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 Cable Bench Press is a dynamic exercise that takes the traditional bench press to the next level by using cables. This provides constant tension on the muscles throughout the entire movement, resulting in a more intense workout. It is an excellent way to build strength and muscle mass in your ch
Introduction: The Cable Chest Fly - Low to High is an effective exercise for strengthening and defining your chest muscles. This variation of the chest fly targets the upper part of your chest muscles by moving from a low position to a higher position. Execution: Begin by setting the cable machine
Introduction: The Cable Chest Fly Middle is an effective exercise for isolating and strengthening the chest muscles. This exercise helps develop a full, well-defined chest by targeting the muscles from different angles. Execution: Begin by setting the cable machine at chest height. Grip the handles
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required much
The Cable Crossover is a versatile exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because it provides constant tension on the muscles, leading to effective muscle building and definition. Execution Set the cable machine
The Cable Fly Machine Mid is an effective exercise for training your chest muscles. The unique benefit of this exercise is that it allows you to target your chest muscles from different angles, leading to more comprehensive muscle development. Execution Set the cables at chest height. Stand fa
Introduction: The Cable Lat Pullover is an effective exercise for strengthening the upper body, particularly the latissimus dorsi. This exercise helps improve muscle definition and increases functional upper-body strength. Execution: 1. Set up the cable machine with a rope or bar and select an app
The Cable Low Fly is an effective exercise that targets the chest muscles, with a unique emphasis on the lower chest. This exercise not only helps build muscle mass but also improves the definition and strength of your chest muscles. Execution Set the cable machines to the lowest position and gr
The Cable Lying Extension Pullover is an effective exercise that targets strengthening and toning your upper body, with a particular focus on your chest, triceps, and shoulders. Performed with a cable machine, this exercise provides unique resistance that helps build muscular strength and improve ov
The Cable Lying Extension Pullover with cables is a versatile exercise that targets upper-body development, with a particular focus on the chest, back, and arm muscles. This exercise combines the benefits of a pullover with the constant tension of cables, providing a unique challenge and muscle stim
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much less
The Cable Lying Fly is an effective exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because you perform the movement lying on a bench, which provides a stable position and allows you to focus fully on the chest muscles. Exe
The Cable Machine High to Low is a versatile exercise that focuses on strengthening your upper body, with particular emphasis on the chest muscles. This exercise offers a unique way to train your muscles from different angles, which can lead to improved muscle definition and strength. Execution
The Cable Machine Low to High is a versatile exercise that focuses on strengthening and toning your upper body, with special emphasis on the shoulders and upper chest muscles. This exercise offers a unique way to train your muscles from different angles, which can lead to better muscle definition an
The Cable Middle Fly is an effective exercise for training your chest muscles, with a focus on the middle chest. This exercise offers a unique way to isolate and strengthen your chest muscles, with less stress on your shoulders than traditional chest exercises. Execution Set the cable machines a
The Cable Rope Pressdown is an effective exercise for strengthening your triceps. This exercise not only helps develop strong and defined arms, but also improves your overall arm strength, which is useful for various daily activities and other sports. Execution Set the cable machine to a high
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is pulling the upper arms forward with the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required muc
The bench press, is one of the most popular exercises in strength training. The chest muscles and front deltoids are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Muscles in the shoulders, back, and lower back assist in stabilizing your body. Bench pre
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is to pull the upper arms forward using the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much l
If you're looking for an effective exercise to strengthen and define your chest muscles, Cable Standing-Up Straight Crossovers are an excellent choice. This exercise is unique because it allows you to train your chest muscles from different angles, leading to more complete development. Execution
If you're looking for an effective way to strengthen your triceps, the cable triceps pushdown with a V-bar is an excellent choice. This exercise specifically targets the triceps muscles at the back of your upper arms and offers a unique combination of isolation and resistance that few other exercise
Cable Upper Chest Crossovers are a fantastic exercise for strengthening and defining the upper chest muscles. This exercise uses a cable machine, providing constant resistance that helps you train your muscles more effectively. Execution Set the cables to the highest position on the cable machin
Looking for an effective exercise to strengthen your triceps without going to the gym? Chair Triceps Dips are an excellent choice. This exercise uses your own body weight and a chair to provide a powerful workout that engages your triceps, shoulders, and even your core. Execution Find a stable c
The Chair-Assisted Floor Dip is an effective exercise that helps improve upper-body strength and definition. This exercise is unique because it requires only a chair and your own body weight, making it a perfect choice for home workouts. Execution Find a sturdy chair and place it behind you. S