Chest Exercises

Smith Incline Shoulder Raises

Beginner

Smith Incline Shoulder Raises is a chest exercise targeting the serratus anterio...

Target: Serratus Anterior

Dumbbell Incline Shoulder Raise

Beginner

Dumbbell Incline Shoulder Raise is a chest exercise targeting the serratus anter...

Target: Serratus Anterior

Incline Scapula Push Up

Beginner

Incline Scapula Push Up is a chest exercise targeting the serratus anterior....

Target: Serratus Anterior

Barbell Incline Shoulder Raise

Beginner

Barbell Incline Shoulder Raise is a chest exercise targeting the serratus anteri...

Target: Serratus Anterior

Scapula Push-up

Beginner

Scapula Push-up is a chest exercise targeting the serratus anterior....

Target: Serratus Anterior

Cable Incline Fly (on Stability Ball)

Beginner

Cable Incline Fly (on Stability Ball) is a chest exercise targeting the pectoral...

Target: Pectorals

Lever Chest Press

Beginner

Lever Chest Press is a chest exercise targeting the pectorals....

Target: Pectorals

Cable Standing Up Straight Crossovers

Intermediate

Cable Standing Up Straight Crossovers is a chest exercise targeting the pectoral...

Target: Pectorals

Assisted Wide-grip Chest Dip (kneeling)

Intermediate

Assisted Wide-grip Chest Dip (kneeling) is a chest exercise targeting the pector...

Target: Pectorals

Chest Dip On Straight Bar

Intermediate

Chest Dip On Straight Bar is a chest exercise targeting the pectorals....

Target: Pectorals

Barbell Front Raise And Pullover

Intermediate

Barbell Front Raise And Pullover is a chest exercise targeting the pectorals....

Target: Pectorals

Full Planche Push-up

Intermediate

Full Planche Push-up is a chest exercise targeting the pectorals....

Target: Pectorals

Suspended Push-up

Intermediate

Suspended Push-up is a chest exercise targeting the pectorals....

Target: Pectorals

Dumbbell One Arm Decline Chest Press

Intermediate

Dumbbell One Arm Decline Chest Press is a chest exercise targeting the pectorals...

Target: Pectorals

Cable Middle Fly

Advanced

Cable Middle Fly is a chest exercise targeting the pectorals....

Target: Pectorals

Dumbbell Incline Twisted Flyes

Advanced

Dumbbell Incline Twisted Flyes is a chest exercise targeting the pectorals....

Target: Pectorals

Incline Push Up Depth Jump

Advanced

Incline Push Up Depth Jump is a chest exercise targeting the pectorals....

Target: Pectorals

Assisted Chest Dip (kneeling)

Advanced

Assisted Chest Dip (kneeling) is a chest exercise targeting the pectorals....

Target: Pectorals

Machine Inner Chest Press

Advanced

Machine Inner Chest Press is a chest exercise targeting the pectorals....

Target: Pectorals

Barbell Bench Press

Intermediate

The barbell bench press is the benchmark upper-body strength lift, loading the c...

Target: Pectorals

Incline Barbell Bench Press

Intermediate

Pressing on an incline shifts the load onto the clavicular head of the chest, fi...

Target: Pectorals

Decline Barbell Bench Press

Intermediate

The decline angle shortens the range and biases the lower chest, which is why mo...

Target: Pectorals

Dumbbell Bench Press

Beginner

Two independent bells let the hands travel further apart at the bottom and close...

Target: Pectorals

Incline Dumbbell Press

Beginner

The upper-chest builder most lifters are missing: incline angle for the clavicul...

Target: Pectorals

Benefits of Chest Training

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.

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

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.

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.