Chest Exercises

121 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Cable Machine Smith Machine Medicine Ball

Barbell Bench Press - Medium Grip

Barbell

Middle chest

Incline Dumbbell Press

Barbell Incline Bench Press - Medium Grip

Barbell

Upper chest

Bench Press - With Bands

Push-Ups With Feet Elevated

Incline Dumbbell Flyes

Dumbbell

Upper chest

Alternating Floor Press

Kettlebell

Middle chest

Barbell Guillotine Bench Press

Barbell

Upper chest

Bench Press - Powerlifting

Barbell

Middle chestTriceps lateral headTriceps medial head

Bench Press with Chains

Barbell

Middle chestTriceps lateral headTriceps medial head

Bent-Arm Dumbbell Pullover

Triceps lateral headTriceps medial headMiddle chest

Chest Push (multiple response)

Medicine ball

Middle chest

Chest Push (single response)

Medicine ball

Middle chest

Chest Push from 3 point stance

Medicine ball

Middle chest

Chest Push with Run Release

Close-Grip Dumbbell Press

Dumbbell

Triceps lateral headTriceps medial headMiddle chest

Decline Barbell Bench Press

Barbell

Lower chest

Decline Dumbbell Bench Press

Dumbbell Bench Press with Neutral Grip

Triceps lateral headTriceps medial headMiddle chest

Extended Range One-Arm Kettlebell Floor Press

Triceps lateral headTriceps medial headMiddle chest

Floor Press with Chains

Barbell

Triceps lateral headTriceps medial headMiddle chest

Forward Drag with Press

Other

Middle chest

Front Raise And Pullover

Barbell

Middle chest

Hammer Grip Incline DB Bench Press

Incline Cable Chest Press

Cable

Upper chest

Incline Dumbbell Bench With Palms Facing In

Dumbbell

Upper chest

Incline Push-Up Depth Jump

Other

Middle chest

Incline Push-Up Medium

Bodyweight

Lower chest

Incline Push-Up Reverse Grip

Isometric Chest Squeezes

Landmine Linear Jammer

Barbell

Anterior deltoidMiddle chestVastus lateralis

Leg-Over Floor Press

Kettlebell

Middle chest

Leverage Decline Chest Press

Machine

Lower chest

Leverage Incline Chest Press

Medicine Ball Chest Pass

One Arm Dumbbell Bench Press

Triceps lateral headTriceps medial headMiddle chest

One-Arm Kettlebell Floor Press

Triceps lateral headTriceps medial headMiddle chest

Pin Presses

Barbell

Triceps lateral headTriceps medial headMiddle chest

Plyo Kettlebell Pushups

Push Up to Side Plank

Push-Ups With Feet On An Exercise Ball

Exercise ball

Upper chest

Pushups (Close and Wide Hand Positions)

Bodyweight

Middle chest

Reverse Band Bench Press

Barbell

Middle chestTriceps lateral headTriceps medial head

Ring Dips

Other

Triceps lateral headTriceps medial headMiddle chest

Single-Arm Push-Up

Bodyweight

Middle chest

Smith Machine Bench Press

Smith machine

Middle chest

Smith Machine Decline Press

Smith machine

Lower chest

Smith Machine Incline Bench Press

Smith machine

Upper chest

Standing Cable Chest Press

Cable

Middle chest

Straight-Arm Dumbbell Pullover

Middle chestTriceps lateral head

Wide-Grip Barbell Bench Press

Barbell

Middle chest

Wide-Grip Decline Barbell Bench Press

Barbell

Lower chest

Wide-Grip Decline Barbell Pullover

Behind Head Chest Stretch

Chest And Front Of Shoulder Stretch

Other

Middle chest

Chest Stretch on Stability Ball

Exercise ball

Middle chest

Cross Over - With Bands

Bands

Middle chest

Decline Dumbbell Flyes

Dumbbell

Lower chest

Dynamic Chest Stretch

Flat Bench Cable Flyes

Incline Dumbbell Flyes - With A Twist

One-Arm Flat Bench Dumbbell Flye

Dumbbell

Middle chest

Single-Arm Cable Crossover

Dumbbell Press on Exercise Ball

Machine-Assisted Chest Dip

Push-Up on Medicine Ball

Push-Up with Shoulder Taps

Bodyweight

Middle chest

Seated Band Chest Press

Bands

Middle chest

Single-Arm Incline Cable Press

Cable

Upper chest

Smith Machine Reverse-Grip Bench Press

Dumbbell Flye on Exercise Ball

Programs with these exercises

5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Chest Workout at the Gym

Four chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.

Intermediate · once a week · Gym 3-Day Mass Building Split

The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.

Intermediate · 3 times a week · Gym 4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym