Chest Exercises
Build a stronger, fuller chest with this free library of chest exercises. It covers cable flyes and crossovers, machine and lever chest presses, straight-bar and assisted dips, and a full ladder of push-up variations from scapula push-ups up to the full planche. Every guide includes an animated GIF demonstration, numbered form cues, the muscle it targets, and sets and reps by goal, so you can train the pectoralis major and minor whether you have a full gym or only the floor.
Benefits of Chest Training
- Grow upper, middle, and lower chest with pressing, fly, and dip variations
- Animated demonstrations and numbered form cues on every exercise
- Home and gym options, from scapula push-ups to cable and machine work
- Beginner through advanced progressions, with sets and reps for each goal
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
Barbell Bench Press
The barbell bench press is the benchmark upper-body strength lift, loading the c...
Target: Pectorals
Incline Barbell Bench Press
Pressing on an incline shifts the load onto the clavicular head of the chest, fi...
Target: Pectorals
Decline Barbell Bench Press
The decline angle shortens the range and biases the lower chest, which is why mo...
Target: Pectorals
Dumbbell Bench Press
Two independent bells let the hands travel further apart at the bottom and close...
Target: Pectorals
Incline Dumbbell Press
The upper-chest builder most lifters are missing: incline angle for the clavicul...
Target: Pectorals
Dumbbell Flyes
A single-joint chest movement that loads the pec at full stretch, where pressing...
Target: Pectorals
Incline Dumbbell Flyes
The fly pattern set on an incline, stretching the upper chest under load instead...
Target: Pectorals
Cable Crossover
Cables hold tension across the whole arc, including the crossed-over lockout whe...
Target: Pectorals
Push-Up
The most portable pressing pattern there is, and the one that teaches the should...
Target: Pectorals
Chest Dip
Leaning the torso forward turns the dip into a deep lower-chest press loaded by ...
Target: Pectorals
Pec Deck Fly
A fixed-path fly you can take to genuine failure alone, with the handles converg...
Target: Pectorals
Incline Push-Up
Raising the hands takes bodyweight off the chest, which makes it the standard re...
Target: Pectorals
Push And Pull Bodyweight
Push And Pull Bodyweight is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Roller Seated Single Leg Shoulder Flexor Depresor Retractor is a chest exercise ...
Target: Pectorals
Barbell Decline Pullover
Barbell Decline Pullover is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Roller Seated Shoulder Flexor Depresor Retractor
Roller Seated Shoulder Flexor Depresor Retractor is a chest exercise that target...
Target: Pectorals
Exercise Ball Pike Push Up
Exercise Ball Pike Push Up is a chest exercise that targets the pectorals, with ...
Target: Pectorals
Barbell Incline Bench Press
Barbell Incline Bench Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Wide-grip Chest Dip On High Parallel Bars is a chest exercise that targets the p...
Target: Pectorals
Dumbbell Decline Twist Fly
Dumbbell Decline Twist Fly is a chest exercise that targets the pectorals, with ...
Target: Pectorals
Band One Arm Twisting Chest Press is a chest exercise that targets the pectorals...
Target: Pectorals
Weighted Drop Push Up
Weighted Drop Push Up is a chest exercise that targets the pectorals, with the t...
Target: Pectorals
Raise Single Arm Push-up
Raise Single Arm Push-up is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Push-up (wall) V. 2
Push-up (wall) V. 2 is a chest exercise that targets the pectorals, with the tri...
Target: Pectorals
Kneeling Push-up (male)
Kneeling Push-up (male) is a chest exercise that targets the pectorals, with the...
Target: Pectorals
Isometric Chest Squeeze
Isometric Chest Squeeze is a chest exercise that targets the pectorals, with the...
Target: Pectorals
Barbell Reverse Grip Incline Bench Press is a chest exercise that targets the pe...
Target: Pectorals
Kettlebell Plyo Push-up
Kettlebell Plyo Push-up is a chest exercise that targets the pectorals, with the...
Target: Pectorals
Single Arm Push-up
Single Arm Push-up is a chest exercise that targets the pectorals, with the tric...
Target: Pectorals
Barbell Decline Wide-grip Press
Barbell Decline Wide-grip Press is a chest exercise that targets the pectorals, ...
Target: Pectorals
Dumbbell Lying One Arm Press V. 2 is a chest exercise that targets the pectorals...
