Chest exercises

About chest

The pectoralis major is the fan-shaped muscle across the front of the chest. It brings the arm across the body and presses it forward, so it works in every press, push-up, dip and fly.

Choosing between these exercises

Presses and push-ups move heavier loads and train the triceps and front shoulders alongside the chest, while flyes keep the elbows mostly fixed so the chest does the work through a wide stretch. Bench angle changes the emphasis: incline presses lean toward the upper chest, decline presses and dips toward the lower. Machines and cables are a good place to learn the path of a press before you move to a barbell.

At a glance

Where to start

These guides are rated beginner level: Push-up, Dumbbell bench press, Incline dumbbell press, Standing cable chest fly, Standing cable chest press and Incline push-up.

All 20 guides

Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.

Horizontal push (18)

• Dumbbell bench press — Dumbbell, beginner; also works triceps and front deltoids
• Incline dumbbell press — Dumbbell, beginner; also works front deltoids and triceps
• Incline push-up — Bodyweight / calisthenics, beginner; also works triceps and front deltoids
• Machine chest fly — Machines, beginner; also works front deltoids and serratus
• Machine chest press — Machines, beginner; also works front deltoids and triceps
• Machine decline press — Machines, beginner; also works front deltoids and triceps
• Machine incline press — Machines, beginner; also works front deltoids and triceps
• Machine smith bench press — Machines, beginner; also works front deltoids and triceps
• Machine smith decline bench press — Machines, beginner; also works front deltoids and triceps
• Push-up — Bodyweight / calisthenics, beginner; also works triceps and front deltoids
• Standing cable chest fly — Cable, beginner; also works front deltoids
• Standing cable chest press — Cable, beginner; also works triceps, front deltoids and abs
• Barbell bench press — Barbell, intermediate; also works triceps and front deltoids
• Dumbbell chest fly — Dumbbell, intermediate; also works front deltoids
• Dumbbell floor press — Dumbbell, intermediate; also works front deltoids and triceps
• High-to-low cable fly — Cable, intermediate; also works front deltoids
• Incline barbell bench press — Barbell, intermediate; also works front deltoids and triceps
• Low-to-high cable fly — Cable, intermediate; also works front deltoids

Elbow extension (1)

• Machine assisted dips — Machines, beginner; also works front deltoids and rhomboids

Overhead push (1)

• Parallel-bar dips — Bodyweight / calisthenics, intermediate; also works triceps and front deltoids

Common questions

More exercise guides by muscle and equipment

Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.

By muscle

• Chest exercises
• Front delt exercises
• Lat exercises
• Quad exercises
• Glute exercises
• Hamstring exercises
• Biceps exercises
• Triceps exercises
• Calf exercises
• Rear delt exercises
• Ab exercises
• Oblique exercises

By equipment

• Barbell exercises
• Dumbbell exercises
• Cable exercises
• Bodyweight exercises
• Gym machine exercises
• Cardio exercises
• Mobility exercises

Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.