Chest exercises

The chest responds to horizontal pressing through a full range of motion, and to that more than anything else. Push-ups and their progressions will carry a beginner a long way. Dumbbell and barbell presses take over once changing your leverage stops being enough to make the movement hard.

Two things make chest training more productive. The first is that range of motion beats load. A deep push-up with your hands on handles, or a dumbbell press that lets your chest stretch at the bottom, does more than a heavier half rep. The second is that the chest shares every press with the shoulders and triceps, so pressing work adds up faster than it looks. Two good pressing sessions a week is plenty for most people.

Balance matters as well. For your shoulders and your posture, match your pressing roughly with pulling. If you train chest twice a week, train your upper back at least as often.