Train chest 2–3 times per week
Use progressive overload
Prioritize compound presses
Include incline bench press
Include flat bench press
Include dumbbell press variations
Include weighted dips
Include chest fly variations
Use a full range of motion
Control the lowering phase
Pause briefly at the bottom
Train close to failure
Get enough weekly chest volume
Recover properly between sessions
Eat in a calorie surplus
Consume enough protein
Sleep 7–9 hours per night
Maintain consistent training
Improve upper back and shoulder stability
Track lifts and bodyweight
Be patient and stay consistent