Learn More About the Chest
Situated in the front of the upper torso, the chest plays a key role in pushing movements and arm flexion. Find out how to target and train the chest effectively.
Featured Chest Exercises
In this section you will find a number of featured chest exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
A challenging pushup variation that enhances upper-body explosiveness and shoulder control.
Cable Chest Press strengthens your chest and improves pressing mechanics while engaging the shoulders and triceps.
A functional push drill that improves upper-body power and core rotation using simple equipment.
Barbell Bench Press with Chains targets the chest, triceps, and shoulders. It’s ideal for explosive strength and variable resistance training.
All Chest Exercises
This section contains every chest exercise that we have in our system. If you know of some that we're missing, please contact us.
Alternating Floor Press
Alternating Floor Press targets the chest, shoulders, triceps, and abs. It’s excellent for developing balanced upper-body strength.
Around The Worlds
Around The Worlds strengthen your chest and shoulders while improving joint control. It is excellent for shaping and flexibility.
Band Bench Press
Band Bench Press targets the chest, shoulders, and triceps. It’s useful for resistance training without weights or for enhancing muscular control.
Barbell Bench Press with Chains
Barbell Bench Press with Chains targets the chest, triceps, and shoulders. It’s ideal for explosive strength and variable resistance training.
Barbell Bench Press
Barbell Bench Press targets the chest, shoulders, and triceps. It’s great for building foundational strength and muscle mass.
Barbell Decline Bench Press
Barbell Decline Bench Press builds chest strength, particularly in the lower pecs. Great for strength balance and pressing variety.
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press targets the upper chest while engaging the shoulders and triceps. Best for experienced lifters seeking upper pec development.
Barbell Incline Bench Press
Barbell Incline Bench Press builds upper chest strength and helps develop pressing power through the shoulders and triceps.
Behind Head Chest Stretch
Behind Head Chest Stretch targets your chest and shoulders. A great tool for improving range of motion and relieving tightness.
Bench Press
The Bench Press strengthens the chest, triceps, and shoulders while developing horizontal pressing power. This barbell lift builds strength, control, and upper-body resilience.
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullovers work the chest, lats, and shoulders with focused control and tension. This movement promotes posture, strength, and upper-body mobility.
Bodyweight Flyes
Bodyweight Flyes target your chest along with the abs, shoulders, and triceps. It is great for building balanced strength and improving control.
Cable Chest Press
Cable Chest Press strengthens your chest and improves pressing mechanics while engaging the shoulders and triceps.
Cable Crossover
Cable Crossover emphasizes chest development while supporting shoulder strength and joint control.
Cable Iron Cross
Cable Iron Cross enhances chest development by emphasizing the outer pecs and peak contraction.
Chain Press
Chain Press targets the chest and triceps with variable resistance, helping improve bar speed and lockout strength.
Chest And Front Of Shoulder Stretch
A stretch designed to open the chest and shoulders, ideal for improving posture and countering tightness from sitting or lifting.
Chest Push from 3 Point Stance
Chest Push from 3 Point Stance enhances upper body explosiveness and coordination for sport performance.
Chest Push (Multiple Response)
Chest Push (Multiple Response) develops repeated explosive output for athletic and functional performance.
Chest Push (Single Response)
This movement builds maximal pressing strength and can be used to track peak output.
Chest Push with Run Release
This plyometric drill boosts power output and speed for field sports and athletic training.
Chest Stretch on Stability Ball
This stretch targets the chest using a stability ball to support form and enhance mobility.
Clock Push-Up
Clock Push-Ups enhance bodyweight pushing strength with added challenge from lateral movement.
Cross Over - With Bands
Cross Over with Bands targets the chest while engaging the shoulders and biceps with smooth resistance.
Decline Dumbbell Flyes
Decline Dumbbell Flyes develop the chest using a deep stretch and full contraction.
Decline Push-Up
Decline Push-Ups develop upper-body pushing power with no equipment required.
Decline Smith Press
This chest press variation provides stability and range control while training the chest, shoulders, and triceps from a decline angle.
Dips (Chest Focus)
Dips (Chest Focus) are a powerful push movement that highlights chest engagement while supporting upper body development.
Dips
Dips are a compound pushing movement that targets the chest and triceps while training control through the shoulders and core.
Drop Push
Drop Push develops upper body power and coordination through fast reactive movement from a raised pushup position.
Dumbbell Bench Press with Neutral Grip
A safer dumbbell press that targets the chest while promoting shoulder comfort and full-range control.
Dumbbell Bench Press
This classic pressing exercise develops upper-body strength and balance by challenging each arm independently.
Dumbbell Decline Bench Press
This movement builds lower pec size and strength while engaging stabilizers for balanced upper-body growth.
Dumbbell Flyes
This isolation exercise targets chest development with improved flexibility and focused contraction.
Dynamic Chest Stretch
Perform before pressing movements or upper-body workouts to increase range of motion.