Target: Pectorals
Cable Decline One Arm Press
Cable Decline One Arm Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Lever Incline Chest Press V. 2
Lever Incline Chest Press V. 2 is a chest exercise that targets the pectorals, w...
Target: Pectorals
Cable Decline Fly
Cable Decline Fly is a chest exercise that targets the pectorals, with the shoul...
Target: Pectorals
Barbell Reverse Grip Decline Bench Press
Barbell Reverse Grip Decline Bench Press is a chest exercise that targets the pe...
Target: Pectorals
Chest Stretch With Exercise Ball
Chest Stretch With Exercise Ball is a chest exercise that targets the pectorals,...
Target: Pectorals
Plyo Push Up
Plyo Push Up is a chest exercise that targets the pectorals, with the triceps, s...
Target: Pectorals
Barbell Wide Reverse Grip Bench Press
Barbell Wide Reverse Grip Bench Press is a chest exercise that targets the pecto...
Target: Pectorals
Dumbbell One Arm Fly On Exercise Ball is a chest exercise that targets the pecto...
Target: Pectorals
Weighted Svend Press
Weighted Svend Press is a chest exercise that targets the pectorals, with the sh...
Target: Pectorals
Dumbbell Incline One Arm Press
Dumbbell Incline One Arm Press is a chest exercise that targets the pectorals, w...
Target: Pectorals
Push-up (on Stability Ball)
Push-up (on Stability Ball) is a chest exercise that targets the pectorals, with...
Target: Pectorals
Korean Dips
Korean Dips is a chest exercise that targets the pectorals, with the triceps, sh...
Target: Pectorals
Dumbbell Pullover
Dumbbell Pullover is a chest exercise that targets the pectorals, with the latis...
Target: Pectorals
Chest Dip (on Dip-pull-up Cage)
Chest Dip (on Dip-pull-up Cage) is a chest exercise that targets the pectorals, ...
Target: Pectorals
Dumbbell One Arm Incline Chest Press is a chest exercise that targets the pector...
Target: Pectorals
Dumbbell Incline Alternate Press
Dumbbell Incline Alternate Press is a chest exercise that targets the pectorals,...
Target: Pectorals
Assisted Seated Pectoralis Major Stretch With Stability Ball is a chest exercise...
Target: Pectorals
Push-up (bosu Ball)
Push-up (bosu Ball) is a chest exercise that targets the pectorals, with the tri...
Target: Pectorals
Kettlebell Alternating Press On Floor
Kettlebell Alternating Press On Floor is a chest exercise that targets the pecto...
Target: Pectorals
Cable Decline Press
Cable Decline Press is a chest exercise that targets the pectorals, with the tri...
Target: Pectorals
Isometric Wipers
Isometric Wipers is a chest exercise that targets the pectorals, with the should...
Target: Pectorals
Dumbbell Incline Breeding
Dumbbell Incline Breeding is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Cable Press On Exercise Ball
Cable Press On Exercise Ball is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Kettlebell Extended Range One Arm Press On Floor is a chest exercise that target...
Target: Pectorals
Dumbbell Incline One Arm Fly On Exercise Ball is a chest exercise that targets t...
Target: Pectorals
Cable One Arm Decline Chest Fly
Cable One Arm Decline Chest Fly is a chest exercise that targets the pectorals, ...
Target: Pectorals
Cable One Arm Incline Press
Cable One Arm Incline Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Dumbbell Incline One Arm Press On Exercise Ball is a chest exercise that targets...
Target: Pectorals
Barbell Wide Bench Press
Barbell Wide Bench Press is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Dumbbell Decline Fly
Dumbbell Decline Fly is a chest exercise that targets the pectorals, with the sh...
Target: Pectorals
Incline Push-up (on Box)
Incline Push-up (on Box) is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Lever Seated Fly
Lever Seated Fly is a chest exercise that targets the pectorals, with the deltoi...
Target: Pectorals
Dumbbell Incline Hammer Press
Dumbbell Incline Hammer Press is a chest exercise that targets the pectorals, wi...
Target: Pectorals
Dumbbell Fly On Exercise Ball
Dumbbell Fly On Exercise Ball is a chest exercise that targets the pectorals, wi...
