HPMP Fitness Series: Part 2 – Chest Training Guide

Build Strength, Shape, and Power | By Coach Mike – HPMP Training System

A well-built chest isn’t just about pressing heavy — it’s about mastering control, tension, and patience. Every rep is a chance to connect with your body and learn its limits.

Purpose of Chest Training

The chest (pectoralis major and minor) drives pressing, pushing, and posture. A strong chest supports upper body performance, shoulder health, and total symmetry. A complete chest workout should include horizontal presses, incline presses, fly movements, and accessory work.

Chest Muscle Breakdown

• Pectoralis Major – Main chest muscle (upper, middle, and lower fibers).

• Pectoralis Minor – Underlying muscle aiding stabilization and shoulder movement.

• Serratus Anterior – Along the ribs; stabilizes scapula and supports chest contraction.

Chest Training Categories

1. Compound Pressing Movements – Build Mass & Density

Barbell Bench Press

Primary Focus: Mid-chest & triceps

Form Cue: Lie flat, eyes under bar. Grip slightly wider than shoulders. Lower bar to mid-chest, elbows 45°, press up under control.

Variations:

• Smith Machine – Stability & safety for beginners.

• Dumbbell Press – More range of motion.

• Machine Chest Press – Guided, constant tension.

Dumbbell Bench Press

Primary Focus: Middle chest

Form Cue: Start above chest, palms forward. Lower slowly, deep stretch, press up until nearly locked. Increases range and control.

Variations:

• Flat, incline, or decline angles.

• Neutral grip for shoulder comfort.

Incline Barbell Press

Primary Focus: Upper chest

Form Cue: Set bench to 30–45°. Grip wider than shoulders. Lower to upper chest and press up smoothly.

Variations:

• Dumbbell Incline – Greater contraction.

• Smith Machine Incline – Safer path for beginners.

Decline Press

Primary Focus: Lower chest fibers

Form Cue: Bar moves slightly downward to lower pecs. Control motion, avoid bouncing.

Variations:

• Dumbbell Decline Press.

• Smith or Machine Decline Press.

2. Isolation & Fly Movements – Stretch, Shape & Definition

Dumbbell Fly

Primary Focus: Full pec stretch and contraction

Form Cue: Lie flat, arms slightly bent, palms in. Lower arms outward below chest, bring hands together under control.

Variations:

• Incline Fly – Upper pec focus.

• Cable Fly – Constant tension.

• Machine Fly – Safer for beginners.

Cable Crossover

Primary Focus: Inner chest squeeze

Form Cue: Cables slightly above shoulders, slight forward lean. Pull handles together in arc motion, squeezing at center.

Variations:

• High to Low – Lower chest.

• Low to High – Upper chest.

• Mid to Mid – Balanced tension.

Pec Deck / Machine Fly

Primary Focus: Isolation and engagement

Form Cue: Adjust seat height for mid-chest alignment. Pull handles together, pause, and return slowly.

Variations:

• Machine Fly – Beginner friendly.

• Adjust angles for upper/lower pec targeting.

3. Accessory & Stability Movements – Finishers & Endurance Builders

Push-Up Variations

Primary Focus: Bodyweight control and endurance

Form Cue: Keep body straight, chest to floor, full lockout. Maintain tension through core and chest.

Variations:

• Incline Push-Up – Beginner friendly.

• Decline Push-Up – Upper chest.

• Weighted or Banded – Strength progression.

Machine Chest Press

Primary Focus: Safe controlled pressing for all levels

Form Cue: Constant tension, great for burnout sets or beginners.

Variations:

• Plate-loaded or pin-selector.

• Drop set for finishers.

Dips (Chest Variation)

Primary Focus: Lower chest and triceps

Form Cue: Lean forward, elbows out 45°, descend until arms parallel. Avoid going too deep if shoulders ache.

Variations:

• Assisted Dip Machine.

• Band support for beginners.

Best Rep Ranges for Chest Hypertrophy

Exercise Type	Sets	Reps	Rest	Notes
Compound Pressing (Barbell/Dumbbell)	3–4	6–12	90 sec	Focus on tension and control.
Incline/Decline Work	3	8–12	90 sec	Sculpt and shape angles.
Isolation (Fly/Cable)	3–4	12–15	60 sec	Stretch and squeeze.
Bodyweight/Accessories	2–3	15–20	45 sec	Endurance and control.

Coach Mike’s Training Principles

• Lead with control, not ego — form builds strength.

• Stretch creates growth — full range builds shape.

• Feel every rep — focus on contraction, not completion.

• Alternate angles weekly to hit all fibers.

• Track progress — it’s your long-term blueprint.

Coach Mike’s Quick Fixes

• Arching too much? Drop the weight.

• Shoulder pain? Switch to dumbbells or cables.

• No chest pump? Slow the lowering phase (3 seconds).

• Losing stability? Use Smith or machine presses temporarily.

Example Chest Hypertrophy Workout

Exercise	Sets	Reps	Notes
Barbell Bench Press	4	8–10	Compound foundation work.
Incline Dumbbell Press	3	10–12	Upper chest builder.
Cable Fly (Mid-Level)	3	12–15	Stretch and squeeze motion.
Pec Deck Machine	3	15	Controlled isolation burnout.
Push-Ups	2	20	Finisher for endurance and control.

Coach Mike’s Final Note

The chest represents patience and discipline. It rewards precision, not speed. Press with intent, control the stretch, and let your form dictate your progress. Build the habit of training smart — that’s where long-term growth lives.