The Best Chest Exercises

Top Exercises

Decline Press

Intermediate / Cable Crossover Machine / Chest / push

A chest exercise emphasizing the lower pectoralis major. The decline angle reduces shoulder strain while allowing for heavier loads on the chest.

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.

Barbell Guillotine Bench Press

Advanced / Barbell / Chest / push

A chest isolation press that targets the upper pectorals. By lowering the bar to the neck, it maximizes the stretch on the clavicular head.

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.

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.

Dumbbell One Arm Wide-Grip Bench Press

Intermediate / Dumbbells / Chest / push

A chest press variation that emphasizes the outer pectorals and challenges core stability by using a wider-than-usual unilateral grip.

Dumbbell One Arm Low Fly

Beginner / Dumbbells / Chest / isolation

A unilateral movement targeting the lower chest. It allows for a deeper contraction and better focus on individual pectoral development.

Dumbbell Lying on Floor Hammer Press

Beginner / Dumbbells / Chest / push

A floor press variation using a neutral grip. It emphasizes the triceps and medial pectorals while being extremely safe for the shoulder joints.

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 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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Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

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Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball