Chest Exercises

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These are the 18 chest exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Chest

The pectoralis major is the main chest muscle and drives horizontal shoulder flexion: it brings the arm toward the midline of the body. It works in every horizontal push (bench press, dips, flyes) and is usually split into the clavicular (upper) and sternocostal (mid-lower) heads, emphasised by changing the bench angle. To develop it, combine a heavy press with a fly-type movement that loads the muscle in a stretched position.

The 18 Chest exercises

• Dumbbell flyes
• Decline dumbbell flyes
• Pec deck flyes
• Cable crossover
• High-to-low cable crossover
• Low-to-high cable crossover
• Push-ups
• Ring push-ups
• Parallel bar dips
• Barbell bench press
• Dumbbell bench press
• Incline dumbbell bench press
• Decline bench press
• Incline bench press
• Machine press
• Dumbbell pullover
• Weighted push-up
• Svend press

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See all muscle groups

• Abs
• Biceps
• Quads
• Back
• Glutes
• Shoulders
• Hamstrings
• Lower back
• Calves
• Traps
• Triceps

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