The Best Chest Exercises

Top Exercises

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.

Clock Push-Up

Intermediate / Bodyweight-only / Chest / push

A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.

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 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.

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 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.

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.

Fly

Beginner / Dumbbells / Chest / isolation

A fundamental chest isolation exercise. It targets the pectoral muscles by providing a deep stretch and a wide range of motion that presses cannot replicate.