Chest & mid back exercises

Incline Dumbbell Press

The incline dumbbell press is a chest-training staple for all levels. You’ll need a pair of dumbbells and an adjustable incline bench. This move targets your upper chest (clavicular head of the pectoralis major) and also activates your triceps and anterior deltoids.

  1. Set the bench to a 30–45 degree incline and sit with the dumbbells resting on your thighs.

  2. Lie back and press the dumbbells up just above your shoulders.

  3. Lower the dumbbells in a controlled motion until your elbows are at about a 90-degree angle.

  4. Press the dumbbells back up and squeeze your chest at the top.

The Push-Ups

Push-ups are a versatile bodyweight exercise that primarily target the pectoralis major and also engage the triceps, front delts (anterior deltoids), and core muscles.

  1. Start in a high plank with your hands slightly wider than shoulder-width.

  2. Keep your body in a straight line from head to heels.

  3. Lower your chest toward the floor by bending your elbows at a 45-degree angle.

  4. Push back up to the starting position, keeping your core tight and your hips level.

Cable cross over

The cable crossover uses two high pulleys to target your chest across a wide, tension-filled range of motion. It primarily works your pectoralis major, especially through the centerline where the muscle fibers converge. While it’s machine-based, the crossover challenges even experienced lifters to maintain control and focus on every rep.

  1. Set the pulleys above shoulder height and attach single-handle grips.

  2. Facing away from the cable machine, stand in the center with feet staggered and grab the handles.

  3. With a slight bend in the elbows (about 15 to 30 degrees), pull the handles together in front of your chest.

  4. Return to the starting position slowly, keeping control throughout.

single-Arm dumbbell press

The single-arm dumbbell press is performed on a flat bench using one dumbbell at a time. It works the pectoralis major along with the core and stabilizing muscles. This exercise is suitable for intermediate to advanced lifters due to the balance and coordination needed.

  1. Lie flat on a bench holding a dumbbell in one hand.

  2. Keep your free arm at your side or on your hip to stay balanced and avoid rotating.

  3. Press the dumbbell upward until your arm is fully extended, keeping your core tight and torso stable.

  4. Lower the dumbbell slowly and under control back to the starting position.

  5. Complete all reps, then switch arms.

weighted dips

Weighted dips are a powerhouse move for building chest and triceps strength. You’ll need parallel bars and a dip belt with weight plates. This compound exercise mainly targets the lower chest (sternal head of the pectoralis major), while also working your triceps and front delts (anterior deltoids).

  1. Secure your desired weight using a dip belt.

  2. Grab the parallel bars and lift yourself until your arms are fully extended.

  3. Lean slightly forward and lower your body until your elbows are at about a 90-degree angle.

  4. Press yourself back up to full extension, focusing on keeping your chest engaged the whole time.
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