Upper chest

The top of the chest near the collarbone, trained by pressing and flying at an incline.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Arm circles10 forwards, 10 backwards
Arms straight out to the sides, making big slow circles.
Cross-body arm swings10 swings
Swing your arms open wide, then across your chest, hugging yourself.
Doorway chest stretch15 seconds each side
Forearm on a door frame, step through gently until you feel a light stretch.
Push-ups10 easy reps
Slow and controlled to get blood into the chest.

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Upper chest

The top of the chest near the collarbone, trained by pressing and flying at an incline.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Do these to loosen up, then do your warm-up set before your working sets.

Arm circles10 forwards, 10 backwards
Arms straight out to the sides, making big slow circles.
Cross-body arm swings10 swings
Swing your arms open wide, then across your chest, hugging yourself.
Doorway chest stretch15 seconds each side
Forearm on a door frame, step through gently until you feel a light stretch.
Push-ups10 easy reps
Slow and controlled to get blood into the chest.

Pick 1 of these 4 exercises