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Chest exercises.

Presses and flyes for a stronger chest. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.

Page 1 of 2: exercises 1–20 of 37. Search by name or muscle, or filter by equipment, to narrow the list.

Browse 37 exercises
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Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.

Chest37Shoulders41Biceps16Forearms1Core34Quads39Calves11
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Chest exercises, explained

37 ways to move.
Find the one that fits.

Showing 1–20 of 37 exercises

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ChestBodyweight

Dips

Choose a movement you can repeat

Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.

A simple place to start

A chest workout needs a repeatable press and, if useful, a comfortable fly. These ten options cover different equipment; use the two-movement sample, not ten exercises in one day.

For upper chest exercises, an incline press or low-to-high cable fly is a practical option. Choose a comfortable bench angle and keep the setup stable; a specific angle is not a guarantee of growth.

Dumbbell Bench PressCable Fly
Chest starting menu: choose alternatives that fit your session.
Exercise guideSets × repsTechnique cue
Dumbbell Bench Press2 × 8–12Plant your feet and keep the upper back stable. Lower smoothly and press through a comfortable range.
Cable Fly2 × 10–15Keep a soft elbow bend. Bring handles together without forcing the shoulder into a painful stretch.
Barbell Bench Press2 × 6–10Use rack safeties or a suitable spotter. Keep the bar path controlled and the setup repeatable.
Incline Dumbbell Press2 × 8–12Set a moderate incline and stable back support. Avoid turning the last reps into a large back arch.
Push-up2 × 6–15Brace the trunk and lower chest and hips together. Raise the hands on a stable surface if needed.
Machine Bench Press2 × 8–12Adjust the seat so the handles match a comfortable pressing path. Control the return.
Dumbbell Floor Press2 × 8–12Lower until the upper arms contact the floor gently. Do not bounce to begin the next rep.
Low-to-High Cable Fly2 × 10–15Sweep handles upward and inward from low pulleys with a steady torso.
Standing Cable Chest Press2 × 8–12Use chest-height handles and a stable split stance. Press without being pulled backward.
Pec Deck Fly2 × 10–15Adjust the seat and use a comfortable shoulder range. Bring the pads together without jerking.

Technique mistakes to watch for

  • Adding every press variation instead of accounting for the week's total pressing
  • Changing grip, bench angle, or range just to claim a bigger number
  • Testing heavy barbell presses without suitable safeties or assistance

Frequently asked questions

Which chest exercises should a beginner start with?

Choose one press you can set up safely and repeat. Add a controlled fly only if it fits the plan. The sample is a starting session, not a requirement to perform all ten options.

Should I do every exercise on this list?

No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.

How do I progress these exercises?

Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.

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