Chest Exercises
Browse illustrated chest exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 48 of 87 chest exercises.
Advanced Tuck Planche
Elite static hold that bridges tuck and straddle planche — back parallel to the floor, knees pulled…
Elite
Barbell Bench Press
The classic horizontal press — barbell from chest to lockout on a flat bench, the benchmark lift fo…
Intermediate
Barbell Close Grip Barbell Bench
Narrower-grip barbell bench press — keeps the elbows tucked tight and shifts the work onto the tric…
Foundation
Barbell Incline Bench
Incline barbell bench press at 30-45 degrees — shifts the chest emphasis to the upper pec while inc…
Foundation
Battle Ropes Burpees
A full-body conditioning blast that chains a burpee into a rope wave or slam, hammering the heart, …
Intermediate
BOSU Burpee
A full burpee gripping the BOSU, adding an overhead press of the dome at the top to spike the heart…
Advanced
BOSU Chest Press with Weights
A dumbbell chest press performed with the upper back on the BOSU dome, building the chest while the…
Intermediate
BOSU Military Plank
An up-down commando plank on the BOSU, lowering from hands to forearms and back, fighting hip rotat…
Intermediate
BOSU Pushup Hip Twist
A BOSU push-up finished with a hip twist toward the floor, combining chest pressing strength with r…
Advanced
BOSU Pushups
A push-up gripping the BOSU dome, building chest and triceps strength while the unstable surface re…
Intermediate
BOSU Pushup with Leg Up
A BOSU push-up performed with one leg lifted, raising the chest and core demand while the glute hol…
Advanced
BOSU Split Pushup
An offset push-up with one hand on the BOSU and one on the floor, loading the chest unevenly to add…
Intermediate
Cable Seated Bench Press
Seated bench press between two cable stacks — constant-tension chest pressing through a horizontal …
Foundation
Cable Seated Decline Bench Press
Cable bench press from a slight decline angle — biases the lower chest with constant tension throug…
Foundation
Cable Seated Flyes
Seated cable fly between two cable stacks — chest isolation through a long arc with constant tensio…
Beginner
Cable Seated Incline Bench Press
Cable bench press from an incline angle — biases the upper chest with the constant tension and conv…
Foundation
Cable Seated Incline Flyes
Cable fly from an incline bench — direct upper-chest isolation with the constant tension and adduct…
Beginner
Crucifix Push-Up
A brutally hard push-up with the arms spread wide to the sides in a T, placing a deep stretch and h…
Advanced
Decline Push ups
Push-up with the feet on a raised surface — shifts the work to the upper chest and front delts thro…
Foundation
Diamond Push Up
Push-up with hands close together in a diamond shape under the chest — heavy triceps emphasis, brut…
Foundation
Dips
Bodyweight dip on parallel bars — pushes the chest and triceps through a press from a hanging posit…
Beginner
Dive Bomber Push-Ups
A swooping push-up that dives the chest from a downward-dog pike to upward dog and reverses the arc…
Intermediate
Dumbbell Bench Press
Flat dumbbell bench press — chest pressing with independent dumbbells, deeper range than a barbell …
Foundation
Dumbbell Decline Fly
Decline dumbbell fly biasing the lower chest — chest isolation through a long arc with the pec fibe…
Beginner
Dumbbell Decline Press
Decline dumbbell bench press biasing the lower chest — same chest-pressing principles as flat bench…
Beginner
Dumbbell Flyes
Flat dumbbell fly — classic chest isolation through a long arc, dumbbells together at the top, deep…
Beginner
Dumbbell Incline Bench Press
Incline dumbbell bench press at 30-45 degrees — upper-chest emphasis with the deeper range and inde…
Foundation
Dumbbell Incline Flyes
Incline dumbbell fly biasing the upper chest — chest isolation through a long arc, upper-pec emphas…
Beginner
Dumbbell Pullover
Cross-bench dumbbell pullover — classic combined chest-and-back stretch and contraction movement.
Foundation
Explosive Push Up
Push-up with explosive launch off the floor — plyometric chest work, the foundation of clapping pus…
Intermediate
Half Lay Planche
Planche progression with one leg extended back, the other tucked — bridges tuck and full planche, b…
Elite
Inch Worm Push Ups
Inch worm walk into a push-up — combines hamstring stretch, plank, and chest pressing in one rep.
Beginner
Incline Push Ups
Push-up with hands on an elevated surface — easier than standard push-ups, biases the lower chest.
Foundation
Kettlebell Chest Press
Lying kettlebell chest press with the bells resting on the back of the forearms — challenges the wr…
Intermediate
Kettlebell Pullover
Lying kettlebell pullover — combined chest-and-back stretch movement with the kettlebell's offset w…
Intermediate
Knee Slap Push-Ups
An explosive plyometric push-up driven hard enough that the hands leave the floor to slap the thigh…
Advanced
Machine Bench Press
Machine bench press — fixed-path chest pressing, accessible for beginners and useful for high-volum…
Foundation
Medicine Ball Chest Flyes
Lying alternating side fly with a medicine ball — chest stretch with rotational trunk demand.
Beginner
Medicine Ball Chest Press Toss
Lying chest press toss with a medicine ball — explosive plyometric chest pressing.
Advanced
Medicine Ball Decline Chest Press Toss
Decline-bench medicine ball press toss — explosive plyometric pressing biased to the lower chest.
Advanced
Medicine Ball Incline Chest Press Toss
Incline-bench medicine ball press toss — explosive plyometric upper-chest pressing.
Advanced
Medicine Ball Pushup
Push-up with one or both hands on a medicine ball — adds instability to the standard push-up.
Foundation
Medicine Ball Rotational Chest Toss
Lateral rotational medicine ball toss against a wall — rotational power work for chest and trunk.
Intermediate
Medicine Ball Spiderman Pushup
Push-up on a medicine ball with knee-to-elbow drive — combined chest, hip mobility, and stability w…
Intermediate
Muay Thai Push-Ups
A push-up that presses back and drives one knee up toward the same-side elbow each rep, blending ch…
Intermediate
Muscle Up
Bar or ring muscle-up — pull-and-press transition from below to above the bar, the apex bodyweight …
Elite