Complete Chest Workout: Flat Press, Incline Press, and Fly Machine Techniques

Building a Complete Chest: The Three Essential Movements

A well-developed chest requires more than simply pushing weight. The pectoralis major—your primary chest muscle—consists of distinct regions that respond to different angles and movement patterns. To build a balanced, powerful, and aesthetically impressive chest, you need to target the upper fibres, middle fibres, and outer fibres through strategic exercise selection and precise technique.

We examine the three fundamental chest movements—flat press, incline press, and fly variations—using  commercial-style machines. Whether you're training in a luxury home gym or a professional facility, understanding proper technique, programming strategies, and equipment selection will transform your chest development.

Understanding Chest Anatomy and Function

The Pectoralis Major: Structure and Function

The pectoralis major originates from the clavicle (collarbone), sternum (breastbone), and upper ribs, inserting onto the humerus (upper arm bone). This broad origin creates distinct functional regions:

Clavicular head (upper chest): Originates from the clavicle and is emphasised during incline pressing movements. This region creates the upper chest "shelf" and contributes to shoulder flexion.

Sternal head (middle and lower chest): Originates from the sternum and is maximally activated during flat and decline pressing. This larger region provides the bulk of chest mass and pressing power.

Primary functions: The pectoralis major performs horizontal adduction (bringing your arm across your body), shoulder flexion (raising your arm forward), and internal rotation of the shoulder. Different exercises emphasise different functions and regions.

Why Three Movement Patterns Matter

Complete chest development requires addressing all regions through varied angles and movement types:

• Flat pressing: Targets the sternal head with balanced activation across the entire chest. Provides the foundation for overall chest strength and mass.
• Incline pressing: Shifts emphasis to the clavicular head, building upper chest thickness that creates a full, balanced appearance and prevents the "droopy" look of overdeveloped lower chest.
• Fly movements: Isolate horizontal adduction without tricep involvement, creating a deep stretch and peak contraction that stimulates muscle growth through different mechanisms than pressing.

Flat Chest Press: Foundation of Chest Development

Equipment Selection for Flat Chest  Pressing

Premium selectorised machines such as the Life Fitness Insignia Series Chest Press, Life Fitness Axiom Series Chest Press, and Hammer Strength MTS Chest Press offer smooth resistance curves and ergonomic positioning that maximise chest activation whilst minimising shoulder stress.

The Hammer Strength Select SE Full Chest Press features exceptional biomechanics and durability, whilst the Primal Performance Series 125kg Pin-Select Chest Press and Primal Performance Series ISO Chest Press provide reliable performance for high-volume training environments.

Optimal Setup and Positioning

• Seat height adjustment: Position the seat so the handles align with mid-chest level. When your hands grip the handles, your forearms should be parallel to the floor. If the handles are too high, you'll recruit excessive shoulder; too low creates unnecessary strain on the lower chest and shoulders.
• Back pad contact: Maintain five points of contact: head, upper back, lower back, and both feet firmly planted. Your shoulder blades should be retracted (pulled together) and depressed (pulled down), creating a stable platform for pressing.
• Grip width: Most machines offer multiple grip positions. A shoulder-width grip typically provides optimal chest activation. Wider grips increase stretch but may stress the shoulder joint; narrower grips shift emphasis toward triceps.
• Elbow position: Your elbows should track at approximately 45-75 degrees from your torso—not flared straight out to the sides (90 degrees) which stresses the shoulder, nor tucked tight to your body which shifts work to triceps.

Perfect Execution Technique

• Starting position: With your chest up, shoulders back and down, and core braced, grip the handles firmly. Take a deep breath and create full-body tension.
• Concentric phase (pressing): Drive the handles forward in a controlled, powerful motion. Focus on pushing through your chest rather than your hands. Exhale as you press, maintaining shoulder blade retraction throughout. Extend your arms fully without locking out your elbows—maintain a slight bend at the top to keep tension on the chest.
• Peak contraction: At full extension, squeeze your chest muscles hard for 1-2 seconds. Imagine trying to bring your hands together even though they're fixed to the machine handles.
• Eccentric phase (lowering): Control the weight back to the starting position over 2-3 seconds. Inhale during this phase. Allow a full stretch at the bottom position—your hands should travel back until you feel a deep stretch across your chest, but stop before your shoulders roll forward or you lose scapular retraction.
• Tempo recommendation: 1-2 second concentric, 1 second squeeze, 2-3 second eccentric, no pause at the bottom. This creates approximately 4-6 seconds of total time under tension per repetition.