Target: Pectorals
Dumbbell Incline Fly On Exercise Ball
Dumbbell Incline Fly On Exercise Ball is a chest exercise that targets the pecto...
Target: Pectorals
Cable One Arm Lateral Bent-over
Cable One Arm Lateral Bent-over is a chest exercise that targets the pectorals, ...
Target: Pectorals
Smith Wide Grip Decline Bench Press is a chest exercise that targets the pectora...
Target: Pectorals
Medicine Ball Chest Push From 3 Point Stance
Medicine Ball Chest Push From 3 Point Stance is a chest exercise that targets th...
Target: Pectorals
Decline Push-up
Decline Push-up is a chest exercise that targets the pectorals, with the triceps...
Target: Pectorals
Dumbbell Decline Hammer Press
Dumbbell Decline Hammer Press is a chest exercise that targets the pectorals, wi...
Target: Pectorals
Cable Bench Press
Cable Bench Press is a chest exercise that targets the pectorals, with the trice...
Target: Pectorals
Smith Bench Press
Smith Bench Press is a chest exercise that targets the pectorals, with the trice...
Target: Pectorals
Dumbbell Pullover Hip Extension On Exercise Ball is a chest exercise that target...
Target: Pectorals
Resistance Band Seated Chest Press is a chest exercise that targets the pectoral...
Target: Pectorals
Smith Reverse-grip Press
Smith Reverse-grip Press is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Smith Decline Bench Press
Smith Decline Bench Press is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Push-up (wall)
Push-up (wall) is a chest exercise that targets the pectorals, with the triceps,...
Target: Pectorals
Dumbbell Incline Press On Exercise Ball
Dumbbell Incline Press On Exercise Ball is a chest exercise that targets the pec...
Target: Pectorals
Push Up On Bosu Ball
Push Up On Bosu Ball is a chest exercise that targets the pectorals, with the tr...
Target: Pectorals
Cable Seated Chest Press
Cable Seated Chest Press is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Kettlebell One Arm Floor Press
Kettlebell One Arm Floor Press is a chest exercise that targets the pectorals, w...
Target: Pectorals
Smith Incline Bench Press
Smith Incline Bench Press is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Cable Incline Fly
Cable Incline Fly is a chest exercise that targets the pectorals, with the delto...
Target: Pectorals
Deep Push Up
Deep Push Up is a chest exercise that targets the pectorals, with the triceps, s...
Target: Pectorals
Hands Bike
Hands Bike is a chest exercise that targets the pectorals, with the triceps, sho...
Target: Pectorals
Drop Push Up
Drop Push Up is a chest exercise that targets the pectorals, with the triceps, s...
Target: Pectorals
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press is a chest exercise that targets the pectorals, w...
Target: Pectorals
Clock Push-up
Clock Push-up is a chest exercise that targets the pectorals, with the triceps, ...
Target: Pectorals
Band Bench Press
Band Bench Press is a chest exercise that targets the pectorals, with the tricep...
Target: Pectorals
Dumbbell One Arm Press On Exercise Ball is a chest exercise that targets the pec...
Target: Pectorals
Weighted Straight Bar Dip
Weighted Straight Bar Dip is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Dumbbell One Arm Reverse Grip Press is a chest exercise that targets the pectora...
Target: Pectorals
Dumbbell Around Pullover
Dumbbell Around Pullover is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Lever Standing Chest Press
Lever Standing Chest Press is a chest exercise that targets the pectorals, with ...
Target: Pectorals
Archer Push Up
Archer Push Up is a chest exercise that targets the pectorals, with the triceps,...
Target: Pectorals
Dumbbell Incline One Arm Fly
Dumbbell Incline One Arm Fly is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Superman Push-up
Superman Push-up is a chest exercise that targets the pectorals, with the core, ...
Target: Pectorals
Cable Low Fly
Cable Low Fly is a chest exercise that targets the pectorals, with the deltoids,...
Target: Pectorals
Cable Incline Bench Press
Cable Incline Bench Press is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Dumbbell Decline Bench Press
Dumbbell Decline Bench Press is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Dumbbell Fly
Dumbbell Fly is a chest exercise that targets the pectorals, with the shoulders ...
Target: Pectorals
Cable One Arm Incline Fly On Exercise Ball is a chest exercise that targets the ...
