The chest muscles, primarily the pectoralis major (sternal and clavicular fibers) and pectoralis minor, are vital for pushing strength, upper-body power, and overall aesthetics. Training these muscles not only enhances performance in sports and functional movements but also builds a strong and well-defined upper body. Supporting muscles like the serratus anterior play a critical role in stability and shoulder health, making chest exercises essential for a well-rounded training program.

This page offers a comprehensive guide to chest exercises, featuring a variety of options to suit different fitness levels, equipment access, and goals. From foundational movements like the barbell bench press and dumbbell flyes to more specialized variations like incline presses for the upper chest and dips for the lower chest, you’ll find everything you need to target and isolate specific areas of the chest. Equipment-based options such as cable flyes, plate-loaded machines, and Smith machine presses are paired with versatile alternatives like band-resistive push-ups, bodyweight dips, and suspended flyes for added variety and accessibility.

For athletes and advanced lifters, isometric squeezes, plyometric push-ups, and sled pushes are included to develop power and functional strength. Stretches and mobility exercises ensure flexibility and recovery, while serratus anterior-focused movements like scapular push-ups and overhead shrugs round out the guide by improving shoulder stability and function.

Whether you’re training for strength, size, or endurance, this page provides all the tools and techniques necessary to build a powerful and well-defined chest.

General or Pectoralis Major, Sternal

Barbell

• Barbell Flat Bench Press
• Barbell Incline Bench Press
• Buffalo Bar Incline Bench Press

Dumbbell

• Dumbbell Flat Bench Press
• Dumbbell Incline Bench Press
• Dumbbell Decline Bench Press
• Dumbbell Flat Bench Flyes
• Dumbbell Incline Bench Flyes
• Dumbbell Decline Bench Flyes
• Dumbbell Neutral Grip Flat Bench Press
• Dumbbell Neutral Grip Incline Bench Press
• Dumbbell Neutral Grip Decline Bench Press
• Dumbbell Alternating Flat Bench Press
• Dumbbell Alternating Incline Bench Press
• Dumbbell Alternating Decline Bench Press
• Dumbbell Iso-unilateral Hold Flat Bench Press
• Dumbbell Iso-unilateral Hold Incline Bench Press
• Dumbbell Iso-unilateral Hold Decline Bench Press

Cable

• Cable Chest Press
• Cable Chest Fly
• Cable Crossover Press
• Cable Crossover Fly
• Cable Narrow Grip Press
• Cable Seated Chest Press
• Cable Incline Bench Press
• Cable Decline Bench Press

Lever (Plate Loaded)

• Lever Plate Loaded Bench Press

Lever (Selectorized)

• Lever Selectorized Bench Press

Weighted

• Weighted Push-Ups
• Weighted Dips

Band Resistive

• Band Resistive Push-Ups
• Band Resistive Flyes

Body Weight

• Push-Ups
• Diamond Push-Ups
• Wide Push-Ups

Band Assisted

• Band Assisted Push-Ups
• Band Assisted Dips

Self Assisted

• Self Assisted Push-Ups (e.g., using a bench or wall)
• Self Assisted Dips (e.g., using a bench or chair)

Sled

• Sled Pushes (Chest-focused)

Smith

• Smith Machine Bench Press
• Smith Machine Incline Bench Press

Isometric

• Isometric Chest Squeezes (e.g., with a stability ball)

Stretch

• Chest Stretching (No specific exercise)

Suspended

• Suspended Push-Ups
• Suspended Chest Flyes

Pectoralis Major, Clavicular

Barbell

• Barbell Incline Bench Press (focuses on upper chest)

Dumbbell

• Dumbbell Incline Bench Press (focuses on upper chest)

Cable

• Cable Incline Bench Press (focuses on upper chest)
• Cable Incline Flyes (focuses on upper chest)

Lever (Plate Loaded)

• Lever Plate Loaded Incline Bench Press (focuses on upper chest)

Lever (Selectorized)

• Lever Selectorized Incline Bench Press (focuses on upper chest)

Smith

• Smith Machine Incline Bench Press (focuses on upper chest)

Pectoralis Minor

Cable

• Cable Push-Downs (focuses on lower chest)
• Cable Lower Chest Flyes (focuses on lower chest)

Lever (Plate Loaded)

• Lever Plate Loaded Lower Chest Press (focuses on lower chest)

Lever (Selectorized)

• Lever Selectorized Lower Chest Press (focuses on lower chest)

Weighted

• Weighted Dips (focuses on lower chest)

Stretch

• Lower Chest Stretching (No specific exercise)

Serratus Anterior

Barbell

• Barbell Push-Ups (Serratus Activation)
• Barbell Overhead Shrugs

Dumbbell

• Dumbbell Push-Ups (Serratus Activation)
• Dumbbell Overhead Shrugs

Cable

• Cable Push-Ups (Serratus Activation)
• Cable Pullovers

Lever (Plate Loaded)

• Lever Plate Loaded Push-Ups (Serratus Activation)

Lever (Selectorized)

• Lever Selectorized Push-Ups (Serratus Activation)

Smith

• Smith Machine Push-Ups (Serratus Activation)

Body Weight

• Scapular Push-Ups (Serratus Activation)
• Wall Angels

Plyometric

• Plyometric Push-Ups (Serratus Activation)

EXERCISES