The Best Chest Exercises

Top Exercises

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.

Cable One Arm Incline Fly on Exercise Ball

Intermediate / Hi-Lo Cable Machine / Chest / isolation

Targets the upper chest while challenging core balance. The incline position on the ball focuses tension on the clavicular head of the pecs.

Cable Middle Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the mid-chest fibers. The horizontal arc provided by the cables creates constant tension and maximizes pectoral recruitment.

Cable One Arm Decline Chest Fly

Intermediate / Cable Crossover Machine / Chest / isolation

A chest isolation exercise targeting the lower pectoralis major. The unilateral cable setup allows for better focus and increased range of motion.

Cable One Arm Fly on Exercise Ball

Intermediate / Cable Crossover Machine / Chest / isolation

A chest exercise that challenges stability. The exercise ball forces the core to engage while isolating the pectoral muscle.

Cable Incline Fly

Beginner / Cable Crossover Machine / Chest / isolation

An isolation exercise for the upper chest. The incline cable setup provides a deep stretch and constant tension on the upper pectoral fibers.

Cable Bench Press

Beginner / Cable Crossover Machine / Chest / push

A chest exercise that uses cables to provide constant tension throughout the range of motion. It targets the pectorals while engaging stabilizers.

Band Middle Fly

Beginner / Handle Bands / Chest / isolation

Targets the mid-chest fibers. The horizontal pulling arc provided by the band creates constant tension and maximizes pectoral recruitment.

Band High Fly

Beginner / Handle Bands / Chest / isolation

Targets the upper chest fibers. The high-to-low pulling arc provided by the band emphasizes the clavicular head and improves chest definition.

Band Chest Fly

Beginner / Handle Bands / Chest / isolation

A chest isolation movement. Resistance bands provide a deep stretch and a smooth resistance curve that keeps the pectorals under constant load.

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.

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.

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Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball