The chest is two muscles — pec major and pec minor — with three distinct regions: upper, mid, and lower. This series trains all of them at every angle. Built from Shape.com's women's chest protocol, HypertroFit's pectus excavatum chest programme, and expert additions covering every push variation available. Every exercise included, zero repeats.
The most important chest cue: Before every press or fly, pull your shoulder blades back and down — this is called scapular retraction. It positions the pec major as the prime mover and prevents the shoulders from compensating. Without it, you're training your front delts, not your chest. Lock it in before every rep.
Choose your focus
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Push-Up Series
Every push-up variation from beginner to advanced — bodyweight chest mastery
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Press Strength
Flat, incline & decline pressing — dumbbell and bench protocols
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Fly & Isolation
Chest flies, cable crossovers, band work & pec isolation
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Upper Chest Focus
Incline-specific work for the clavicular head — the most underworked chest region
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Total Chest Day
Full chest sessions combining press, fly, push, and isolation work
Intensity level
Equipment varies: Push-Up Series needs only a mat and wall. Press Strength uses dumbbells. Fly & Isolation benefits from a resistance band or dumbbells. Upper Chest and Total Day use dumbbells across all levels. A step or chair can substitute for an incline bench throughout.