The Best Chest Exercises

Top Exercises

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.

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.

Lever Pec Deck Fly

Intermediate / Leverage Machine / Chest / isolation

A chest isolation exercise that emphasizes the sternal head of the pectoralis major. The lever provides constant tension and a powerful peak contraction.

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.

Dumbbell One Arm Bench Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation exercise for the chest. It increases core recruitment as the body must resist the lateral weight of the dumbbell.

Dumbbell Lying One Arm Press

Beginner / Dumbbells / Chest / push

A unilateral chest press that forces the core to stabilize against rotational forces while building equal strength in each pectoral muscle.

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 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 Breeding

Beginner / Dumbbells / Chest / isolation

An isolation exercise targeting the upper chest through a focused fly-like motion. It improves chest definition and clavicular head recruitment.

Dumbbell Fly

Beginner / Dumbbells / Chest / isolation

A classic isolation exercise for the pectorals. It builds chest width and provides a deep stretch that pressing movements cannot achieve.

Dumbbell Decline Fly

Beginner / Dumbbells / Chest / isolation

An isolation exercise for the lower chest. It provides a deep stretch and targets the lower fibers of the pectorals through a wide arc.

Deep Push-Up

Intermediate / Dumbbells / Chest / push

An advanced push-up variation using handles or blocks to increase the range of motion, providing a greater stretch and recruitment of the chest.

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball