Chest Exercises

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