Chest exercises.
29 exercises that put chest first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for chest?
Swole.fit plans 8 hard sets a week as the point where chest starts to grow, 10 to 16 sets as the sweet spot for most lifters, and 20 as the most you can usually recover from. About 4 sets a week to keep what you built. Sets where chest only helps count as half a set.
Compound chest exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
- Barbell Bench PressBarbell, with triceps, shoulders
- Barbell Decline PressBarbell, with triceps
- Barbell Floor PressBarbell, with triceps
- Barbell Incline PressBarbell, with shoulders, triceps
- BurpeesBodyweight, with abs, shoulders, glutes
- Cable Chest PressCable, with triceps, shoulders
- Decline Push-upsBodyweight, with shoulders, triceps
- Diamond Push-upsBodyweight, with shoulders
- DipsBodyweight, with shoulders
- Dumbbell Bench PressDumbbell, with triceps, shoulders
- Dumbbell Decline PressDumbbell, with triceps
- Dumbbell Incline PressDumbbell, with shoulders, triceps
- Dumbbell PulloverDumbbell, with triceps
- Machine Chest PressMachine, with triceps, shoulders
- Machine Decline Chest PressMachine, with triceps
- Machine Incline Chest PressMachine, with shoulders, triceps
- Push-upsBodyweight, with triceps, shoulders
- Ring DipsBodyweight, with shoulders, abs
- Smith Machine Bench PressMachine, with triceps, shoulders
- Smith Machine Incline PressMachine, with shoulders, triceps
- Wide-Grip Push-upsBodyweight, with shoulders
Isolation chest exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Lifts where chest helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up chest
Free splits from the Swole.fit library with extra focus here.
- Beach Emergency3 days a week
- Core Four3 days a week
- Full Body Power3 days a week
- Minimalist Gains3 days a week
- Old School Strong3 days a week
- Pump & Circumstance3 days a week
- Push Power3 days a week
- Push Pull Legs3 days a week
- Timesaver Express3 days a week
- Upper Antagonist3 days a week
- Upper Body Classic3 days a week
- Weekend Warrior3 days a week
- Bench Bro4 days a week
- Full Body Frequency4 days a week
- Heavy Light4 days a week
- Powerbuilder Classic4 days a week
- Push Pull Legs Upper4 days a week
- Push Specialization4 days a week
- Timesaver Plus4 days a week
- Upper Antagonist4 days a week
- Upper/Lower Classic4 days a week
- Volume Ascending4 days a week
- Chest Quest5 days a week
- Classic Physique5 days a week
- Corporate Crusher5 days a week
- Full Body Assault5 days a week
- Peak Week5 days a week
- Push Domination5 days a week
- Push Pull Legs Upper Lower5 days a week
- Push Pull Power5 days a week
- Strength Circuit5 days a week
- Upper Body Blast5 days a week
- Volume Vortex5 days a week
- Arnold Split Plus6 days a week
- Bench Maniac6 days a week
- Cardio Hater6 days a week
- Full Body Madness6 days a week
- Functional Athlete6 days a week
- Minimalist Beast6 days a week
- Old School Cool6 days a week
- Push Annihilation6 days a week
- Push Pull Legs6 days a week
- Push Pull Supreme6 days a week
- Timesaver Supreme6 days a week
- Upper Body Elite6 days a week
- Volume Psycho6 days a week
Let the app count your chest sets.
Swole.fit tallies every set for chest across the week, shows where you sit against these targets and adds volume as the cycle builds.