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Chest exercises

192 exercises for chest, each with a demo video, clear steps and coaching tips.

2 Fast 1 Slow Incline Dumbbell Press

Intermediate · 5 sets × 10-20 reps

2 Fast 2 Slow Incline Dumbbell Press

Intermediate · 3 sets × 8-10 reps

2 Fast 2 Slow Water Bottle Incline Press

Intermediate · 4 sets × 8-12 (2 fast + 2 slow cycles)

Ab Inclined Kettlebell Chest Press

Intermediate · 5 sets × 10-12 reps

Alternating Flat Bench Dumbbell Press

Intermediate · 4 sets × 8-12 each arm

Alternating Incline Water Bottle Press

Beginner · 4 sets × 10-12 each side

Alternating Single Dumbbell Incline Press

Intermediate · 4 sets × 8-12 each arm

Alternating Water Bottle Press on Situp Bench

Intermediate · 3 sets × 10-12 each side

Back Leaning on Wall Incline Water Bottle Fly

Intermediate · 4 sets × 15-20 reps

Back Leaning on Wall Incline Water Bottle Press

Intermediate · 4 sets × 15-20 reps

Back on Wall Incline Underhand Water Bottle Press

Intermediate · 4 sets × 15-20 reps

Back on Wall Water Bottle Upper Inner Chest Press

Intermediate · 6 sets × 15 reps

Band Press

Intermediate · 3 sets × 12-15 reps

Banded Scapular Air Chest Press

Intermediate · 4 sets × 15-20 reps

Bench Press Combo 2 Fast Then 2 Slow

Intermediate · 3 sets × 8-12 (2 fast + 2 slow cycles)

Bench Press Partials

Intermediate · 3 sets × 6-10 reps

Bent Over Arm Rotating Chest Warmup Stretch

Beginner · 30 seconds

Bent Over Hug to Hands Back Chest Warmup Stretch

Beginner · 30 seconds

Bent Over Single Arm Inner Chest Press with Band

Intermediate · 3 sets × 10-12 each arm

Bodyweight Alternating Incline Press Off Wall

Intermediate · 3 sets × 8-12 each side

Bodyweight Decline Fly on Situp Bench

Beginner · 3 sets × 10-15 reps

Bodyweight Decline Press on Situp Bench

Beginner · 3 sets × 10-15 reps

Bodyweight Decline Wide Close Fly on Situp Bench

Intermediate · 3 sets × 10-12 reps

Bodyweight Explosive Pushup Off Wall

Intermediate · 3 sets × 8-12 reps

Bodyweight Incline Diamond Press Off Wall

Intermediate · 3 sets × 10-15 reps

Bodyweight Incline Press Off Wall

Beginner · 3 sets × 10-15 reps

Bodyweight Incline Pushups with Stool

Beginner · 3 sets × 10-15 reps

Bodyweight Incline Wide Grip Press Off Wall

Beginner · 3 sets × 10-15 reps

Bodyweight Press Up with Knee Tuck

Intermediate · 3 sets × 8-12 reps

Bodyweight Pushup on Toes and Hands

Intermediate · 3 sets × 8-15 reps

Bodyweight Squeezing Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Bodyweight Underhand Pushup Off Wall

