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Exercises

Chest exercises

Your chest muscles push your arms forward and draw them across your body. Presses, push-ups, dips and flyes train them, from a wall push-up to a heavy bench press.

95 moves82 with 3D demosBeginner 37Intermediate 44Advanced 14

Beginner chest exercises 37

Chest press machine demonstrated on the 3D figure3D demoChest press machineBeginner · Strength machineClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsIncline cable chest press demonstrated on the 3D figure3D demoIncline cable chest pressBeginner · A cable machine + A bench or boxIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentMachine chest fly (pec deck) demonstrated on the 3D figure3D demoMachine chest fly (pec deck)Beginner · Strength machineMedicine-ball chest push demonstrated on the 3D figure3D demoMedicine-ball chest pushBeginner · Medicine ballSeated cable chest press demonstrated on the 3D figure3D demoSeated cable chest pressBeginner · A cable machineSmith machine bench press demonstrated on the 3D figure3D demoSmith machine bench pressBeginner · Strength machine + A bench or boxSmith machine close-grip press demonstrated on the 3D figure3D demoSmith machine close-grip pressBeginner · Strength machine + A bench or boxSmith machine decline press demonstrated on the 3D figure3D demoSmith machine decline pressBeginner · Strength machine + A bench or boxSmith machine incline press demonstrated on the 3D figure3D demoSmith machine incline pressBeginner · Strength machine + A bench or box

Intermediate chest exercises 44

Barbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellCable fly demonstrated on the 3D figure3D demoCable flyIntermediate · A cable machineChest dip (forward lean) demonstrated on the 3D figure3D demoChest dip (forward lean)Intermediate · Pull-up barClose-grip barbell bench press demonstrated on the 3D figure3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or boxClose-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipmentDecline barbell bench press demonstrated on the 3D figure3D demoDecline barbell bench pressIntermediate · A barbell + A bench or boxDecline dumbbell bench press demonstrated on the 3D figure3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or boxDecline dumbbell fly demonstrated on the 3D figure3D demoDecline dumbbell flyIntermediate · A dumbbell + A bench or boxDiamond push-up demonstrated on the 3D figure3D demoDiamond push-upIntermediate · No equipmentDumbbell bench press demonstrated on the 3D figure3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or boxDumbbell fly demonstrated on the 3D figure3D demoDumbbell flyIntermediate · A dumbbell + A bench or box

Advanced chest exercises 14

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxParallel bar dip demonstrated on the 3D figure3D demoParallel bar dipAdvanced · Pull-up barPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentPush-up with the feet on an exercise ball demonstrated on the 3D figure3D demoPush-up with the feet on an exercise ballAdvanced · Exercise ballRing dip demonstrated on the 3D figure3D demoRing dipAdvanced · Gymnastic ringsSingle-leg push-up demonstrated on the 3D figure3D demoSingle-leg push-upAdvanced · No equipmentPlyo Kettlebell PushupsAdvanced · A kettlebell

Workouts that use them

Also works the chest

These train it as a secondary muscle.

Narrow it down

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Questions people ask

What are good chest exercises for beginners?

Start with moves graded easy, such as Chest press machine, Close-grip incline push-up, Incline cable chest press. There are 37 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do chest exercises at home without equipment?

Yes. 18 of the 95 moves here need nothing but your body, a floor, a wall or a step, for example Knee push-up, Wall push-up, Isometric Chest Squeezes.

What are the hardest chest exercises?

Moves graded advanced or expert include One-arm push-up, Tuck planche. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.