Chest exercises
Presses, push-ups and flyes for the pecs, with the triceps and front delts working alongside.
130 exercises, 6 pages
Filters in the catalogueChest · Beginner
Machine Chest Press
A resistance exercise targeting the pectoral muscles, primarily the pectoralis major, with secondary activation of the triceps and anterior deltoids.
Legs · Advanced
Assault Air Bike
A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
Triceps · Advanced
Full Planche Push-Up
An advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
Chest · Beginner
Seated Chest Clam
A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
Triceps · Intermediate
Decline Diamond Push-Up
A decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
Chest · Beginner
Standing Chest Opener
A stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Chest · Beginner
Machine Chest Press Hammer Grip
A resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Chest · Intermediate
One-Arm Low-to-High Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the upper chest.
Chest · Intermediate
Pin Bench Press
A variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Chest · Intermediate
Bench Press With Resistance Band
A variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Back · Intermediate
Dumbbell Pullover with Legs Raised
An advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
Chest · Intermediate
Push-Up on Parallel Bars
A compound upper body exercise that primarily targets the chest, triceps, and shoulders.
Chest · Intermediate
Wide Hand Push-Up
A bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
Triceps · Advanced
Muscle-up
An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
Triceps · Advanced
Weighted Muscle-Up
An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Chest · Intermediate
Decline Dumbbell Bench Press
A compound chest exercise using two independent weights on a head-down bench. It emphasizes the lower chest and combines chest pressing with elbow extension by the triceps.
Chest · Intermediate
Kneeling Wide Push-Up
The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
Chest · Intermediate
One-Arm Dumbbell Bench Press
A unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Chest · Intermediate
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Chest · Beginner
Seated Cable Chest Press
A bilateral pressing exercise performed on an upright bench between two cable pulleys. It combines shoulder movement and elbow extension to train the chest with assistance from the triceps and front deltoids.
Full body · Advanced
Burpee (Narrower Stance, Deeper Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Chest · Advanced
Shoulder Tap
A plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
About these exercises
At home the push-up and its variations carry the load; in a gym you can press with dumbbells, a barbell or cables. Bench angle shifts the emphasis — an incline works the upper chest harder than a flat bench. To look after your shoulders, keep the elbows tucked to roughly forty-five degrees instead of flaring them straight out.