Common Errors and Corrections

1. Error: Shoulders rolling forward during the stretch
   Correction: Reduce the range of motion slightly. The stretch should occur in your chest, not your shoulder joint. Maintain active scapular retraction throughout.
2. Error: Excessive arching of the lower back
   Correction: Engage your core and maintain contact between your lower back and the pad. Some natural arch is acceptable, but excessive arching indicates you're using momentum or the weight is too heavy.
3. Error: Bouncing the weight at the bottom
   Correction: Control the eccentric phase and pause briefly at the stretch position before pressing. Bouncing reduces muscle tension and increases injury risk.
4. Error: Incomplete range of motion
   Correction: Ensure you're achieving both full stretch and full contraction. Partial reps reduce muscle activation and growth stimulus.

Incline Chest Press: Building Upper Chest Thickness

Equipment Selection for Incline Pressing

The Life Fitness Signature Series Incline Chest Press, Spirit Incline Chest Press Machine, and Primal Strength Incline ISO Chest Press feature optimised angles (typically 30-45 degrees) that maximally activate the clavicular head whilst minimising anterior deltoid dominance.

The Hammer Strength Iso-Lateral Wide Chest provides independent arms that accommodate individual biomechanics, whilst the Primal Performance Series Dual Chest/Shoulder Press offers versatile positioning for both incline chest and shoulder work.

The Critical Importance of Angle

Incline angle dramatically affects muscle recruitment:

15-30 degrees: Primarily targets the sternal head with moderate upper chest involvement. Useful for those with shoulder sensitivity to steeper angles.

30-45 degrees: Optimal for upper chest development. This range maximally activates the clavicular head whilst maintaining significant overall chest involvement.

45-60 degrees: Shifts emphasis increasingly toward the anterior deltoid (front shoulder). Whilst still involving the upper chest, this steep angle is more of a shoulder exercise than a chest movement.

Most premium incline chest press machines are engineered at 30-40 degrees—the sweet spot for upper chest development.

Optimal Setup and Positioning

• Seat height: Adjust so the handles align with your upper chest or collarbone level—higher than flat press positioning. Your forearms should angle slightly upward when gripping the handles.
• Back support: Maintain full contact with the incline pad from your lower back through your upper back and head. Your shoulder blades should remain retracted and pressed into the pad throughout the movement.
• Foot position: Plant your feet firmly. The incline position may require a wider stance for stability compared to flat pressing.

Perfect Execution Technique

• Starting position: Grip the handles with your chest up and shoulders retracted. The starting position should create a stretch across your upper chest and front shoulders.
• Concentric phase: Drive the handles upward and slightly inward, following the natural arc of the machine. Focus on contracting your upper chest—imagine pushing through your upper pectorals rather than your shoulders. Exhale during the press.
• Peak contraction: At the top, your arms should be extended (slight elbow bend maintained) with your hands positioned above your upper chest. Squeeze hard, focusing on upper chest contraction.
• Eccentric phase: Lower under control over 2-3 seconds, inhaling as you descend. Allow the handles to travel back until you feel a deep stretch across your upper chest and front shoulders, but maintain shoulder stability—don't allow your shoulders to roll forward excessively.
• Mind-muscle connection: Upper chest development requires exceptional focus. Actively think about contracting your upper pectorals throughout each repetition. Many lifters inadvertently turn incline pressing into a shoulder exercise through poor mental focus.

