Best Chest Exercises
A curated list of 35 movements that build the chest. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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35 exercises
Barbell Bench Press
Chest · Barbell · 6–8 reps
Incline Barbell Bench Press
Chest · Barbell · 8–10 reps
Dumbbell Bench Press
Chest · Dumbbell · 8–12 reps
Incline Dumbbell Press
Chest · Dumbbell · 10–15 reps
Cable Fly
Chest · Cable · 12–15 reps
Dumbbell Fly
Chest · Dumbbell · 12–20 reps
Push-Up
Chest · Bodyweight · 10–20 reps
Decline Barbell Bench Press
Chest · Barbell · 6–10 reps
- Smith Machine Bench Press Chest · Machine · 6–10 reps
- Machine Chest Press Chest · Machine · 8–12 reps
- Paused Bench Press Chest · Barbell · 3–6 reps
- Incline Smith Machine Press Chest · Machine · 8–12 reps
- Single-Arm Cable Fly Chest · Cable · 12–15 reps
- Pec Deck Machine Fly Chest · Machine · 12–15 reps
- Decline Push-Up Chest · Bodyweight · 10–20 reps
- Chest Dip Chest · Bodyweight · 8–15 reps
- Dumbbell Floor Press Chest · Dumbbell · 6–10 reps
- Dumbbell Squeeze Press Chest · Dumbbell · 10–15 reps
- Wide-Grip Push-Up Chest · Bodyweight · 10–20 reps
- Banded Push-Up Chest · Resistance band · 10–20 reps
- Spoto Press Chest · Barbell · 5–8 reps
- Barbell Floor Press Chest · Barbell · 5–8 reps
- Reverse-Grip Bench Press Chest · Barbell · 6–10 reps
- Decline Dumbbell Press Chest · Dumbbell · 8–12 reps
- Decline Smith Machine Press Chest · Machine · 8–12 reps
- Standing Cable Chest Press Chest · Cable · 10–15 reps
- Incline Machine Chest Press Chest · Machine · 8–12 reps
- Decline Machine Chest Press Chest · Machine · 8–12 reps
- Incline Cable Fly Chest · Cable · 12–15 reps
- High-to-Low Cable Fly Chest · Cable · 12–15 reps
- Incline Dumbbell Fly Chest · Dumbbell · 12–20 reps
- Doorway Chest Stretch Chest · Bodyweight · 20–45 reps
- Behind-the-Head Chest Stretch Chest · Bodyweight · 20–45 reps
- Plyometric (Clap) Push-Up Chest · Bodyweight · 3–6 reps
- Medicine Ball Chest Pass Chest · Bodyweight · 3–6 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0)
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