Chest

Heads and regions

Upper (clavicular)
Mid (sternal)
Lower (costal)

What it does

Horizontal adduction
Shoulder flexion
Internal rotation

How to train it

Train it across angles — incline for the upper fibres, flat and dip-style for mid and lower.
Let the shoulder blades stay pinned back and down; the chest works, the shoulders stabilise.
A slight stretch at the bottom drives more growth than a heavier partial rep.

Common questions

How many sets of chest a week?

12 to 20 hard sets, spread over 2x per week. A hard set is one taken close to failure — warm-ups and easy back-off sets do not count towards it. Below that range you are maintaining rather than building; above it, for most people, the extra sets cost more recovery than they buy.

How often should I train chest?

2x per week. Splitting the week's sets across more than one session means each one is done fresher, and the quality of the last set matters more than the number of them. With 13 movements to choose from there is no need to repeat the same session twice.

Where should a beginner start?

9 of the 13 movements here are rated for a beginner. Learn the compounds first — they teach the pattern and they load the muscle hardest.

What else works the chest

7 other movements in the library train the chest as a secondary mover rather than as the target. That volume is real and it counts: if a week already contains a lot of these, the direct work needed to reach 12–20 sets is at the lower end of the range, not the upper.