A big chest isn’t just about hammering the bench press and hoping for the best. To carve out a chest that looks full from every angle—top, bottom, side, and centre—you need smart programming, precision exercise selection, and the discipline to follow through with reps, sets, and recovery. Here’s how to target every fibre of your pecs and build a chest that commands respect.
Understanding Chest Anatomy
Your chest is made up of two main muscles:
-
Pectoralis major (clavicular head) – the upper chest
-
Pectoralis major (sternal head) – the mid and lower chest
Alongside these are stabilisers like the anterior deltoids and triceps. The trick is hitting each angle to create a chest that looks wide, thick, and full.
The Cornerstones of a Full Chest
1. Upper Chest (Top Pecs)
-
Incline Barbell Press – 4 sets of 6–8 reps
-
Incline Dumbbell Press – 3 sets of 8–10 reps
-
Low-to-High Cable Fly (upward angle) – 3 sets of 12–15 reps
Tip: Set your bench at 30–45 degrees. Too high and you’ll recruit more shoulders than chest.
2. Mid-Chest (The Full Plate Look)
-
Flat Barbell Bench Press – 5 sets of 5–8 reps (strength + mass)
-
Flat Dumbbell Press – 3 sets of 8–10 reps (for stretch and contraction)
-
Machine Chest Press – 3 sets of 12–15 reps (controlled squeeze)
Tip: Don’t just push—squeeze your pecs together at the top for maximum contraction.
3. Lower Chest (Bottom Line of the Chest)
-
Decline Barbell Bench Press – 3 sets of 6–8 reps
-
Decline Dumbbell Press – 3 sets of 8–10 reps
-
High-to-Low Cable Fly (downward angle) – 3 sets of 12–15 reps
Tip: Think of “pressing down and in”—you want that sharp, chiselled line under the pec.
4. Outer & Inner Chest (Side Sweep and Inner Line)
-
Wide-Grip Push-Ups – 3 sets to failure (outer chest stretch)
-
Cable Fly (standing, mid-height) – 3 sets of 12–15 reps (inner squeeze)
-
Svend Press (plate press-out) – 3 sets of 15–20 reps (secret move)
Tip: The Svend Press forces constant tension and pumps blood into the inner pecs—perfect for creating that “pop” in the chest.
Rep, Set & Rest Guidelines
-
Heavy Compounds (Bench, Incline, Decline): 4–5 sets, 6–8 reps, 2–3 minutes rest
-
Dumbbell & Machine Work: 3–4 sets, 8–12 reps, 90 seconds rest
-
Isolation (Flyes, Svend Press, Push-Ups): 3 sets, 12–20 reps, 60–75 seconds rest
Secret Chest Builders You’re Probably Ignoring
-
Weighted Dips (lean forward) – Incredible for lower pec mass and thickness
-
Floor Press – Builds mid-pec density without shoulder strain
-
Guillotine Press (light weight) – Targets upper chest fibres like no other
-
Isometric Pec Holds – Press palms together for 30–60 seconds; creates mind–muscle connection
Pro Tips for a Respectable Chest
-
Progressive Overload – Add weight or reps weekly
-
Tempo Training – Lower the weight in 3 seconds, press explosively
-
Mind–Muscle Connection – Don’t just push the bar; feel the pecs contract
-
Balanced Training – Don’t neglect back and shoulders—symmetry makes the chest stand out more
-
Eat for Growth – Protein and calories fuel muscle thickness
A full, respectable chest isn’t about hammering the flat bench until you plateau. It’s about attacking each angle—top, mid, bottom, and sides—while mixing heavy compound lifts with high-rep finishers. Add in secret moves like weighted dips and the Svend Press, and you’ll build a chest that’s not just strong but aesthetically complete.
