Chest exercises
Chest training is pressing and flying: pushing a load away from your torso, or bringing your arms together across it. A plan usually anchors on one heavy press, adds an incline or a dumbbell variation for a second angle, and keeps a bodyweight option for days without a bench.
Month6 counts your working chest sets over a rolling week against a range of 10–20, the band where muscle growth keeps rising with volume in the research it cites.
Bench press
How do you bench press with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Dip
How do you do dips for chest with good form?
6–15 reps · 90 seconds rest · Bodyweight
Dumbbell bench press
How do you do a dumbbell bench press properly?
8–12 reps · 90 seconds rest · Dumbbells
Incline dumbbell press
How do you do an incline dumbbell press with good form?
8–12 reps · 90 seconds rest · Dumbbells
Push-up
How do you do a push-up with proper form?
8–20 reps · 60 seconds rest · Bodyweight
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.