Target: Pectorals
Floor Fly (with Barbell)
Floor Fly (with Barbell) is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Modified Hindu Push-up (male)
Modified Hindu Push-up (male) is a chest exercise that targets the pectorals, wi...
Target: Pectorals
Medicine Ball Chest Push With Run Release
Medicine Ball Chest Push With Run Release is a chest exercise that targets the p...
Target: Pectorals
Dumbbell Incline Palm-in Press
Dumbbell Incline Palm-in Press is a chest exercise that targets the pectorals, w...
Target: Pectorals
Dumbbell Lying Pullover On Exercise Ball is a chest exercise that targets the pe...
Target: Pectorals
Medicine Ball Chest Pass
Medicine Ball Chest Pass is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Dumbbell Lying One Arm Press
Dumbbell Lying One Arm Press is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Push-up Plus
Push-up Plus is a chest exercise that targets the pectorals, with the triceps, s...
Target: Pectorals
Cable One Arm Incline Press On Exercise Ball is a chest exercise that targets th...
Target: Pectorals
Cable Upper Chest Crossovers
Cable Upper Chest Crossovers is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Cable Standing Fly
Cable Standing Fly is a chest exercise that targets the pectorals, with the delt...
Target: Pectorals
Wide Hand Push Up
Wide Hand Push Up is a chest exercise that targets the pectorals, with the trice...
Target: Pectorals
Smith Wide Grip Bench Press
Smith Wide Grip Bench Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Smith Incline Reverse-grip Press
Smith Incline Reverse-grip Press is a chest exercise that targets the pectorals,...
Target: Pectorals
Shoulder Tap Push-up
Shoulder Tap Push-up is a chest exercise that targets the pectorals, with the tr...
Target: Pectorals
Cable One Arm Press On Exercise Ball is a chest exercise that targets the pector...
Target: Pectorals
Dynamic Chest Stretch (male)
Dynamic Chest Stretch (male) is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Behind Head Chest Stretch
Behind Head Chest Stretch is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Medicine Ball Chest Push Multiple Response
Medicine Ball Chest Push Multiple Response is a chest exercise that targets the ...
Target: Pectorals
Smith Decline Reverse-grip Press
Smith Decline Reverse-grip Press is a chest exercise that targets the pectorals,...
Target: Pectorals
Dumbbell Incline Fly
Dumbbell Incline Fly is a chest exercise that targets the pectorals, with the sh...
Target: Pectorals
Dumbbell One Arm Chest Fly On Exercise Ball is a chest exercise that targets the...
Target: Pectorals
Hyght Dumbbell Fly
Hyght Dumbbell Fly is a chest exercise that targets the pectorals, with the shou...
Target: Pectorals
Smith Machine Reverse Decline Close Grip Bench Press is a chest exercise that ta...
Target: Pectorals
Dumbbell Straight Arm Pullover
Dumbbell Straight Arm Pullover is a chest exercise that targets the pectorals, w...
Target: Pectorals
Barbell Decline Bench Press
Barbell Decline Bench Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Chest Tap Push-up (male)
Chest Tap Push-up (male) is a chest exercise that targets the pectorals, with th...
Target: Pectorals
Cable One Arm Fly On Exercise Ball is a chest exercise that targets the pectoral...
Target: Pectorals
Cable Cross-over Variation
Cable Cross-over Variation is a chest exercise that targets the pectorals, with ...
Target: Pectorals
Dumbbell Lying Hammer Press
Dumbbell Lying Hammer Press is a chest exercise that targets the pectorals, with...
Target: Pectorals
Chest And Front Of Shoulder Stretch is a chest exercise that targets the pectora...
Target: Pectorals
Lever Incline Chest Press
Lever Incline Chest Press is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Clap Push Up
Clap Push Up is a chest exercise that targets the pectorals, with the triceps, s...
Target: Pectorals
Push-up Medicine Ball
Push-up Medicine Ball is a chest exercise that targets the pectorals, with the t...
Target: Pectorals
Dumbbell Pullover On Exercise Ball is a chest exercise that targets the pectoral...
Target: Pectorals
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Lever Decline Chest Press
Lever Decline Chest Press is a chest exercise that targets the pectorals, with t...
Target: Pectorals
Medicine Ball Chest Push Single Response
Medicine Ball Chest Push Single Response is a chest exercise that targets the pe...