Beginner · 3 sets × 10-15 reps

Bodyweight Wide Grip Pushup Off Wall

Beginner · 3 sets × 10-15 reps

Breast Lift Crossed Arm Raise

Beginner · 4 sets × 12-15 reps

Breast Lift Crossed Arm Raise with Dumbbell

Beginner · 4 sets × 12-15 reps

Breast Lift Incline Press with Resistance Band

Beginner · 4 sets × 12-15 reps

Breast Lift Overhead Palm Press with Resistance Band

Beginner · 4 sets × 12-15 reps

Breast Lift Overhead Plate Press

Intermediate · 4 sets × 10-12 reps

Cable Crossover High-to-Low

Intermediate · 3 sets × 12-15 reps

Chest Expander with Olympic Bar

Intermediate · 3 sets × 10-12 reps

Chest Pop-Up

Beginner · 4 sets × 12-15 reps

Close Grip Bench Press

Intermediate · 3 sets × 8-12 reps

Close Grip Incline Bench With Bar

Intermediate · 5 sets × 12 reps

Coopers Ligament front raise with pulley

Beginner · 62 sets × 15 reps

Decline Push Ups Feet on Stool

Intermediate · 3 sets × 10-15 reps

Decline Push Ups Knees on Stool

Intermediate · 3 sets × 10-15 reps

Diamond Pushups off Incline Bench

Intermediate · 3 sets × 10-12 reps

Dip Push Ups with a Smith Machine

Intermediate · 5 sets × 8-12 reps

Dips on Plyo w/ Feet on Skateboard

Intermediate · 3 sets × 10-12 reps

Dips With Reach Over

Beginner · 8 sets × 10 reps

Dumbbell Chest Expander

Intermediate · 3 sets × 12-15 reps

Dumbbell Chest Press

Beginner · 3 sets × 8-12 reps

Dumbbell Chest Press with Bridge

Beginner · 4 sets × 12-15 reps

Dumbbell Chest Press with Pulse

Intermediate · 4 sets × 10-12 reps

Dumbbell Fly to Front Raise on Incline Bench

Intermediate · 5 sets × 10-12 reps

Dumbbell inner Chest Press

Beginner · 3 sets × 8-12 reps

Easy Incline Bodyweight Pushup Warmup

Beginner · 3 sets × 10 seconds

Explosive Aerial Push-Up

Beginner · 3 sets × 10-15 reps

Explosive Incline Pushup on Bench

Intermediate · 3 sets × 8-12 reps

Explosive Knee Tucks Pushups on 2 Benches

Advanced · 4 sets × 6-10 reps

Explosive Push Up With Arm Raise Off Incline Bench

Advanced · 5 sets × 12 reps

Explosive Pushup with Front Raise on Incline Bench

Advanced · 3 sets × 6-10 reps

Flat Bench Dumbbell Press

Intermediate · 8 sets × 8 reps

Flat Bench Dumbbell Underhand Press

Intermediate · 4 sets × 8-12 reps

Flat Bench inner chest Dumbbell Press

Intermediate · 4 sets × 20 reps

Flat Bench Resistance Band Press

Intermediate · 3 sets × 12-15 reps

Flat Bench Single Dumbbell Press with Sit Up

Advanced · 3 sets × 10-12 reps

Flat Bench Smith Machine Press to Sit Up

Intermediate · 4 sets × 10-15 reps

Floor Pushups on Knees

Beginner · 3 sets × 10-15 reps

Glute Bridge Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Holding Dips with Olympic Rings

Advanced · 3 sets × 10-30 seconds

Incline Bech Smith Machine Chest Press

Beginner · 4 sets × 12-15 reps

Incline Bech Smith Machine Chest Press Top Shelf

Beginner · 4 sets × 12-15 reps

Incline Bench 4 Partials 1 Full

Intermediate · 3 sets × 12 reps

Incline Bench Hammer Press

Beginner · 6 sets × 15 reps

Incline Bench Press with Bar

Intermediate · 3 sets × 10-12 reps

Incline Bench With Bar Partials

Beginner · 3 sets × 12 reps

Incline Bench With Underhand Grip

Intermediate · 3 sets × 12 reps

Incline Chair Push-up

Beginner · 4 sets × 10-12 reps

Incline DB Press

Intermediate · 6 sets × 15-20 reps

Incline Dumbbell Fly

Intermediate · 3 sets × 10-12 reps

Incline Dumbbell Press Alternating 5 and 5

Intermediate · 3 sets × 10-12 reps

Incline Dumbbell Press Palms Together

Intermediate · 3 sets × 10-12 reps

Incline Dumbbell Press to Sit Up

Intermediate · 4 sets × 10-12 reps

Incline dumbbell press using abs Top Shelf

Intermediate · 4 sets × 10-12 reps

Incline Dumbbell Squeeze Press

Beginner · 4 sets × 12-15 reps

Incline Fly Water Bottle Press

Beginner · 4 sets × 12-15 reps

Incline Over Under Dumbbell Press

Advanced · 3 sets × 8-10 each side

Incline Plank Single Arm Dumbbell Fly

Intermediate · 3 sets × 10-12 each arm

Incline Resistance Band Pushups

Intermediate · 4 sets × 10-15 reps

Incline Single Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Incline Underhand Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Incline Underhand Dumbbell Press for Upper Inner Chest

