The Best Chest Exercises

Top Exercises

Band Alternate Low Chest Fly

Beginner / Handle Bands / Chest / isolation

Targets the lower pectorals. The resistance band provides constant tension, and alternating arms challenges core stability and unilateral chest focus.

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.

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.

Lying Fly

Beginner / Cable Crossover Machine / Chest / isolation

A foundational chest isolation exercise. Lying on a bench provides stability, allowing for a deep stretch and focused contraction of the pecs.

Lying Hammer Press

Beginner / Dumbbells / Chest / push

A chest press variation using a neutral grip. It focuses on the pectorals while increasing triceps activation and reducing shoulder strain.

Lying Extension Pullover

Beginner / Cable Machine with Rope Attachment / Chest / pull

A hybrid movement targeting both the lats and the triceps. It combines a pullover's stretch with an extension's peak contraction for upper body development.

Low Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the lower chest fibers. This isolation movement uses a low-to-high arc to build definition in the sternal head of the pectorals.

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.

Kneeling Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.

Incline Fly

Beginner / Dumbbells / Chest / isolation

Targets the upper pectorals through isolation. It provides a deep stretch for the clavicular head and helps define the upper chest-to-shoulder transition.