Common Errors and Corrections

1. Error: Excessive shoulder dominance
   Correction: Lower the weight and focus on initiating the movement from your chest. Retract your shoulders more aggressively and think "chest up" throughout. Consider a slightly lower incline angle if shoulder dominance persists.
2. Error: Lifting your lower back off the pad
   Correction: Reduce the weight and maintain core engagement. Your entire back should remain in contact with the pad throughout the movement.
3. Error: Flaring elbows excessively wide
   Correction: Maintain a 45-60 degree elbow angle from your torso. Excessive flare increases shoulder stress without improving chest activation.

Chest Fly Machines: Isolation and Peak Contraction

Fly Machine Equipment Selection for Fly Movements

The Hammer Strength Plate Loaded Super Fly offers exceptional range of motion and independent arms for unilateral training. The Life Fitness Signature Series Chest Press Cable Motion enables varied angles and continuous tension throughout the movement, ideal for cable-based fly variations.

Selectorised pec deck machines from Spirit and Primal Strength Dual Chest/Shoulder Press (when configured for fly movements) offer smooth, controlled resistance ideal for isolation work.

Fly Mechanics: Pure Horizontal Adduction

Unlike pressing movements that involve both the chest and triceps, fly exercises isolate horizontal adduction—bringing your arms together across your body. This isolation creates several unique benefits:

Deep stretch stimulus: Fly movements allow a greater stretch across the chest than pressing exercises, creating muscle damage and growth stimulus through eccentric loading at long muscle lengths.

Peak contraction emphasis: The resistance curve of fly machines provides maximum tension when your hands come together—precisely when your chest is maximally contracted. This differs from pressing, where tension often decreases at lockout.

Reduced tricep involvement: By eliminating the elbow extension component, fly movements ensure your chest is the limiting factor, not tricep fatigue.

Optimal Setup and Positioning

• Seat height: Adjust so the handles or pads align with mid-chest level. Your upper arms should be parallel to the floor when in the starting position.
• Back support: Sit upright with your entire back against the pad, shoulder blades retracted. Your chest should be up and proud.
• Arm position: Maintain a slight bend in your elbows (approximately 10-20 degrees) throughout the entire movement. This "soft elbow" position protects the elbow joint whilst maintaining tension on the chest. The bend should remain constant—this is not a pressing movement.

Perfect Execution Technique

Starting position: With your arms extended to the sides (maintaining the slight elbow bend), you should feel a deep stretch across your chest. Your hands should be positioned slightly behind the plane of your torso for maximum stretch, but not so far back that your shoulders roll forward.

Concentric phase: Bring your arms together in a wide, arcing motion, as if you're hugging a large tree. Focus entirely on contracting your chest to bring your hands together—don't think about your arms or hands, think about your chest muscles pulling your arms inward. Exhale during this phase.

Peak contraction: When your hands meet in front of your chest, squeeze your pectorals as hard as possible for 1-2 seconds. Imagine trying to crush something between your chest muscles. This peak contraction is where fly movements provide their greatest benefit.

Eccentric phase: Control the weight back to the starting position over 3-4 seconds—slower than pressing movements. Inhale as you open your arms. The eccentric phase of fly movements is particularly important for muscle growth, so emphasise control and time under tension.

Tempo recommendation: 2 second concentric, 2 second squeeze, 3-4 second eccentric. This slower tempo maximises the unique benefits of fly movements.

Common Errors and Corrections

• Error: Bending and straightening elbows (turning it into a press)
  Correction: Lock your elbow angle at the start and maintain it throughout. Focus on moving only at the shoulder joint, not the elbow.
• Error: Using momentum or bouncing at the stretch position
  Correction: Reduce the weight significantly. Fly movements require lighter loads than pressing. Control is paramount—you should be able to pause at any point in the range of motion.
• Error: Excessive range of motion causing shoulder discomfort
  Correction: Reduce the stretch range slightly. The stretch should occur in your chest muscles, not your shoulder joint. If you feel pinching or discomfort in the front of your shoulder, you're going too far back.
• Error: Rushing through the peak contraction
  Correction: Pause deliberately when your hands come together. The squeeze is the most valuable part of the fly movement—don't waste it by immediately returning to the stretch position.

