Chest

Chest day, anyone? Whether you're building strength, chasing a pump, or working on posture and pressing mechanics — training your chest is a must. In Volym, you’ll find classic and creative movements to target your pecs from multiple angles.

What Counts as a "Chest" Exercise?

Chest exercises primarily target the pectoralis major and pectoralis minor, but often involve the shoulders and triceps too.

• Horizontal Pushes: Pressing away from the chest, like bench presses or push-ups.
• Chest Isolation: Movements like flyes or pec-deck that stretch and squeeze the pecs.
• Incline/Decline Variations: To hit the upper or lower pecs more specifically.

These exercises build upper-body mass, pressing strength, and front-end balance.

Popular Chest Exercises

Some of the most effective chest-focused movements include:

• Bench Press: Flat, incline, or decline — barbell or dumbbell.
• Push-Ups: Classic, weighted, or elevated variations.
• Cable Flyes: Constant tension and great stretch.
• Chest Dips: Leaning forward to target lower chest.
• Machine Presses & Pec Deck: Isolation and control.

💡 Pro tip: Think "press and squeeze" — don’t just push the weight, contract your chest through the full range of motion.

Equipment for Chest Training

Volym supports chest training with a variety of tools:

• Barbells
• Dumbbells
• Cables
• Machines
• Bodyweight (for dips and push-ups)

Changing the angle or grip can shift the emphasis to different areas of the chest — experiment to find what hits best.

Final Thoughts

Chest training goes beyond aesthetics. It builds pressing strength, shoulder support, and overall upper-body balance. Whether it’s barbell-heavy or cable-controlled, make sure your chest work is consistent and intentional.

Now go earn that post-workout stretch 🧘‍♂️