Barbell Chest Exercises
18 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Barbell Bench Press - Medium Grip
Barbell
Middle chest
Barbell Incline Bench Press - Medium Grip
Barbell
Upper 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
Board Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Decline Barbell Bench Press
Barbell
Lower chest
Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Floor Press with Chains
Barbell
Triceps lateral headTriceps medial headMiddle chest
Front Raise And Pullover
Barbell
Middle chest
Landmine Linear Jammer
Barbell
Anterior deltoidMiddle chestVastus lateralis
Neck Press
Barbell
Upper chest
One Arm Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Pin Presses
Barbell
Triceps lateral headTriceps medial headMiddle chest
Reverse Band Bench Press
Barbell
Middle chestTriceps lateral headTriceps medial head
Wide-Grip Barbell Bench Press
Barbell
Middle chest
Wide-Grip Decline Barbell Bench Press
Barbell
Lower chest
Wide-Grip Decline Barbell Pullover
Barbell
Lower chest
Programs with these exercises
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 · Gym5×5 Strength ProgramThe classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · Gym