Complete Chest Workout Programming

Exercise Order and Rationale

Optimal exercise sequencing maximises performance and results:

1. Incline press first: Begin with incline pressing when you're freshest. Upper chest development is often a weak point and responds best to prioritisation. Starting with incline work ensures you can use maximum loads and intensity on this crucial movement.

2. Flat press second: After pre-fatiguing the upper chest, flat pressing provides overall chest mass stimulus whilst you still have significant strength available.

3. Fly movements last: Finish with fly exercises when your chest is fatigued. The isolation nature of fly movements makes them ideal for accumulating additional volume and achieving a deep pump without requiring heavy loads.

Sample Chest Workout: Balanced Development

Warm-up:

• 5-10 minutes light cardio
• Dynamic chest and shoulder stretches
• 2 warm-up sets on incline press: 12 reps at 40% working weight, 8 reps at 60% working weight

Working Sets:

Exercise 1: Incline Chest Press (Life Fitness Signature Series or Primal Strength Incline ISO)
Sets: 4
Reps: 8-10
Rest: 2-3 minutes
Tempo: 2-0-3-0 (2 second concentric, no pause, 3 second eccentric, no pause)
Notes: Use a weight that brings you close to failure on the final set. Focus on upper chest contraction throughout.

Exercise 2: Flat Chest Press (Life Fitness Insignia Series or Hammer Strength MTS)
Sets: 4
Reps: 10-12
Rest: 2 minutes
Tempo: 2-1-2-0 (2 second concentric, 1 second squeeze, 2 second eccentric, no pause)
Notes: Slightly higher rep range than incline work to accumulate volume across the entire chest.

Exercise 3: Chest Fly (Hammer Strength Super Fly or Cable Motion)
Sets: 3
Reps: 12-15
Rest: 90 seconds
Tempo: 2-2-3-0 (2 second concentric, 2 second squeeze, 3 second eccentric, no pause)
Notes: Focus on the stretch and squeeze. Weight is secondary to perfect form and mind-muscle connection.

Optional Exercise 4: High-to-Low Cable Fly (if using cable station)
Sets: 2
Reps: 15-20
Rest: 60 seconds
Tempo: 2-1-3-0
Notes: Targets lower chest fibres. Perform with cables set high, bringing hands down and together toward your waist.

Total working sets: 11-15
Total workout time: 35-45 minutes

Progressive Overload Strategies

Continuous improvement requires systematic progression:

• Linear progression (beginners to intermediate): Increase weight by 2.5-5kg when you can complete all prescribed sets and reps with good form. For example, if the programme calls for 4 sets of 10 reps and you achieve 10, 10, 10, 10, increase the weight next session.
• Double progression (intermediate to advanced): Work within a rep range (e.g., 8-12 reps). Increase reps each session until you hit the top of the range for all sets, then increase weight and drop back to the bottom of the range.
• Tempo manipulation: Slow down the eccentric phase (3-5 seconds) or add pauses at the stretch or contraction positions to increase difficulty without adding weight.
• Volume progression: Gradually increase total sets over a training block. Start with 3 sets per exercise and build to 4-5 sets over 4-6 weeks before deloading.

Training Frequency and Recovery

Frequency: Train chest 1-2 times per week depending on overall programme structure and recovery capacity.

Once weekly: Appropriate for beginners or when using very high volume (15+ working sets). Allows full recovery between sessions.

Twice weekly: Optimal for most intermediate and advanced lifters. Distribute volume across two sessions (e.g., 8 sets Monday, 7 sets Thursday) for increased frequency without excessive fatigue.

Recovery indicators: You should feel fully recovered before your next chest session. Persistent soreness, decreased performance, or joint discomfort indicate insufficient recovery—reduce volume or frequency.

Periodisation for Long-Term Progress

Vary your training approach across 4-6 week blocks:

Strength phase (4-6 reps, 4-5 sets, 3-4 minutes rest): Build maximum strength on pressing movements. Use heavier loads with lower reps. Reduce fly volume during this phase.

