156 exercises
Chest exercises
The chest (pectoralis major and minor) pushes your arms forward and across your body. Presses build most of the size and strength; flyes and crossovers add stretch-focused volume.
- Change the bench angle to shift emphasis: incline for the upper chest, flat or decline for the lower chest.
- Keep your shoulder blades pulled back and down so your chest does the work, not your front delts.
- Around 10–20 hard sets a week works for most lifters.
Best chest exercises
Barbell Bench Press
barbell
Cable Bench Press
cable
Dumbbell Bench Press
dumbbell
Barbell Decline Bench Press
barbell
Barbell Guillotine Bench Press
barbell
Barbell Incline Bench Press
barbell
Barbell Wide Bench Press
barbell
Cable Incline Bench Press
cable
- Dumbbell Decline Bench Press
- Dumbbell Incline Bench Press
- Dumbbell Reverse Bench Press
- Barbell Front Raise And Pullover
- Barbell Reverse Grip Decline Bench Press
- Barbell Reverse Grip Incline Bench Press
- Barbell Wide Reverse Grip Bench Press
- Chest Dip
- Korean Dips
- Band Bench Press
- Smith Bench Press
- Assisted Chest Dip (Kneeling)
- Raise Single Arm Push-Up
- Smith Decline Bench Press
- Smith Incline Bench Press
- Weighted Straight Bar Dip
- Assisted Wide-Grip Chest Dip (Kneeling)
- Chest Dip (On Dip-Pull-Up Cage)
- Chest Dip On Straight Bar
- Smith Wide Grip Bench Press
- Dumbbell Fly
- Dumbbell Pullover
- Smith Wide Grip Decline Bench Press
- Barbell Decline Pullover
- Cable Cross-Over Variation
- Cable Decline Fly
- Cable Decline Press
- Cable Incline Fly
- Cable Low Fly
- Cable Lying Fly
- Cable Middle Fly
- Cable Standing Fly
- Dumbbell Around Pullover
- Dumbbell Decline Fly
- Dumbbell Incline Breeding
- Dumbbell Incline Fly
- Lever Chest Press
- Lever Seated Fly
- Wide-Grip Chest Dip On High Parallel Bars
- Barbell Decline Wide-Grip Press
- Cable Seated Chest Press
- Cable Upper Chest Crossovers
- Dumbbell Decline Hammer Press
- Dumbbell Decline Twist Fly
- Dumbbell Incline Alternate Press
- Dumbbell Incline Hammer Press
- Dumbbell Incline Palm-In Press
- Dumbbell Incline Twisted Flyes
- Dumbbell Lying Hammer Press
- Dumbbell Straight Arm Pullover
- Lever Decline Chest Press
- Lever Incline Chest Press
- Lever Standing Chest Press
- Smith Machine Reverse Decline Close Grip Bench Press
- Cable Decline One Arm Press
- Cable One Arm Incline Press
- Cable One Arm Lateral Bent-Over
- Cable Press On Exercise Ball
- Cable Standing Up Straight Crossovers
- Dumbbell Decline One Arm Fly
- Dumbbell Fly On Exercise Ball
- Dumbbell Incline One Arm Fly
- Dumbbell Incline One Arm Press
- Dumbbell Lying One Arm Press
- Dumbbell One Arm Bench Fly
- Dumbbell Press On Exercise Ball
- Dumbbell Pullover On Exercise Ball
- Cable Incline Fly (On Stability Ball)
- Cable One Arm Decline Chest Fly
- Dumbbell Incline Fly On Exercise Ball
- Dumbbell Incline Press On Exercise Ball
- Dumbbell Lying Pullover On Exercise Ball
- Dumbbell One Arm Decline Chest Press
- Dumbbell One Arm Incline Chest Press
- Dumbbell One Arm Reverse Grip Press
- Lever Incline Chest Press V. 2
- Cable One Arm Fly On Exercise Ball
- Cable One Arm Press On Exercise Ball
- Dumbbell Lying One Arm Press V. 2
- Dumbbell One Arm Fly On Exercise Ball
- Dumbbell One Arm Press On Exercise Ball
- Dumbbell One Arm Pullover On Exercise Ball
- Dumbbell One Leg Fly On Exercise Ball
- Dumbbell Pullover Hip Extension On Exercise Ball
- Push-Up
- Cable One Arm Incline Fly On Exercise Ball
- Cable One Arm Incline Press On Exercise Ball
- Dumbbell Incline One Arm Fly On Exercise Ball
- Dumbbell Incline One Arm Press On Exercise Ball
- Dumbbell One Arm Chest Fly On Exercise Ball
- Clock Push-Up
- Decline Push-Up
- Hands Bike
- Incline Push-Up
- Isometric Wipers
- Push-Up (Wall)
- Push-Up Plus
- Superman Push-Up
- Suspended Push-Up
- Archer Push Up
- Clap Push Up
- Deep Push Up
- Drop Push Up
- Full Planche Push-Up
- Hyght Dumbbell Fly
- Isometric Chest Squeeze
- Kettlebell Plyo Push-Up
- Kneeling Push-Up (Male)
- Plyo Push Up
- Push-Up (Bosu Ball)
- Push-Up Medicine Ball
- Shoulder Tap Push-Up
- Single Arm Push-Up
- Smith Reverse-Grip Press
- Weighted Svend Press
- Behind Head Chest Stretch
- Chest Tap Push-Up (Male)
- Dynamic Chest Stretch (Male)
- Floor Fly (With Barbell)
- Incline Push-Up (On Box)
- Incline Reverse Grip Push-Up
- Machine Inner Chest Press
- Medicine Ball Chest Pass
- Modified Hindu Push-Up (Male)
- Push And Pull Bodyweight
- Push-Up (On Stability Ball)
- Push-Up (Wall) V. 2
- Smith Decline Reverse-Grip Press
- Smith Incline Reverse-Grip Press
- Weighted Drop Push Up
- Wide Hand Push Up
- Chest Stretch With Exercise Ball
- Exercise Ball Pike Push Up
- Incline Push Up Depth Jump
- Kettlebell Alternating Press On Floor
- Kettlebell One Arm Floor Press
- Push Up On Bosu Ball
- Resistance Band Seated Chest Press
- Band One Arm Twisting Chest Press
- Chest And Front Of Shoulder Stretch
- Medicine Ball Chest Push Multiple Response
- Medicine Ball Chest Push Single Response
- Roller Seated Shoulder Flexor Depresor Retractor
- Medicine Ball Chest Push With Run Release
- Assisted Seated Pectoralis Major Stretch With Stability Ball
- Kettlebell Extended Range One Arm Press On Floor
- Medicine Ball Chest Push From 3 Point Stance
- Roller Seated Single Leg Shoulder Flexor Depresor Retractor
Programs that train your chest
Intermediate
Bodybuilding Upper / Lower 4-Day
Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
4× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week
Workouts
Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
6 exercises
Intermediate
Push Day (Bodybuilding)
Chest, shoulders and triceps with hypertrophy rep ranges. Compounds first, then isolation.
6 exercises
Beginner
Dumbbell Push (35 min)
Chest, shoulders and triceps using only dumbbells.
5 exercises
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