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 39 of 87 chest exercises.
One Arm Push-Ups
A single-arm push-up over a wide foot base — an elite feat of pressing strength and anti-rotation c…
Elite
Planche
Full planche — horizontal arms-straight bodyweight hold, the apex of bodyweight shoulder strength.
Elite
Plate Bridge Pullovers
A plate pullover held in a glute bridge, stretching and working the lats and chest while the glutes…
Intermediate
Plate Chest Squeeze
A standing press-out squeezing a plate between the palms, driving constant tension into the inner c…
Beginner
Plate Drivers
A plate driver pressing the weight from the chest up and out to eye level, building the front delts…
Foundation
Plate Push Ups
A push-up with a plate resting on the upper back for added resistance, overloading the chest and tr…
Intermediate
Plate Push Up Stacks
A push-up with the hands elevated on stacked plates, deepening the range to load the chest harder w…
Advanced
Push-Up on Knees
The classic knee push-up — a shortened-lever regression that builds pressing strength in the chest,…
Beginner
Push-Ups
Standard push-up — the foundational bodyweight chest exercise, hard to do truly well.
Beginner
Push-Up Shoulder Taps
A push-up that adds an opposite-shoulder tap at the top of each rep, forcing the core to resist rot…
Intermediate
Push-Up to Downward Dog
A push-up flowed into a downward-dog press-back, blending chest and triceps pressing with a dynamic…
Foundation
RAM Burpee
A burpee performed with hands on the RAM, adding load and stability demand to a brutal full-body co…
Intermediate
RAM Plank Waxing
A plank that slides the RAM in circular wax-on, wax-off motions, demanding fierce anti-rotation cor…
Intermediate
RAM Spartan Burpee
A burpee chained with a RAM movement like a clean or press — an advanced, high-output full-body con…
Advanced
Resistance Band Chest Press
Standing or lying band chest press — variable-resistance chest pressing for at-home strength work.
Foundation
Resistance Band Lying Pullover
Lying band pullover — direct lat-and-chest work with the variable resistance of a band.
Foundation
Resistance Band Push Ups
Push-up with band tension across the back — variable-resistance push-up that loads heavier at locko…
Foundation
Single Leg Jump Burpee
Burpee performed on one leg throughout — extreme unilateral conditioning, brutal balance and power.
Advanced
Spiderman Push Ups
Push-up with alternating knee-to-elbow at the bottom — combined chest, hip mobility, and trunk cont…
Foundation
Stability Ball Chest Flyes
Dumbbell fly with upper back on a stability ball — combined chest stretch with trunk stability dema…
Foundation
Stability Ball Chest Press
Dumbbell bench press with upper back on a stability ball — adds trunk stability demand to the chest…
Intermediate
Stability Ball Decline Pushup
Push-up with shins or feet on a stability ball — adds instability and decline angle to the push-up.
Intermediate
Stability Ball Incline Chest Press
Dumbbell incline press on a stability ball — adds balance demand to the upper-chest press.
Intermediate
Stability Ball Incline Pushup
Push-up with hands on a stability ball — adds instability to the standard push-up.
Intermediate
Stability Ball Lat Pullover
Dumbbell pullover on a stability ball — combined lat-and-chest work with trunk stability.
Intermediate
Stability Ball Pike Pushups
Pike push-up with feet on a stability ball — combined vertical pressing and trunk stability work.
Intermediate
Straddle Planche
Straddle planche — horizontal arms-straight hold with legs spread wide, the bridge between half-lay…
Elite
Suspension Chest Flyes
TRX chest fly — bodyweight pec isolation with the natural arc of the suspension straps.
Foundation
Suspension Chest Press
TRX chest press — bodyweight horizontal pressing with suspension straps, scalable by body angle.
Intermediate
Suspension Dips
TRX dips — bodyweight tricep dips with suspension straps, brutal at full body weight.
Intermediate
Suspension Pushups
TRX push-up — bodyweight chest pressing in straps, scalable by body angle.
Intermediate
Suspension Superman Pushups
TRX superman push-up at a steep forward lean — extreme chest and shoulder stretch under load.
Intermediate
Suspension Wheelbarrow
The anterior core fights extension in a long plank with the feet suspended in straps and the hands …
Advanced
T Push-ups
Push-up into a side plank with arm reaching to the ceiling — combined chest pressing with rotationa…
Beginner
Tricep Bench Dips
Bench dip with hands behind on a bench edge — accessible bodyweight tricep work, the easiest dip va…
Beginner
Tricep Extension Push Up
Push-up with elbows tucked tight and pointed back — heavy tricep emphasis with the close grip.
Beginner
Tuck Planche
Tuck planche — knees pulled tight to chest, the foundational planche progression.
Advanced
Vibration Plate Dips
Tricep dips on a vibration plate — adds nervous-system stimulus to bench dips.
Foundation
Vibration Plate Pushup
Push-up with hands on a vibration plate — adds neuromuscular stimulus to the standard push-up.
Foundation