Chest Exercises
Presses, flys and dips that build the pectorals, plus the incline and decline angles that fill out the upper and lower chest.
The chest is a single large muscle group with fibers running at different angles, which is why no one press covers all of it. Flat pressing builds the bulk of the pectorals, incline work biases the upper chest that most lifters are short on, and flys add the stretch and squeeze that pressing alone does not reach. The exercises below are grouped so you can train all three without duplicating effort.
All Chest Exercises
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A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals.
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength.
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench.
A bodyweight triceps exercise performed with hands on a bench behind you.
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps.
A chest isolation exercise using cable pulleys to fly the arms together, maintaining constant tension on the pectorals.
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders.
A bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts.
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion.
A bench press alternative performed lying on the floor, limiting range of motion to protect the shoulders while training the chest and triceps.
A chest isolation exercise using dumbbells on a flat bench, opening and closing the arms in an arc to stretch and squeeze the pectorals.
A compound press on an incline bench using a barbell to target the upper chest, front deltoids, and triceps.
The incline dumbbell press is a compound upper body press performed on a bench set to roughly 30 to 45 degrees.
A chest isolation exercise on an incline bench using a fly motion to target the upper pectorals.
A chest isolation exercise using low cable pulleys to target the upper chest through an upward fly motion.
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