| Chest Exercise | Why
| Muscle Focus |
| 1a. Seated Chest Press | This exercise is used first in chest progression as it keeps the client in an upright position, while learning to maintain scapula control and correct posture. | Pectoralis major, deltoids,
triceps |
| 1b. Seated Chest Press – Single arm | This variation of the above exercise is not widely used, however it is extremely useful for developing abdominal control and balance (which is used extensively in free-weight chest exercises). It also helps strengthen the weaker side of the upper body. | Pectoralis major, deltoids,
triceps,
abdominal group |
| 2a. Machine Bench Press | This exercise allows an individual to become accustomed to lying flat, while
learning to maintain scapula control and correct posture. | Pectoralis major, deltoids,
triceps |
| 2b. Machine Bench Press – Single Arm | This variation of the above exercise is not widely used, however it
is extremely useful for developing abdominal control and balance (which is used extensively in free-weight chest exercises). It also helps strengthen the weaker side of the upper body. | Pectoralis major, deltoids,
triceps,
abdominal group |
| 3. Smith Machine Bench Press | Similar to the machine bench press, this exercise allows an individual to become accustomed to lifting with an olympic bar above the chest and remove any fear associated with this aspect. Again, this exercise further develops scapula and abdominal control. | Pectoralis major, deltoids,
triceps |
| 4. Barbell Bench Press | As this exercise has quite a degree of balance involved (staying on the bench and balancing an olympic bar), the abdominal and scapula control come into full use. If any of the previous single arm exercises were utilised, then this will allow for much more balance with the olympic bar during the lift as each arm will be near equal in strength and coordination. This exercise will incorporate more of the stabilising muscles of the shoulder joint. | Pectoralis major, deltoids,
triceps |
| 5a. Dumbbell Bench Press | As this exercise has quite a degree of balance involved (staying on the bench and holding two dumbbells), the abdominal and scapula control come into full use. If any of the previous single arm exercises were utilised, then this will allow for a more even lift with the dumbbells as each arm will be near equal in strength and coordination. This exercise will further develop the stabilising muscles of the shoulder joint. | Pectoralis major, deltoids,
triceps |
| 5b. Dumbbell Bench Press – Single Arm | This variation of the above exercise is not widely used, however it is extremely useful for developing abdominal control and balance. This exercise will further develop the stabilising muscles of the shoulder joint. | Pectoralis major, deltoids,
triceps,
abdominal group |
| 6. Push-Ups (on toes) | This exercise is at the high end of chest exercise progressions, due to the large demand on scapula control, the abdominal group and erector spinae. | Pectoralis major, deltoids,
triceps,
abdominal group, erector spinae |
| 7. Dips (Wide Grip) | This exercise is the highest in chest exercise progression due to the huge demand on scapula control, the abdominal group and erector spinae. | Pectoralis major,
deltoids,
triceps, abdominal group,
erector spinae |
