Explore chest exercises with barbells, dumbbells, cables, machines and body weight, with practical guidance for controlled, effective training.
Chest exercises train the muscles across the front of the upper body through pushing patterns such as presses and push-ups.
This category includes chest movements using barbells, dumbbells, cables, machines, and body weight. The setup and resistance vary: a bench press requires a stable bench and controlled bar path, while push-ups use your body as the load. Adjust bench angle, grip, and resistance to suit your experience and the exercise you are performing.
Keep your shoulder blades controlled, lower the weight smoothly, and avoid letting the elbows flare without control. Use a load that allows a stable range of motion and consistent technique. For heavy pressing, use a spotter or safety arms where appropriate; stop if you feel sharp pain and seek qualified coaching if your setup is uncertain.
360 exercises
Chest Clear filter
The EZ Barbell Anti-Gravity Press is a dynamic exercise that focuses on strengthening your upper body, with a special emphasis on the shoulders and triceps. This exercise stands out through the use of an EZ bar, which provides a more comfortable grip and reduces pressure on your wrists, allowing you
The Fist Push-Up is a variation of the traditional push-up that provides an additional challenge for your upper body. Performing push-ups on your fists instead of your palms increases the intensity of the exercise and improves the stability and strength of your wrists. Execution Begin in a plank
The Flat Bench Cable Fly is an effective exercise that focuses on stretching and strengthening your chest muscles. This exercise offers a unique way to isolate and train your chest, with less stress on your shoulders than traditional dumbbell flyes. Execution Begin by setting the cable machines
The Flat Bench Dumbbell Fly is an effective exercise for isolating and strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder flexibility. Execution Lie flat on a bench with a dumbbell in each hand. Keep your feet firmly on the floor. Extend
The Flat Dumbbell Chest Press is an effective strength exercise that targets the chest, triceps, and shoulders. This exercise provides a unique opportunity to train each side of your body independently, which can help correct muscle imbalances. Execution Lie flat on a bench with a dumbbell in ea
The flat dumbbell press, or bench press, is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engage
If you are looking for an effective way to train your chest muscles, the Flat Machine Chest Press is an excellent choice. This exercise provides a stable environment so you can fully concentrate on training your chest muscles without worrying about the balance you need to maintain with free weights.
The Floor Cable Resistance Band Press is a versatile exercise that focuses on strengthening your chest muscles while also training your arms and shoulders. This exercise offers a unique way to use resistance, providing an effective workout with minimal strain on your joints. Execution Begin by a
The Front Boxing exercise is a dynamic movement that not only improves your fitness but also your coordination and speed. It simulates a boxer's movements, training both your upper body and core muscles while also burning a significant number of calories. Execution Begin in a stable standing pos
The Full Planche Push-Up is an advanced bodyweight exercise that is not only impressive to watch, but also requires exceptional strength, balance, and control. This exercise takes the classic push-up to the next level by keeping your entire body in the air, supported only by your hands. It is an ult
The High-to-Low Cable Fly is an effective exercise for isolating and defining the chest muscles. By moving the cables from high to low, you emphasize the lower chest muscles, helping create a well-shaped chest and improved muscle definition. Execution: Set the cable machine so that the handles a
The High-to-Low Chest Fly with a resistance band is an effective exercise for training your chest muscles, focusing on the lower chest. This exercise provides a unique way to apply resistance to the movement, resulting in constant tension on the muscles throughout the exercise. Execution Find a
The Incline Barbell Bench Press is a powerful exercise that targets the upper chest muscles while also giving your shoulders and triceps a good workout. This variation of the traditional bench press places more emphasis on the upper chest muscles, promoting balanced muscle development and improved p
If you're looking for an effective way to train your chest muscles, the Incline Bench Cable Fly is an excellent choice. This exercise is unique because it targets the upper chest muscles, helping you achieve complete chest development. Execution Begin by setting the bench to an incline position,
If you are looking for an effective way to train your chest muscles, the dumbbell fly on an incline bench is an excellent choice. This exercise targets not only the chest muscles but also improves the definition and strength of your shoulders and triceps. Execution Find an incline bench and set
The bench press is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and front deltoids are engaged to pull the upper arm
The Incline Bench Press is a variation of the traditional bench press that targets the upper chest and shoulders. By adjusting the angle of the bench, you can focus on specific areas of your chest, giving this exercise a unique advantage over the flat bench press. Execution Set the bench at an a
The Incline Bench Push-Up is a variation of the traditional push-up. This exercise targets the upper body and provides a unique way to strengthen the chest muscles, shoulders, and triceps, while the elevated position allows you to go deeper into the movement than with a standard push-up. Execution
The Incline Cable Chest Press is an effective exercise for strengthening the upper chest muscles. Due to the angle of the bench and the use of cables, you can maintain constant tension on the muscles, leading to better muscle growth and definition. Execution Set the bench to an incline position,
The Incline Diamond Push-Up on Bench is a powerful variation of the traditional push-up that targets the upper chest muscles and triceps. Due to the incline position and diamond-shaped hand position, this exercise offers unique benefits for strengthening and shaping your upper body. Execution Fi
Introduction: Incline Diamond Push-Ups are a variation of the traditional push-up that targets the upper chest and triceps. By placing your hands closer together in a diamond shape, you increase the intensity of the exercise for these specific muscle groups. Execution: Begin by placing your hands o
The Incline Dumbbell Chest Press is an effective exercise for strengthening your upper body, with a focus on the chest muscles. The unique benefit of this exercise is that it activates the upper chest muscles more than the traditional bench press. Execution Find a bench and set it to an angle of
The dumbbell chest press on an incline bench is an effective exercise for strengthening your upper body. This variation of the traditional chest press places greater emphasis on the upper chest and the front of the shoulders, helping you develop a more defined chest. Execution Find an incline be
Want to strengthen your triceps effectively? Try Incline Dumbbell Extensions. This exercise targets the triceps and provides a unique angle that helps isolate and build these muscles. Instructions Find an adjustable bench and set it to an incline of approximately 45 degrees. Hold a dumbbel