The Best Chest Exercises

Top Exercises

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.

Dumbbell Around Pullover

Intermediate / Dumbbells / Chest / pull

A functional movement that combines a pullover with a circular motion to target the lats, chest, and serratus anterior from multiple angles.

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.

Decline Fly

Beginner / Dumbbells / Chest / isolation

An isolation exercise for the lower chest. The decline angle provides a unique stretch and focuses on the lower sternal fibers of the pecs.

Decline Hammer Press

Intermediate / Dumbbells / Chest / push

A decline press variation using a neutral grip. It targets the lower chest while being more shoulder-friendly and increasing triceps involvement.

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 Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A chest exercise targeting the sternal fibers. Standing straight increases the recruitment of the core and leg stabilizers for balance.

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 Standing Chest Press

Beginner / Cable Crossover Machine / Chest / push

A functional chest exercise that challenges stability and balance while targeting the pectorals and anterior deltoids.

Cable One Arm Incline Fly on Exercise Ball

Intermediate / Hi-Lo Cable Machine / Chest / isolation

Targets the upper chest while challenging core balance. The incline position on the ball focuses tension on the clavicular head of the pecs.

Cable Middle Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the mid-chest fibers. The horizontal arc provided by the cables creates constant tension and maximizes pectoral recruitment.

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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