The Best Chest Exercises

Top Exercises

Dumbbell Low Fly

Beginner / Dumbbells / Chest / isolation

A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.

Dumbbell Iron Cross

Advanced / Dumbbells / Chest / isolation

A high-intensity shoulder and core exercise. It builds extreme isometric strength in the deltoids while challenging the stabilizer muscles.

Dumbbell Incline Twisted Flyes

Intermediate / Dumbbells / Chest / core

A chest isolation variation that uses wrist rotation to engage different pectoral fibers and maximize the contraction at the top of the movement.

Dumbbell Incline One Arm Press on Exercise Ball

Intermediate / Dumbbells / Chest / push

An advanced stabilization exercise. Pressing one arm on the ball recruits the entire core and improves upper chest strength.

Dumbbell Incline Palm-in Press

Intermediate / Dumbbells / Chest / push

An incline press with a neutral grip (palms in). It shifts the focus to the upper chest and triceps while being very safe for the shoulder joints.

Dumbbell Incline Press on Exercise Ball

Intermediate / Dumbbells / Chest / push

Combines upper chest pressing with total-body stability. The ball requires constant micro-adjustments from the core and legs.

Dumbbell Incline One Arm Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral upper chest exercise that increases core demand and allows for deep isolation of each pectoral muscle.

Dumbbell Incline One Arm Press

Intermediate / Dumbbells / Chest / push

A unilateral upper chest press that helps fix muscle imbalances and increases the recruitment of core stabilizers.

Dumbbell Incline Fly

Beginner / Dumbbells / Chest / isolation

Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.

Dumbbell Incline Fly on Exercise Ball

Intermediate / Dumbbells / Chest / isolation

Combines upper chest isolation with extreme core stabilization. The ball's instability recruits more muscle fibers in the core and chest.

Dumbbell Incline Hammer Press

Intermediate / Dumbbells / Chest / push

An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.

Dumbbell Incline Alternate Press

Intermediate / Dumbbells / Chest / push

Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.

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