Target: Pectorals
Dumbbell Reverse Bench Press
Dumbbell Reverse Bench Press is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Dumbbell Decline One Arm Fly
Dumbbell Decline One Arm Fly is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Dumbbell One Leg Fly On Exercise Ball
Dumbbell One Leg Fly On Exercise Ball is a chest exercise that targets the pecto...
Target: Pectorals
Cable Lying Fly
Cable Lying Fly is a chest exercise that targets the pectorals, with the deltoid...
Target: Pectorals
Dumbbell One Arm Pullover On Exercise Ball is a chest exercise that targets the ...
Target: Pectorals
Incline Reverse Grip Push-up
Incline Reverse Grip Push-up is a chest exercise that targets the pectorals, wit...
Target: Pectorals
Dumbbell One Arm Bench Fly
Dumbbell One Arm Bench Fly is a chest exercise that targets the pectorals, with ...
Target: Pectorals
Dumbbell Press On Exercise Ball
Dumbbell Press On Exercise Ball is a chest exercise that targets the pectorals, ...
Target: Pectorals
Chest Exercises by Equipment
Train chest with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.
All Chest Exercises (168)
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
- Barbell Bench PressPectorals · Barbell · Intermediate
- Incline Barbell Bench PressPectorals · Barbell · Intermediate
- Decline Barbell Bench PressPectorals · Barbell · Intermediate
- Dumbbell Bench PressPectorals · Dumbbell · Beginner
- Incline Dumbbell PressPectorals · Dumbbell · Beginner
- Dumbbell FlyesPectorals · Dumbbell · Beginner
- Incline Dumbbell FlyesPectorals · Dumbbell · Beginner
- Cable CrossoverPectorals · Cable · Beginner
- Push-UpPectorals · Body Weight · Beginner
- Chest DipPectorals · Body Weight · Intermediate
- Pec Deck FlyPectorals · Leverage Machine · Beginner
- Incline Push-UpPectorals · Body Weight · Beginner
- Push And Pull BodyweightPectorals · Body Weight · Intermediate
- Roller Seated Single Leg Shoulder Flexor Depresor RetractorPectorals · Roller · Intermediate
- Barbell Decline PulloverPectorals · Barbell · Intermediate
- Roller Seated Shoulder Flexor Depresor RetractorPectorals · Roller · Intermediate
- Exercise Ball Pike Push UpPectorals · Stability Ball · Intermediate
- Barbell Incline Bench PressPectorals · Barbell · Intermediate
- Wide-grip Chest Dip On High Parallel BarsPectorals · Body Weight · Beginner
- Dumbbell Decline Twist FlyPectorals · Dumbbell · Intermediate
- Band One Arm Twisting Chest PressPectorals · Band · Advanced
- Weighted Drop Push UpPectorals · Weighted · Advanced
- Raise Single Arm Push-upPectorals · Body Weight · Advanced
- Push-up (wall) V. 2Pectorals · Body Weight · Advanced
- Kneeling Push-up (male)Pectorals · Body Weight · Beginner
- Isometric Chest SqueezePectorals · Body Weight · Intermediate
- Barbell Reverse Grip Incline Bench PressPectorals · Barbell · Advanced
- Kettlebell Plyo Push-upPectorals · Kettlebell · Advanced
- Single Arm Push-upPectorals · Body Weight · Advanced
- Barbell Decline Wide-grip PressPectorals · Barbell · Intermediate
- Dumbbell Lying One Arm Press V. 2Pectorals · Dumbbell · Advanced
- Cable Decline One Arm PressPectorals · Cable · Advanced
- Lever Incline Chest Press V. 2Pectorals · Leverage Machine · Intermediate
- Cable Decline FlyPectorals · Cable · Intermediate
- Barbell Reverse Grip Decline Bench PressPectorals · Barbell · Intermediate
- Chest Stretch With Exercise BallPectorals · Stability Ball · Intermediate
- Plyo Push UpPectorals · Body Weight · Advanced
- Barbell Wide Reverse Grip Bench PressPectorals · Barbell · Intermediate
