The Best Chest Exercises

Top Exercises

Lever Seated Fly

Beginner / Leverage Machine / Chest / isolation

A chest exercise that isolates the pectorals. Unlike a press, the fly movement removes the triceps from the equation for maximum chest recruitment.

Dumbbell One Arm Floor Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral chest isolation movement performed on the floor for maximum safety. It targets the pectorals while engaging the obliques for balance.

Cable Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A chest exercise targeting the sternal fibers. Standing straight increases the recruitment of the core and leg stabilizers for balance.

Cable Standing Chest Press

Beginner / Cable Crossover Machine / Chest / push

A functional chest exercise that challenges stability and balance while targeting the pectorals and anterior deltoids.

Single Arm Push-Up

Intermediate / Bodyweight-only / Chest / push

An elite pushing exercise for the chest and triceps. It requires incredible unilateral strength and extreme core stability to prevent rotation.

Plyo Push-Up

Intermediate / Bodyweight-only / Chest / push

An explosive pushing exercise for chest and triceps. It develops upper-body power and improves the fast-twitch muscle fiber recruitment in the pectorals.

Middle Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the mid-chest fibers. This isolation exercise emphasizes the peak contraction and horizontal abduction strength of the pectorals.

Modified Hindu Push-Up

Beginner / Bodyweight-only / Chest / push

A dynamic movement focusing on shoulder and chest flexibility and strength. It flows through a larger range of motion than a standard push-up.

Lever Crossovers

Intermediate / Leverage Machine / Chest / isolation

A chest isolation movement using levers. It mimics the cable crossover but provides a more stabilized, fixed path to target the inner pecs.

Incline Bench Press

Intermediate / Dumbbells / Chest / push

A staple compound movement for the upper pectorals (clavicular head). The incline angle builds upper chest volume and improves overall pressing strength.