The Best Chest Exercises

Top Exercises

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.

Cable One Arm Fly on Exercise Ball

Intermediate / Cable Crossover Machine / Chest / isolation

A chest exercise that challenges stability. The exercise ball forces the core to engage while isolating the pectoral muscle.

Cable Low Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the lower chest. The low-to-high pulling arc emphasizes the sternal head of the pectorals and improves chest definition.

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 Incline Bench Press

Intermediate / Cable Crossover Machine / Chest / push

Targets the upper chest (clavicular head). The cables provide a constant, smooth resistance that challenges the pectorals and stabilizers.

Cable Incline Fly

Beginner / Cable Crossover Machine / Chest / isolation

An isolation exercise for the upper chest. The incline cable setup provides a deep stretch and constant tension on the upper pectoral fibers.

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 Pullover

Intermediate / Barbell / Chest / pull

Targets the lats and serratus anterior. It provides a unique stretch and builds thickness in the upper back and chest wall.

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.

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Cable Crossover Machine

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Seated Cable Row Machine

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Stability (Swiss) Ball