Hypertrophy phase (8-12 reps, 3-4 sets, 2 minutes rest): The sample workout above represents a hypertrophy-focused approach. Balanced volume and moderate loads optimise muscle growth.

Metabolic phase (12-20 reps, 2-3 sets, 60-90 seconds rest): Higher reps, shorter rest, and increased fly volume create significant metabolic stress and pump. Excellent for breaking through plateaus.

Rotate through these phases to provide varied stimuli and prevent adaptation.

Advanced Techniques and Variations

Unilateral Training

Machines with independent arms (such as the Hammer Strength Iso-Lateral Wide Chest, Hammer Strength Iso-Lateral Chest and Back, and Primal Performance Series ISO Chest Press) enable single-arm training that addresses strength imbalances and increases core stability demands. Perform all reps on one side before switching, or alternate arms each rep for an anti-rotation core challenge.

Pause Reps

Add 2-3 second pauses at the stretch position (bottom of press or fly) or contraction position (top of press or fly) to eliminate momentum and increase time under tension. Particularly effective on fly movements.

Drop Sets

After reaching failure on your final set, immediately reduce the weight by 20-30% and continue to failure again. Repeat 1-2 more times. Selectorised machines make drop sets seamless—simply move the pin. Excellent for fly movements as a finisher.

Pre-Exhaust Supersets

Perform fly movements immediately before pressing to pre-fatigue the chest, ensuring it's the limiting factor during pressing rather than triceps. For example: chest fly 12 reps, immediately into flat press 8-10 reps, rest 2 minutes, repeat.

Equipment Recommendations by Training Goal

For Maximum Strength Development

Plate-loaded machines such as the Life Fitness Signature Series Incline Chest Press and Hammer Strength Iso-Lateral series allow unlimited loading for advanced strength progression. The Hammer Strength Plate Loaded Super Fly provides exceptional stability for heavy fly work.

For Muscle Hypertrophy

Selectorised machines like the Life Fitness Insignia Series Chest Press, Life Fitness Axiom Series Chest Press, Hammer Strength Select SE Full Chest Press, and Primal Performance Series 125kg Pin-Select Chest Press offer smooth resistance curves and quick weight changes ideal for hypertrophy-focused training with varied rep ranges and techniques.

For Home Gym Versatility

The Life Fitness Signature Series Chest Press Cable Motion provides pressing and fly capabilities with continuous tension, whilst the Primal Performance Series Dual Chest/Shoulder Press offers multi-function capability in a compact footprint.

For Commercial Facilities

The Life Fitness Circuit Series, Hammer Strength MTS, Spirit, and Primal Performance Series machines offer exceptional durability and biomechanics for high-volume commercial environments serving diverse populations.

Nutrition and Recovery for Chest Development

Protein Requirements

Muscle growth requires adequate protein intake: 1.6-2.2g per kilogram of bodyweight daily. Distribute protein across 4-5 meals, with 25-40g per serving to optimise muscle protein synthesis.

Post-Workout Nutrition

Consume 20-40g of high-quality protein within 2 hours post-workout. Pair with carbohydrates (0.5-1g per kg bodyweight) to replenish glycogen and support recovery.

Sleep and Recovery

Muscle growth occurs during recovery, not training. Aim for 7-9 hours of quality sleep nightly. Consider active recovery methods such as light cardio, stretching, or massage on rest days to enhance blood flow without creating additional fatigue.

Conclusion: Consistency and Technique 

Building an impressive chest requires mastering three fundamental movements—flat press, incline press, and fly variations—and applying them consistently with perfect technique. The premium equipment available from Life Fitness, Hammer Strength, Spirit, and Primal Strength provides the biomechanical precision and durability necessary for long-term progress.

Focus on progressive overload, maintain impeccable form, prioritise the mind-muscle connection, and allow adequate recovery. Whether you're training in a luxury home gym or a commercial facility, these principles combined with the right equipment will deliver the chest development you're pursuing.

Start with the sample workout provided, master the technique cues for each movement, and progressively increase demands over time. Your chest will respond with increased strength, size, and definition—the hallmarks of intelligent, consistent training.