Chest Exercises
Pectorals, anterior deltoids, triceps. 13 exercises with full strength standards by bodyweight.
Barbell
Bodyweight
Chest Strength Standards
Each chest exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What is the best chest exercise for strength?
The barbell bench press is the gold standard for chest strength development. It allows you to load the most weight and has the most data for strength standards comparison. The incline bench press is a close second for upper chest emphasis.
How much should an intermediate lifter bench press?
An intermediate male lifter at 80 kg should bench around 80-100 kg. An intermediate female lifter at 65 kg should bench around 47-57 kg. Check the bench press standards page for exact numbers by bodyweight.
How often should I train chest?
Most intermediate lifters progress well with 2-3 chest sessions per week. Beginners often see results with just 1-2 sessions. Volume matters more than frequency - aim for 10-20 working sets per week across all chest exercises.