Chest exercises
Presses, flys and dips for the pecs. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
12 lifts
- Barbell Floor PressA bench press from the floor that stops every rep at the same depthBarbell · Beginner
- Bench PressThe upper body lift most people measure their strength byBarbell · Beginner
- Cable Chest FlySteady chest tension from the stretch to the squeezeCable crossover station or dual cable machine · Beginner
- Decline Bench PressA head-down bench press that puts the lower chest to workBarbell · Intermediate
- Dumbbell Bench PressThe flat bench press with a dumbbell in each hand, so each side pulls its own weightDumbbells · Beginner
- Dumbbell Chest FlyThe classic dumbbell move for stretching and squeezing the chestDumbbells · Beginner
- Incline Bench PressThe barbell press that builds the upper chestBarbell · Beginner
- Incline Dumbbell PressThe dumbbell press on an incline bench that puts more of the work into your upper chestDumbbells · Beginner
- Machine Chest FlyA seated chest fly on a fixed arc, made for clean, hard setsPec deck or chest fly machine · Beginner
- Machine Chest PressA seated chest press on a fixed path, easy to learn and safe to push hardChest press machine · Beginner
- Push-UpThe bodyweight press you can do anywhere and keep progressing for yearsBodyweight · Beginner
- Push-Up to Renegade RowA push-up and two dumbbell rows from one plank, with your hips kept squareTwo hex dumbbells · Intermediate