- Dumbbell One Arm Fly On Exercise BallPectorals · Dumbbell · Advanced
- Weighted Svend PressPectorals · Weighted · Intermediate
- Dumbbell Incline One Arm PressPectorals · Dumbbell · Advanced
- Push-up (on Stability Ball)Pectorals · Stability Ball · Intermediate
- Korean DipsPectorals · Body Weight · Beginner
- Dumbbell PulloverPectorals · Dumbbell · Beginner
- Chest Dip (on Dip-pull-up Cage)Pectorals · Body Weight · Advanced
- Dumbbell One Arm Incline Chest PressPectorals · Dumbbell · Advanced
- Dumbbell Incline Alternate PressPectorals · Dumbbell · Intermediate
- Assisted Seated Pectoralis Major Stretch With Stability BallPectorals · Assisted · Intermediate
- Push-up (bosu Ball)Pectorals · Bosu Ball · Intermediate
- Kettlebell Alternating Press On FloorPectorals · Kettlebell · Intermediate
- Cable Decline PressPectorals · Cable · Advanced
- Isometric WipersPectorals · Body Weight · Advanced
- Dumbbell Incline BreedingPectorals · Dumbbell · Advanced
- Cable Press On Exercise BallPectorals · Cable · Beginner
- Kettlebell Extended Range One Arm Press On FloorPectorals · Kettlebell · Advanced
- Dumbbell Incline One Arm Fly On Exercise BallPectorals · Dumbbell · Advanced
- Cable One Arm Decline Chest FlyPectorals · Cable · Advanced
- Cable One Arm Incline PressPectorals · Cable · Advanced
- Dumbbell Incline One Arm Press On Exercise BallPectorals · Dumbbell · Advanced
- Barbell Wide Bench PressPectorals · Barbell · Intermediate
- Dumbbell Decline FlyPectorals · Dumbbell · Beginner
- Incline Push-up (on Box)Pectorals · Body Weight · Beginner
- Lever Seated FlyPectorals · Leverage Machine · Intermediate
- Dumbbell Incline Hammer PressPectorals · Dumbbell · Beginner
- Dumbbell Fly On Exercise BallPectorals · Dumbbell · Intermediate
- Dumbbell Incline Fly On Exercise BallPectorals · Dumbbell · Intermediate
- Cable One Arm Lateral Bent-overPectorals · Cable · Advanced
- Smith Wide Grip Decline Bench PressPectorals · Smith Machine · Advanced
- Medicine Ball Chest Push From 3 Point StancePectorals · Medicine Ball · Intermediate
- Decline Push-upPectorals · Body Weight · Beginner
- Dumbbell Decline Hammer PressPectorals · Dumbbell · Beginner
- Cable Bench PressPectorals · Cable · Advanced
- Smith Bench PressPectorals · Smith Machine · Advanced
- Dumbbell Pullover Hip Extension On Exercise BallPectorals · Dumbbell · Advanced
- Resistance Band Seated Chest PressPectorals · Resistance Band · Beginner
- Smith Reverse-grip PressPectorals · Smith Machine · Advanced
- Smith Decline Bench PressPectorals · Smith Machine · Intermediate
- Push-up (wall)Pectorals · Body Weight · Intermediate
- Dumbbell Incline Press On Exercise BallPectorals · Dumbbell · Intermediate
- Push Up On Bosu BallPectorals · Bosu Ball · Intermediate
- Cable Seated Chest PressPectorals · Cable · Intermediate
- Kettlebell One Arm Floor PressPectorals · Kettlebell · Advanced
- Smith Incline Bench PressPectorals · Smith Machine · Intermediate
- Cable Incline FlyPectorals · Cable · Intermediate
- Deep Push UpPectorals · Dumbbell · Beginner
- Hands BikePectorals · Upper Body Ergometer · Intermediate
- Drop Push UpPectorals · Body Weight · Beginner
- Barbell Guillotine Bench PressPectorals · Barbell · Intermediate
- Clock Push-upPectorals · Body Weight · Intermediate
- Band Bench PressPectorals · Band · Beginner
- Dumbbell One Arm Press On Exercise BallPectorals · Dumbbell · Advanced
- Weighted Straight Bar DipPectorals · Weighted · Intermediate
- Dumbbell One Arm Reverse Grip PressPectorals · Dumbbell · Advanced
- Dumbbell Around PulloverPectorals · Dumbbell · Beginner
