Tailrep

TRAINING GUIDE — CHEST

Chest training

Bench press and everything else that targets the chest. Upper, mid, and lower respond to different angles, so varying the incline is the basic move.

Muscles in this group

Tailrep splits groups into individual muscles, so the same "Chest" session still records what you targeted.

  • Upper Chest
  • Mid Chest
  • Lower Chest

Chest exercises

Every Chest exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.

59 exercises

Barbell exercises

  • Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Wide-Grip Bench Press
  • Reverse-Grip Bench Press
  • Guillotine Press
  • Floor Press
  • Barbell Pullover
  • Smith Machine Bench Press
  • Smith Machine Incline Bench Press
  • Smith Machine Decline Bench Press

Dumbbell exercises

  • Dumbbell Bench Press
  • Incline Dumbbell Press
  • Decline Dumbbell Press
  • Neutral-Grip Dumbbell Press
  • Incline Neutral-Grip Dumbbell Press
  • Dumbbell Floor Press
  • Dumbbell Fly
  • Incline Dumbbell Fly
  • Decline Dumbbell Fly
  • Dumbbell Pullover
  • Squeeze Press
  • Around the World
  • Kettlebell Floor Press
  • One-Arm Incline Dumbbell Press

Machine exercises

  • Machine Chest Press
  • Machine Incline Chest Press
  • Machine Decline Chest Press
  • Machine Pec Fly
  • Dip Machine
  • Assisted Dip
  • Machine Incline Pec Fly

Cable exercises

  • Cable Crossover
  • Low Cable Crossover
  • High Cable Crossover
  • Cable Chest Press
  • Incline Cable Fly
  • Lying Cable Fly
  • Decline Cable Fly
  • One-Arm Cable Fly

Bodyweight exercises

  • Push-Up
  • Wide Push-Up
  • Incline Push-Up
  • Decline Push-Up
  • Knee Push-Up
  • Archer Push-Up
  • One-Arm Push-Up
  • Plyo Push-Up
  • Push-Up Plus
  • Chest Dip
  • Weighted Dip
  • Wide-Grip Chest Dip
  • Ring Push-Up
  • Hindu Push-Up
  • Back Lever

Other exercises

  • Svend Press
  • Band Chest Press
  • Band Chest Fly
  • Stability Ball Push-Up

Exercises that work it secondarily

  • Machine Pullover
  • Landmine Press
  • Front Raise
  • Barbell Front Raise
  • Cable Front Raise
  • Plate Front Raise
  • Close-Grip Bench Press
  • Smith Machine Close-Grip Bench Press
  • JM Press
  • Bench Dip
  • Diamond Push-Up
  • Incline Close-Grip Bench Press
  • Decline Close-Grip Bench Press
  • Dumbbell Close-Grip Press
  • Ring Dip
  • Burpee
  • Sled Push
  • Devil Press
  • Tire Flip

Building a session

Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

Start with today's first set.

Start now