Chest

The pectoral muscles push the arms forward and across the body, so they work in every pressing movement. For balanced development combine flat, incline and decline presses with fly variations. Push-ups are a great option when you have no equipment. The list below covers barbell, dumbbell, cable and bodyweight exercises, each with photos and clear instructions. Start with two heavy pressing days per week and add a lighter fly or push-up variation to finish.

84 exercises

• Alternating Floor Press
• Around The Worlds
• Barbell Bench Press - Medium Grip
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press - Medium Grip
• Behind Head Chest Stretch
• Bench Press - With Bands
• Bent-Arm Dumbbell Pullover
• Bodyweight Flyes
• Butterfly
• Cable Chest Press
• Cable Crossover
• Cable Iron Cross
• Chain Press
• Chest And Front Of Shoulder Stretch
• Chest Push from 3 point stance
• Chest Push (multiple response)
• Chest Push (single response)
• Chest Push with Run Release
• Chest Stretch on Stability Ball
• Clock Push-Up
• Cross Over - With Bands
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press
• Decline Dumbbell Flyes
• Decline Push-Up
• Decline Smith Press
• Dips - Chest Version
• Drop Push
• Dumbbell Bench Press
• Dumbbell Bench Press with Neutral Grip
• Dumbbell Flyes
• Dynamic Chest Stretch
• Elbows Back
• Extended Range One-Arm Kettlebell Floor Press
• Flat Bench Cable Flyes
• Forward Drag with Press
• Front Raise And Pullover
• Hammer Grip Incline DB Bench Press
• Heavy Bag Thrust
• Incline Cable Chest Press
• Incline Cable Flye
• Incline Dumbbell Bench With Palms Facing In
• Incline Dumbbell Flyes
• Incline Dumbbell Flyes - With A Twist
• Incline Dumbbell Press
• Incline Push-Up
• Incline Push-Up Depth Jump
• Incline Push-Up Medium
• Incline Push-Up Reverse Grip
• Incline Push-Up Wide
• Isometric Chest Squeezes
• Isometric Wipers
• Leg-Over Floor Press
• Leverage Chest Press
• Leverage Decline Chest Press
• Leverage Incline Chest Press
• Low Cable Crossover
• Machine Bench Press
• Medicine Ball Chest Pass
• Neck Press
• One-Arm Flat Bench Dumbbell Flye
• One-Arm Kettlebell Floor Press
• One Arm Dumbbell Bench Press
• Plyo Kettlebell Pushups
• Plyo Push-up
• Push-Up Wide
• Push-Ups With Feet Elevated
• Push-Ups With Feet On An Exercise Ball
• Push Up to Side Plank
• Pushups
• Pushups (Close and Wide Hand Positions)
• Single-Arm Cable Crossover
• Single-Arm Push-Up
• Smith Machine Bench Press
• Smith Machine Decline Press
• Smith Machine Incline Bench Press
• Standing Cable Chest Press
• Straight-Arm Dumbbell Pullover
• Suspended Push-Up
• Svend Press
• Wide-Grip Barbell Bench Press
• Wide-Grip Decline Barbell Bench Press
• Wide-Grip Decline Barbell Pullover

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