at about 30 degrees, and keep a flat press and a fly. In the one trial that measured it, incline pressing grew the upper chest a little more at one of three points, but flat pressing grew it too, so use both rather than incline only.
About 10 or more hard sets a week, over about 2 sessions, builds more muscle than fewer; past about 20 the extra gain is small. Push-ups and dips count. If you're new, start nearer 6 to 10 sets.
About twice a week is a good default. Once your weekly sets are the same, how often you train makes little difference to growth.
Yes. Push-ups get harder as you raise your feet or move to archer push-ups, and hard bodyweight sets build muscle. A pair of dumbbells or a band adds floor presses and flys, as our chest workout at home does.
Months. In trials of 10 to 12 weeks, chest thickness rose by roughly 14 to 21% in young women and in men new to lifting, but people vary a lot. Judge by your presses and push-ups first.
No. Breasts are mainly fatty tissue that sits over the chest muscle, and that tissue sets their size. Chest training builds the muscle underneath, which makes you stronger, but it doesn't change breast tissue.
Fat comes off your whole body as you lose weight, not from the muscles you train, so chest exercises alone won't shift it. Swollen breast tissue in men (gynaecomastia) is different: it's common in puberty and later life and can come with being overweight, some medicines or anabolic steroids, so see a GP if it's painful or you find a lump.
Yes: leaning forwards on parallel bars works the chest, and dips count as chest sets. Lower to about a right angle at the elbow, and skip bench dips if your shoulders complain, because they put the shoulder furthest back.
Stop, and get it checked the same day through NHS 111 or an urgent treatment centre (urgent care in the US), especially with bruising, a change in the shape of your chest or armpit, or weakness pushing. It can be a torn chest tendon, and our pec strain guide explains what happens next.
Not much. Young men who took three 3-week breaks during 24 weeks of bench pressing ended up with similar growth to men who trained throughout. Start back a little lighter and build up again.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
