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 Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation movement that targets the pectoral muscles through a wide, high-tension arc. It improves chest definition and shoulder stability.

Cable Lying Extension Pullover

Beginner / Seated Cable Row Machine / Chest / pull

A hybrid movement targeting the lats and triceps. It combines a pullover with an extension to maximize upper body tension and stretch.

Cable Lying Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed on a bench. The cable setup ensures tension is maintained even at the top of the fly, unlike dumbbells.

Cable Bench Press

Beginner / Cable Crossover Machine / Chest / push

A chest exercise that uses cables to provide constant tension throughout the range of motion. It targets the pectorals while engaging stabilizers.

Barbell Wide Bench Press

Beginner / Barbell / Chest / push

A bench press variation using a wider-than-shoulder grip. It emphasizes the outer pectoral muscles and increases the mechanical load on the chest.

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.

Barbell Decline Bench Press

Intermediate / Barbell / Chest / push

Targets the lower pectorals and allows for heavy loading. The decline angle reduces shoulder strain while maximizing chest recruitment.

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.

Band Chest Fly

Beginner / Handle Bands / Chest / isolation

A chest isolation movement. Resistance bands provide a deep stretch and a smooth resistance curve that keeps the pectorals under constant load.

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.

Hyght Dumbbell Fly

Beginner / Dumbbells / Chest / isolation

A specialized chest isolation variation that focuses on the mid-to-inner pectorals. It emphasizes the peak contraction through a specific restricted arc.

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Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball