Chest Training Guide

Fly Movements (Isolation Work)

Fly movements target chest isolation; pressing movements (bench press) are compound.

Common mistake: Opening too wide, lifting shoulders, arching lower back.

Correct form:

• Keep lower back on the pad.

• Slight crunch forward to stack ribs.

• Shoulders down and relaxed, not scrunched.

• Think of hugging a barrel/tree: elbows should touch or move toward each other.

• Focus on elbow contraction, not hand connection.

• Use controlled tempo: slow negative, pause at stretch, contract up.

• Train to failure with good form; stop if form breaks.

Barbell Bench Press

Setup & Grip:

• Slightly wider than thumbs on barbell’s textured grip.

• Shoulder blades retracted, lats engaged as a stable platform.

• Push through feet for stability.

Form cues:

• Keep elbows inside, not flared.

• Lower bar to lower chest/sternum, not upper chest.

• Avoid shrugging traps; keep shoulders down and relaxed.

• Explosive press while maintaining tension in pecs.

Dumbbell Flat / Incline Fly

• Build chest via dumbbell flies for better range of motion.

• Avoid going too wide (risk shoulder injury) or pressing too much (turns into a press).

• Maintain bent elbows, focus on outer chest stretch.

• Stop before dumbbells touch; tension should remain on stretch.

Machine Chest Press / Plate Loaded

Benefits:

• Equal load on each arm → fewer muscle imbalances.

• Safer than barbell press, better for injury prevention.

• Easier to go to failure safely.

Form cues:

• Handles slightly below nipple line.

• Keep elbows slightly in and traps relaxed.

• Push through pecs, not shoulders; elbows should aim to touch together at peak contraction.

Pec Deck / Chest Isolation Machine

• Focus on chest isolation, elbows slightly in, ribs stacked.

• Maintain tension throughout the range, especially in the stretch.

• Avoid letting chest rise or elbows flare out.

Dips (Chest vs. Tricep Focus)

• Triceps: Vertical body, closer grip, elbows back.

• Chest: Lean forward, wider grip, elbows back, squeeze chest at top.

• Focus on controlled movement and upper body stability.

Incline Dumbbell Press / Fly

Advantages: Equal load per arm, better range of motion, more natural shoulder movement.

Form cues:

• Keep elbows slightly in.

• Maintain tension at the bottom (stretch), don’t let dumbbells clash at top.

• Slight elbow bend; open chest and focus on contraction.