Chest Training

Everything you need to build your chest using the most up-to-date evidence and practical advice.

🎥 Video • 2 min

📖 Read • 3 min

To train the chest effectively, it’s important to understand its two primary functions. Selecting exercises that match these functions will allow you to target both the sternal and clavicular heads efficiently.

1. Horizontal Adduction (Sternal Head)

The sternal head makes up approximately 80% of the chest and is primarily trained through horizontal adduction. This movement is performed with exercises such as a flat chest press or pec fly.

To maximise chest involvement:

  • Begin each repetition with your elbows flared.

  • Finish the movement with your elbows coming together in front of your body.

  • Keep your arm path aligned with the machine’s resistance path to maintain consistent tension throughout the movement.

Both the flat press and pec fly effectively train this function. While many programmes include both exercises, current evidence suggests this is often unnecessary, as they provide a very similar stimulus.

2. Shoulder Flexion (Clavicular Head)

The clavicular (upper) head of the chest is trained through shoulder flexion up to approximately 90°.

The key factor isn’t the incline of the bench—it’s the arm path. Keeping your elbows tucked throughout the movement shifts the emphasis towards the upper chest.

An incline dumbbell press is an excellent option, although an incline Smith machine press may be preferable where available due to its increased stability, allowing you to focus more effectively on loading the chest.

Key Takeaways

  • Train both primary functions of the chest for complete development.

  • Use horizontal adduction to target the sternal head.

  • Use shoulder flexion with tucked elbows to target the clavicular head.

  • Align your arm path with the machine’s resistance for better tension.

  • A greater incline does not automatically mean greater upper chest activation—arm path is the determining factor.

  • Prioritise stable exercises where possible to maximise performance and progression.

✓ Chest

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