- Lever Standing Chest PressPectorals · Leverage Machine · Beginner
- Archer Push UpPectorals · Body Weight · Intermediate
- Dumbbell Incline One Arm FlyPectorals · Dumbbell · Advanced
- Superman Push-upPectorals · Body Weight · Intermediate
- Cable Low FlyPectorals · Cable · Advanced
- Cable Incline Bench PressPectorals · Cable · Advanced
- Dumbbell Decline Bench PressPectorals · Dumbbell · Beginner
- Dumbbell FlyPectorals · Dumbbell · Beginner
- Cable One Arm Incline Fly On Exercise BallPectorals · Cable · Advanced
- Floor Fly (with Barbell)Pectorals · Barbell · Intermediate
- Modified Hindu Push-up (male)Pectorals · Body Weight · Beginner
- Medicine Ball Chest Push With Run ReleasePectorals · Medicine Ball · Intermediate
- Dumbbell Incline Palm-in PressPectorals · Dumbbell · Advanced
- Dumbbell Lying Pullover On Exercise BallPectorals · Dumbbell · Beginner
- Medicine Ball Chest PassPectorals · Medicine Ball · Intermediate
- Dumbbell Lying One Arm PressPectorals · Dumbbell · Advanced
- Push-up PlusPectorals · Body Weight · Intermediate
- Cable One Arm Incline Press On Exercise BallPectorals · Cable · Advanced
- Cable Upper Chest CrossoversPectorals · Cable · Advanced
- Cable Standing FlyPectorals · Cable · Advanced
- Wide Hand Push UpPectorals · Body Weight · Beginner
- Smith Wide Grip Bench PressPectorals · Smith Machine · Advanced
- Smith Incline Reverse-grip PressPectorals · Smith Machine · Advanced
- Shoulder Tap Push-upPectorals · Body Weight · Advanced
- Cable One Arm Press On Exercise BallPectorals · Cable · Advanced
- Dynamic Chest Stretch (male)Pectorals · Body Weight · Intermediate
- Behind Head Chest StretchPectorals · Assisted · Intermediate
- Medicine Ball Chest Push Multiple ResponsePectorals · Medicine Ball · Intermediate
- Smith Decline Reverse-grip PressPectorals · Smith Machine · Intermediate
- Dumbbell Incline FlyPectorals · Dumbbell · Intermediate
- Dumbbell One Arm Chest Fly On Exercise BallPectorals · Dumbbell · Advanced
- Hyght Dumbbell FlyPectorals · Dumbbell · Beginner
- Smith Machine Reverse Decline Close Grip Bench PressPectorals · Smith Machine · Intermediate
- Dumbbell Straight Arm PulloverPectorals · Dumbbell · Beginner
- Barbell Decline Bench PressPectorals · Barbell · Intermediate
- Chest Tap Push-up (male)Pectorals · Body Weight · Intermediate
- Cable One Arm Fly On Exercise BallPectorals · Cable · Advanced
- Cable Cross-over VariationPectorals · Cable · Advanced
- Dumbbell Lying Hammer PressPectorals · Dumbbell · Beginner
- Chest And Front Of Shoulder StretchPectorals · Body Weight · Advanced
- Lever Incline Chest PressPectorals · Leverage Machine · Intermediate
- Clap Push UpPectorals · Body Weight · Beginner
- Push-up Medicine BallPectorals · Medicine Ball · Intermediate
- Dumbbell Pullover On Exercise BallPectorals · Dumbbell · Beginner
- Dumbbell Incline Bench PressPectorals · Dumbbell · Intermediate
- Lever Decline Chest PressPectorals · Leverage Machine · Advanced
- Medicine Ball Chest Push Single ResponsePectorals · Medicine Ball · Intermediate
- Dumbbell Reverse Bench PressPectorals · Dumbbell · Intermediate
- Dumbbell Decline One Arm FlyPectorals · Dumbbell · Advanced
- Dumbbell One Leg Fly On Exercise BallPectorals · Dumbbell · Intermediate
- Cable Lying FlyPectorals · Cable · Beginner
- Dumbbell One Arm Pullover On Exercise BallPectorals · Dumbbell · Advanced
- Incline Reverse Grip Push-upPectorals · Body Weight · Beginner
- Dumbbell One Arm Bench FlyPectorals · Dumbbell · Advanced
- Dumbbell Press On Exercise BallPectorals · Dumbbell · Intermediate
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.