The chest is the muscle everybody wants to train, so here is the honest bit first: a lot of gym shoulder trouble comes from benching with bad form, too heavy, too often, and never training the back to balance it.
So: train your chest, sure. But for every chest exercise, do a back exercise. Check the gym back page.
Shoulder-saving rules for every press:
- shoulder blades pulled back and down, like you are trying to put them in your back pockets,
- elbows at roughly 45 degrees to your body, not flared out to 90,
- feet flat on the floor, small arch in the upper back, backside on the bench,
- always use a spotter or the safety bars when you go heavy on the barbell.
Presses
Barbell bench press Intermediate
Grip a bit wider than shoulders, unrack, lower the bar to your lower chest under control, press it back up over your shoulders. Touch, don't bounce.
Reps: 5–10.
Dumbbell bench press Beginner
Each arm works on its own, and the dumbbells let your wrists and shoulders find a natural path. Easier on the joints than the barbell for many people, and you can't hide a weak side.
Reps: 8–12.
Incline barbell press Intermediate
Bench at about 30 degrees. Lower the bar to your upper chest. More upper chest and front shoulder. Going much steeper than 45 degrees turns it into a shoulder press.
Reps: 6–10.
Incline dumbbell press Beginner
Same angle, dumbbells instead of a bar. My pick if you only do one incline exercise.
Reps: 8–12.
Machine chest press Beginner
Set the seat so the handles are at mid-chest height. The machine controls the path, so you can push close to your limit safely. Great at the end of a workout or for beginners.
Reps: 10–15.
Chest dip Hard
Lean slightly forward, lower until your upper arms are about parallel to the floor, push back up. Don't sink deeper than your shoulders tolerate. If dips hurt the front of your shoulders, swap them for another press. Use the assisted dip machine if you can't do bodyweight yet.
Reps: 6–12.
Flyes
Flyes stretch the chest with a straight-ish arm. Light weight, controlled range. They are a finisher, not the main lift.
Cable fly Beginner
Slight bend in the elbows that stays the same the whole time. Bring the handles together in front of your chest like you are hugging a tree, then let them open under control.
Reps: 12–15.
Pec deck Beginner
The machine version of the fly. Adjust the seat so the handles are at chest height and don't let the arms go further back than your shoulders like.
Reps: 12–15.
Dumbbell fly Intermediate
Lying on a bench, arms open in a wide arc until you feel the stretch, then squeeze back up. Go light. Heavy dumbbell flyes are a classic way to strain a shoulder.
Reps: 10–15.
A chest day that doesn't take two hours
| Exercise | Sets | Reps |
|---|---|---|
| Barbell or dumbbell bench press | 3–4 | 5–10 |
| Incline dumbbell press | 3 | 8–12 |
| Chest dip or machine chest press | 2–3 | 8–12 |
| Cable fly | 2 | 12–15 |
Then do at least 3 sets of rows before you go home. Every time.