Intermediate · 3 sets × 8-12 reps

Inner Bicep Chest Stretch Curl

Intermediate · 3 sets × 10-12 reps

Inner Decline Chest Press with Pulley D Handle

Intermediate · 4 sets × 10-12 reps

Inner Outer Incline Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Inner Squeeze Bodyweight Dip

Intermediate · 3 sets × 8-12 reps

Inverted Bodyweight Dip with Olympic Rings

Advanced · 3 sets × 6-10 reps

Jumping Pushup Feet to Plyobox

Advanced · 4 sets × 6-10 reps

Knee Push-Up

Beginner · 3 sets × 8-12 reps

Knees Pushups with One Leg Lifted

Intermediate · 3 sets × 8-12 each side

L Sit Water Bottle Chest Press

Advanced · 4 sets × 20 reps

Low Cable Cross

Intermediate · 3 sets × 12-15 reps

Low-to-High Cable Fly

Intermediate · 3 sets × 12-15 reps

Lying Dumbbell Flys

Beginner · 4 sets × 12 reps

Modified Water Bottle Fly on Flat Bench

Beginner · 4 sets × 12-15 reps

Oblique Row to Punch

Intermediate · 5 sets × 10-12 reps

One Leg Up Single Arm Water Bottle Chest Press on Stool

Advanced · 3 sets × 8-10 each side

Outer and Inner Incline Water Bottle Press

Beginner · 4 sets × 12-15 reps

Outer Inner Flat Bench Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Outter Inner Flat Bench Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Over and Under Incline Water Bottle Press

Beginner · 4 sets × 12-15 reps

Overhead Pulley Chest Expander on Decline Bench

Intermediate · 3 sets × 10-12 reps

Palms Inward Flat Bench Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Pec Deck