Elbows Back
This movement encourages upper-body mobility and postural correction with no equipment.
Extended Range One-Arm Kettlebell Floor Press
A single-arm movement that enhances chest development and improves joint stability.
Flat Bench Cable Flyes
Flat Bench Cable Flyes strengthen the chest with smooth, joint-friendly movement.
Forward Drag with Press
A compound strongman exercise that builds strength, coordination, and endurance across the entire body.
Front Raise And Pullover
A barbell exercise that enhances upper-body mobility and total pressing strength.
Hammer Grip Incline DB Bench Press
A pressing variation that’s easier on the shoulders while building upper chest strength.
Heavy Bag Thrust
A functional push drill that improves upper-body power and core rotation using simple equipment.
Incline Cable Chest Press
An incline chest press using cables for constant tension and upper-body strength development.
Incline Cable Flye
A chest isolation exercise using cables and an incline bench to emphasize upper pectoral development.
Incline Dumbbell Bench With Palms Facing In
A dumbbell press using a neutral grip to strengthen the upper chest and support joint-friendly pressing mechanics.
Incline Dumbbell Flyes - With A Twist
A rotational dumbbell flye that targets your upper chest and challenges joint stability.
Incline Dumbbell Flyes
A foundational dumbbell chest exercise for sculpting the upper pectorals.
Incline Dumbbell Press
A compound chest press using dumbbells on an incline to target upper pecs and improve shoulder stability.
Incline Push-Up Depth Jump
A dynamic chest exercise combining incline push-ups with jump transitions to build power and coordination.
Incline Push-Up Medium
A medium-grip incline push-up that targets upper-body muscles with a manageable challenge for beginners and intermediate users.
Incline Push-Up Reverse Grip
An incline push-up with palms facing up to challenge arm control and chest activation.
Incline Push-Up Wide
A bodyweight incline push-up that focuses on chest engagement by widening your hand position.
Incline Push-Up
A bodyweight push-up performed with hands on an elevated surface to train chest, shoulders, and triceps with less strain.
Isometric Chest Squeezes
An isometric chest exercise that strengthens upper body muscles without movement or equipment.
Isometric Wipers
A bodyweight drill that builds upper-body strength and control through lateral movement.
Leg-Over Floor Press
Leg-Over Floor Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Leverage Chest Press
Leverage Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Leverage Decline Chest Press
Leverage Decline Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Leverage Incline Chest Press
Leverage Incline Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Low Cable Crossover
Low Cable Crossover targets your chest along with the shoulders. It is great for building balanced strength and improving control.
Machine Bench Press
Machine Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Machine Chest Fly
Machine Chest Fly targets your chest. It is great for building balanced strength and improving control.
Medicine Ball Chest Pass
Medicine Ball Chest Pass targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Neck Press
Neck Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
One-Arm Flat Bench Dumbbell Flye
One-Arm Flat Bench Dumbbell Flye targets your chest. It is great for building balanced strength and improving control.
One-Arm Kettlebell Floor Press
A floor press variation that strengthens the chest and improves pressing symmetry.
Plyo Kettlebell Pushups
A challenging pushup variation that enhances upper-body explosiveness and shoulder control.
Plyo Push-up
Plyo Push-up targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Push Up to Side Plank
A bodyweight movement that builds upper-body strength and rotational core control.
Push-Up Wide
Push-Up Wide targets your chest along with the abs, shoulders and triceps. It is great for building balanced strength and improving control.
Push-Ups With Feet Elevated
Push-Ups With Feet Elevated targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Push-Ups With Feet On An Exercise Ball
Push-Ups With Feet On An Exercise Ball targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Pushups (Close and Wide Hand Positions)
Pushups (Close and Wide Hand Positions) targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Pushups
Pushups targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Single-Arm Cable Crossover
Single-Arm Cable Crossover targets your chest. It is great for building balanced strength and improving control.
Single-Arm Push-Up
An advanced push-up variation that tests stability, strength, and control with just one arm.
Smith Machine Bench Press
Smith Machine Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Smith Machine Decline Press
Smith Machine Decline Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Smith Machine Incline Bench Press
Smith Machine Incline Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Standing Cable Chest Press
This exercise builds chest, shoulder, and triceps strength while engaging core stability.
Straight-Arm Dumbbell Pullover
Straight-Arm Dumbbell Pullover improves breathing posture, chest size, and lat control with just a single dumbbell.
Suspended Push-Up
Suspended Push-Up targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Svend Press
Svend Press emphasizes chest contraction while engaging the arms and shoulders for a controlled strength burn.
Wide-Grip Barbell Bench Press
Wide-Grip Barbell Bench Press emphasizes chest development and builds strong, stable pressing mechanics.
Wide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Bench Press builds powerful chest strength with reduced shoulder stress.
Wide-Grip Decline Barbell Pullover
Wide-Grip Decline Barbell Pullover targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.