Are 3 Chest Exercises Enough? The Ultimate Guide to an Effective Workout

September 26, 2025
Posted by RitKeep Fitness

When you’re training chest, a common question that pops up is: Are three exercises enough to see progress? The simple answer is yes—if you’re smart about it. You don’t need heaps of different moves to build strength and shape. With the right mix of pressing angles and consistent effort, three chest exercises can be spot on for most people.

Why Three Exercises Can Do the Trick

Your chest has a few different sections—the mid, upper and lower fibres. To train it properly, you’ll want to hit all of them from different angles. That’s where the “big three” come in:

Bench Press – the base of chest strength and size.
Incline Press – helps bring out the upper chest.
Dips – perfect for building the lower chest.

Together, these cover all the key areas without overcomplicating your routine.

The Core Three: Bench, Incline and Dips

1. Bench Press

The bench press is the king of chest exercises. It mainly develops the middle chest while also working the triceps and shoulders.

Form tip: Keep your feet firmly on the floor, back flat on the bench, and elbows at about a 45-degree angle.

Variation: The barbell bench press allows you to lift heavier weights and track progressive overload more effectively.

2. Incline Dumbbell Press

The incline dumbbell press is essential for targeting the upper chest. Set the bench at a 30–45 degree angle to maximize activation.

Benefit: Dumbbells offer a greater range of motion than barbells, leading to better chest activation.

Variation: Try the incline barbell press for heavier loads or single-arm presses to challenge core stability.

3. Chest Dips

Chest dips target the lower chest and also engage the triceps. Leaning slightly forward emphasizes the chest more.

Form tip: Keep elbows pointed outward and torso leaning forward.

Variation: Use a dip belt with added weight to progressively overload.

Adding Variety with Cables and Machines

Three lifts will get you far, but adding a bit of variety never hurts. Chest workout machines and cable chest workouts are handy for control and constant tension.

Cable Chest Workout: Cables keep the muscles under load the whole way through. High-to-low flys are great for the lower chest, while low-to-high hit the upper chest.
Chest Workout Machines: Things like the Smith Machine or chest press machine are practical and safe, especially if you usually train solo.

If you’re kitting out a garage gym, an all-in-one like the RitKeep PMAX-5600 Smith Machine Trainer Pro is a solid choice. It packs presses, cables and dip stations into one compact frame.

Chest Workouts at Home: Upper & Lower Focus

Not keen on going to the gym? You can still train chest properly at home:

Upper chest workout at home: Incline push-ups (feet raised) or incline dumbbell press if you’ve got a bench.
Lower chest workout at home: Dips using chairs or parallel bars, or decline push-ups for a simple option.

Pair these with resistance bands or compact cables to keep the variety up.

Sample Chest Training Routine

Here’s a no-fuss chest session that works well for Aussie lifters, whether you’re at the gym or in your shed:

Bench Press – 4 sets of 6–8 reps
Incline Dumbbell Press – 3 sets of 8–10 reps
Chest Dips – 3 sets of 10–12 reps
Cable Fly (optional) – 2 sets of 12–15 reps

Final Thoughts

So, are three chest exercises enough? For most people—absolutely. Bench press, incline press and dips cover the bases nicely. Mix in a cable chest workout or some work on chest workout machines and you’ll have a complete approach that keeps things balanced.

If you’re setting up your own training space, check out the RitKeep Smith Machine Collection. Built tough, space-saving and versatile—they’re spot on for Aussie home gyms.

Best Home Gym Gear in RitKeep

These are our most popular home gym machines — combining Smith Machine and Power Rack in one. Perfect for both guided and free weight training to support your everyday fitness goals.