Beginner · 3 sets × 12-15 reps

Peck Deck

Intermediate · 5 sets × 12-15 reps

plated Hammer Press on flat bench

Beginner · 8 sets × 10 reps

Plyometric Push-Up to Lateral Chest Stretch

Advanced · 4 sets × 8-10 reps

Plyometric Push-Up with Clap and Rotation

Beginner · 4 sets × 10-12 reps

Pulley Chest Expander on Decline Bench

Intermediate · 3 sets × 10-12 reps

Push-Up

Beginner · 3 sets × 8-12 reps

Seated Alternating Water Bottle Flys

Beginner · 4 sets × 10-12 each side

Seated Alternating Water Bottle Flys with Twist

Intermediate · 4 sets × 10-12 each side

Seated Bodyweight Breast Lift Overhead Palm Press

Beginner · 4 sets × 12-15 reps

Seated Breast Lift Overhead Palm Press with Band

Beginner · 4 sets × 12-15 reps

Single Arm Bodyweight Inner Chest Wall Press

Intermediate · 3 sets × 8-12 each side

Single Arm Decline Chest Press with a Band

Intermediate · 3 sets × 10-12 each arm

Single Arm Doorway Pushup

Advanced · 3 sets × 6-10 each side

Single Arm Dumbbell Press with Sit Up

Advanced · 3 sets × 10-12 each side

Single Arm Pulley Chest Press For Runners Amd Mart

Advanced · 3 sets × 10-12 reps

Single Arm Pulley Chest Press For Runners And Martial Arts

Beginner · 3 sets × 12 reps

Single Arm Pulley Decline Press

Intermediate · 3 sets × 10-12 each side

Single Arm Pulley Decline Press with a Twist

Advanced · 3 sets × 10-12 each side

Single Arm Water Bottle Chest Press on Stool

Intermediate · 3 sets × 10-12 each arm

Single Dumbbell Incline Press with Iso Crunch

Intermediate · 3 sets × 10-12 reps

Single Dumbbell Incline with Abs Chest Press

Intermediate · 3 sets × 10-12 reps

Single Leg Single Arm Glute Bridge Chest Press

Advanced · 5 sets × 8-10 each side

Single Water Bottle Inner Chest Incline Press

Beginner · 4 sets × 12-15 reps

Single-Arm Chest Press with Leg Lift

Advanced · 4 sets × 10 each side

Single-Arm Dumbbell Chest Press with Leg Lift

Advanced · 4 sets × 10-12 reps

Single-Arm Dumbbell Chest Press with Rotation

Advanced · 4 sets × 10-12 each arm

Single-Arm Rotational Press

Intermediate · 4 sets × 10-12 reps

Single-Arm Step-Down Press

Advanced · 4 sets × 10-12 reps

Slanting Bench Press

Intermediate · 3 sets × 8-12 reps

Slow Bench Press Time Under Tension

Intermediate · 3 sets × 6-10 reps

Smith Machine Explosive Chest Press

Intermediate · 4 sets × 12-15 reps

Standard Bench Press

Intermediate · 3 sets × 6-12 reps

Standing Alternating Chest Torso Warmup Stretch

Beginner · 30 seconds

Standing Assisted Doorway Chest Stretch

Beginner · 30 seconds

Standing Bent Arm Chest Stretch

Beginner · 30 seconds

Standing Chest and Back Arm Swing Warmup Stretch

Beginner · 30 seconds

Standing Chest Expander Warmup Stretch

Beginner · 30 seconds

Standing Chest Expander with Pulley

Intermediate · 4 sets × 12-15 reps

Standing Elbow Back Stroke Chest Warmup Stretch

Beginner · 30 seconds

Standing Hands on Head Forward Backward Stretch

Beginner · 30 seconds

Standing Hands on Head Static Chest Stretch

Beginner · 30 seconds

Standing Single Arm Chest Fly with Band

Intermediate · 3 sets × 12-15 each arm

Standing Single Arm Fly with Pulley

Intermediate · 4 sets × 12-15 each side

Supine Bodyweight Chest Expander

Intermediate · 4 sets × 30 reps

Supine Dumbbell Chest Expander on Ground

Intermediate · 5 sets × 12-15 reps

Supine Water Bottle Chest Expander and Tricep

Intermediate · 4 sets × 30 reps

Supine Water Bottle Chest Expander on Ground

Intermediate · 4 sets × 30 reps

Time Under Tension Incline Dumbbell Press

Advanced · 3 sets × 6-8 (slow tempo)

Two Fast Two Slow Flat Bench Dumbbell Press

Intermediate · 3 sets × 8 (alternating tempo)

Two Fast Two Slow Incline Dumbbell Press

Intermediate · 3 sets × 8 (alternating tempo)

Underhand Bodyweight Decline Press on Situp Bench

Beginner · 3 sets × 10-15 reps

Underhand Grip Bodyweight Knee Pushups with Stool

Beginner · 3 sets × 10-15 reps

Underhand Water Bottle Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Upper Inner Chest Dumbbell Press

Intermediate · 4 sets × 10-12 reps

Upper Inner Chest Water Bottle Press with Sit Up

Intermediate · 4 sets × 10-12 reps

Wall Leaning Incline Water Bottle Alternate Press

Intermediate · 5 sets × 10-12 each arm

Wall Leaning Incline Water Bottle Close Press

Intermediate · 4 sets × 15 reps

Water Bottle Chest Expander on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Decline Fly on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Floor Bench Press

Intermediate · 3 sets × 12-15 reps

Water Bottle Fly on Stool

Intermediate · 3 sets × 12-15 reps

Water Bottle Fly on the Ground

Intermediate · 3 sets × 12-15 reps

Water Bottle Fly to Press on Floor

Intermediate · 6 sets × 15 reps

Water Bottle Incline Press on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Squeeze Decline Press 2 on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Squeeze Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Wide to Underhand Flat Bench Press

Beginner · 4 sets × 10-12 reps

Weights Together Flat Bench Dumbbell Press

Intermediate · 4 sets × 10-12 reps

Weights Together Incline Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Wide Dumbbell Incline Press

Intermediate · 3 sets × 10-12 reps

Wide Grip Bodyweight Knee Pushups with Stool

Beginner · 3 sets × 10-15 reps

Wide Grip Incline Bench Press With Bar

Intermediate · 3 sets × 12 reps

Wide Grip Pushup to Diamond Plank

Intermediate · 3 sets × 8-12 reps

Wide Incline Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Wide Incline Dumbbell Press for Upper Outer Chest

Intermediate · 3 sets × 8-12 reps

Wide-Grip Dumbbell Press with Leg Lift and Core Engagement

Advanced · 4 sets × 8-10 reps

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.