Chest Exercises
Build a stronger, fuller chest with our free library of chest exercises. From the flat and incline bench press to push-ups, dumbbell flyes, and cable crossovers, each move includes a video demonstration, step-by-step instructions, and the muscles it targets. Whether you train at home with bodyweight only or in a full gym, these chest workouts help you develop the pectoralis major and minor for pressing power and a defined upper body.
Benefits of Chest Training
- Grow upper, middle, and lower chest with targeted pressing and fly variations
- Free HD video guides for correct form and full range of motion
- Home and gym options, from push-ups to barbell and cable work
- Suitable for beginner, intermediate, and advanced lifters
Smith Incline Shoulder Raises
Smith Incline Shoulder Raises is a chest exercise targeting the serratus anterio...
Target: Serratus Anterior
Dumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a chest exercise targeting the serratus anter...
Target: Serratus Anterior
Incline Scapula Push Up
Incline Scapula Push Up is a chest exercise targeting the serratus anterior....
Target: Serratus Anterior
Barbell Incline Shoulder Raise
Barbell Incline Shoulder Raise is a chest exercise targeting the serratus anteri...
Target: Serratus Anterior
Scapula Push-up
Scapula Push-up is a chest exercise targeting the serratus anterior....
Target: Serratus Anterior
Cable Incline Fly (on Stability Ball) is a chest exercise targeting the pectoral...
Target: Pectorals
Lever Chest Press
Lever Chest Press is a chest exercise targeting the pectorals....
Target: Pectorals
Cable Standing Up Straight Crossovers
Cable Standing Up Straight Crossovers is a chest exercise targeting the pectoral...
Target: Pectorals
Assisted Wide-grip Chest Dip (kneeling)
Assisted Wide-grip Chest Dip (kneeling) is a chest exercise targeting the pector...
Target: Pectorals
Chest Dip On Straight Bar
Chest Dip On Straight Bar is a chest exercise targeting the pectorals....
Target: Pectorals
Barbell Front Raise And Pullover
Barbell Front Raise And Pullover is a chest exercise targeting the pectorals....
Target: Pectorals
Full Planche Push-up
Full Planche Push-up is a chest exercise targeting the pectorals....
Target: Pectorals
Suspended Push-up
Suspended Push-up is a chest exercise targeting the pectorals....
Target: Pectorals
Dumbbell One Arm Decline Chest Press
Dumbbell One Arm Decline Chest Press is a chest exercise targeting the pectorals...
Target: Pectorals
Cable Middle Fly
Cable Middle Fly is a chest exercise targeting the pectorals....
Target: Pectorals
Dumbbell Incline Twisted Flyes
Dumbbell Incline Twisted Flyes is a chest exercise targeting the pectorals....
Target: Pectorals
Incline Push Up Depth Jump
Incline Push Up Depth Jump is a chest exercise targeting the pectorals....
Target: Pectorals
Assisted Chest Dip (kneeling)
Assisted Chest Dip (kneeling) is a chest exercise targeting the pectorals....
Target: Pectorals
Machine Inner Chest Press
Machine Inner Chest Press is a chest exercise targeting the pectorals....
Target: Pectorals
All Chest Exercises (19)
Browse the complete list of free chest exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own chest workout or adding moves to a custom AI workout plan.
- Smith Incline Shoulder RaisesSerratus Anterior · Smith Machine · Beginner
- Dumbbell Incline Shoulder RaiseSerratus Anterior · Dumbbell · Beginner
- Incline Scapula Push UpSerratus Anterior · Body Weight · Beginner
- Barbell Incline Shoulder RaiseSerratus Anterior · Barbell · Beginner
- Scapula Push-upSerratus Anterior · Body Weight · Beginner
- Cable Incline Fly (on Stability Ball)Pectorals · Cable · Beginner
- Lever Chest PressPectorals · Leverage Machine · Beginner
- Cable Standing Up Straight CrossoversPectorals · Cable · Intermediate
- Assisted Wide-grip Chest Dip (kneeling)Pectorals · Leverage Machine · Intermediate
- Chest Dip On Straight BarPectorals · Body Weight · Intermediate
- Barbell Front Raise And PulloverPectorals · Barbell · Intermediate
- Full Planche Push-upPectorals · Body Weight · Intermediate
- Suspended Push-upPectorals · Body Weight · Intermediate
- Dumbbell One Arm Decline Chest PressPectorals · Dumbbell · Intermediate
- Cable Middle FlyPectorals · Cable · Advanced
- Dumbbell Incline Twisted FlyesPectorals · Dumbbell · Advanced
- Incline Push Up Depth JumpPectorals · Body Weight · Advanced
- Assisted Chest Dip (kneeling)Pectorals · Leverage Machine · Advanced
- Machine Inner Chest PressPectorals · Leverage Machine · Advanced
Chest Training FAQ
What are the best chest exercises for beginners?
Push-ups, incline push-ups, and the machine chest press are the best chest exercises for beginners. They teach the pressing pattern safely, need little or no equipment, and build the base strength for barbell and dumbbell bench pressing later. Aim for 3 sets of 8-12 controlled reps.
How many times a week should I train chest?
Training chest 2 times per week works best for most people. Muscles grow during recovery, so leave at least 48 hours between chest sessions. A total of 10-20 hard sets per week, split across two workouts, is enough for steady muscle growth.
Can I build my chest at home without equipment?
Yes. Push-up variations alone can build a strong chest: standard push-ups, wide push-ups, decline push-ups with feet elevated, and slow-tempo scapula push-ups. As they get easy, add reps, slow the lowering phase, or elevate your feet to keep progressing.
How do I hit the upper and lower chest?
Incline pressing movements (incline bench press, incline dumbbell press, and decline push-ups with feet elevated) emphasize the upper chest, while dips and decline presses emphasize the lower chest. A balanced program mixes flat, incline, and decline angles across the week.