The Best Chest Exercises

Top Exercises

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 Lying Hammer Press

Beginner / Dumbbells / Chest / push

A chest press variation using a neutral grip. It targets the pectorals while significantly increasing triceps involvement and reducing shoulder strain.

Dumbbell Incline Twisted Flyes

Intermediate / Dumbbells / Chest / core

A chest isolation variation that uses wrist rotation to engage different pectoral fibers and maximize the contraction at the top of the movement.

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 Decline Hammer Press

Intermediate / Dumbbells / Chest / push

A decline press using a neutral grip. It is shoulder-friendly and increases the involvement of the triceps while targeting the lower chest.

Dumbbell Decline One Arm Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation movement for the lower chest. It challenges core stability and allows for an increased focus on the mind-muscle connection.

Dumbbell Decline Bench Press

Intermediate / Dumbbells / Chest / push

Targets the lower pectorals while reducing shoulder strain. The decline angle allows for significant loading of the sternal head of 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.