The Best Chest Exercises

Top Exercises

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 Bench Press

Intermediate / Dumbbells / Chest / push

A staple compound movement for the upper pectorals (clavicular head). The incline angle builds upper chest volume and strength.

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 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.

Dumbbell Bench Press

Beginner / Dumbbells / Chest / push

A foundational compound movement for the pectorals, deltoids, and triceps. Dumbbells allow for a greater range of motion and unilateral stability compared to a barbell.

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.

Diamond Push-Up

Intermediate / Bodyweight-only / Chest / push

A triceps-dominant push-up variation. Narrow hand placement shifts the mechanical load from the chest to the lateral and medial heads of the triceps.

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.

Decline Bench Press

Intermediate / Barbell / Chest / push

A compound movement focusing on the lower pectoral muscles. The decline angle allows for heavy weight while taking pressure off the anterior deltoids.