133 Best Chest Exercises, With Photos and Muscle Maps

Front of the upper torso. Pressing movements and drawing the arms across the body.

Front

Chest highlighted on the body.

Exercises 133
Primary Target 80 movements
Stretches 13
Location Front of the upper torso

Chest Exercises — Primary Target 80

These load the chest directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Push-Ups Push-Ups beginner No Equipment AI tracked Alternating Floor Press Alternating Floor Press beginner Kettlebell Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip beginner Barbell Bench Press - With Bands Bench Press - With Bands beginner Resistance Bands Butterfly Butterfly beginner Machines Cable Chest Press Cable Chest Press beginner Cable Machine Cable Crossover Cable Crossover beginner Cable Machine Cable Iron Cross Cable Iron Cross beginner Cable Machine Chest Push (multiple response) Chest Push (multiple response) beginner Medicine Ball Chest Push (single response) Chest Push (single response) beginner Medicine Ball Chest Push from 3 point stance Chest Push from 3 point stance beginner Medicine Ball Chest Push with Run Release Chest Push with Run Release beginner Medicine Ball Cross Over - With Bands Cross Over - With Bands beginner Resistance Bands Decline Barbell Bench Press Decline Barbell Bench Press beginner Barbell Decline Dumbbell Bench Press Decline Dumbbell Bench Press beginner Dumbbells Decline Dumbbell Flyes Decline Dumbbell Flyes beginner Dumbbells Decline Push-Up Decline Push-Up beginner Not specified Decline Smith Press Decline Smith Press beginner Machines Dumbbell Bench Press Dumbbell Bench Press beginner Dumbbells Dumbbell Bench Press with Neutral Grip Dumbbell Bench Press with Neutral Grip beginner Dumbbells Dumbbell Flyes Dumbbell Flyes beginner Dumbbells Extended Range One-Arm Kettlebell Floor Press Extended Range One-Arm Kettlebell Floor Press beginner Kettlebell Front Raise And Pullover Front Raise And Pullover beginner Barbell Hammer Grip Incline DB Bench Press Hammer Grip Incline DB Bench Press beginner Dumbbells Heavy Bag Thrust Heavy Bag Thrust beginner Not specified Incline Cable Chest Press Incline Cable Chest Press beginner Cable Machine Incline Dumbbell Bench With Palms Facing In Incline Dumbbell Bench With Palms Facing In beginner Dumbbells Incline Dumbbell Flyes Incline Dumbbell Flyes beginner Dumbbells Incline Dumbbell Flyes - With A Twist Incline Dumbbell Flyes - With A Twist beginner Dumbbells Incline Dumbbell Press Incline Dumbbell Press beginner Dumbbells Incline Push-Up Incline Push-Up beginner No Equipment Incline Push-Up Depth Jump Incline Push-Up Depth Jump beginner Not specified Incline Push-Up Medium Incline Push-Up Medium beginner No Equipment Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip beginner No Equipment Incline Push-Up Wide Incline Push-Up Wide beginner No Equipment Isometric Chest Squeezes Isometric Chest Squeezes beginner No Equipment Isometric Wipers Isometric Wipers beginner No Equipment Leverage Chest Press Leverage Chest Press beginner Machines Leverage Decline Chest Press Leverage Decline Chest Press beginner Machines Leverage Incline Chest Press Leverage Incline Chest Press beginner Machines Low Cable Crossover Low Cable Crossover beginner Cable Machine Machine Bench Press Machine Bench Press beginner Machines Medicine Ball Chest Pass Medicine Ball Chest Pass beginner Medicine Ball One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press beginner Dumbbells One-Arm Flat Bench Dumbbell Flye One-Arm Flat Bench Dumbbell Flye beginner Dumbbells Plyo Push-up Plyo Push-up beginner No Equipment Push Up to Side Plank Push Up to Side Plank beginner No Equipment Push-Up Wide Push-Up Wide beginner No Equipment Push-Ups With Feet Elevated Push-Ups With Feet Elevated beginner No Equipment Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions) beginner No Equipment Single-Arm Cable Crossover Single-Arm Cable Crossover beginner Cable Machine Smith Machine Bench Press Smith Machine Bench Press beginner Machines Smith Machine Decline Press Smith Machine Decline Press beginner Machines Smith Machine Incline Bench Press Smith Machine Incline Bench Press beginner Machines Standing Cable Chest Press Standing Cable Chest Press beginner Cable Machine Suspended Push-Up Suspended Push-Up beginner Not specified Svend Press Svend Press beginner Not specified Around The Worlds Around The Worlds intermediate Dumbbells Barbell Guillotine Bench Press Barbell Guillotine Bench Press intermediate Barbell Bench Press Bench Press intermediate Barbell Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover intermediate Dumbbells Bodyweight Flyes Bodyweight Flyes intermediate E-Z Curl Bar Chain Press Chain Press intermediate Not specified Clock Push-Up Clock Push-Up intermediate No Equipment Dips - Chest Version Dips - Chest Version intermediate Not specified Drop Push Drop Push intermediate Not specified Flat Bench Cable Flyes Flat Bench Cable Flyes intermediate Cable Machine Forward Drag with Press Forward Drag with Press intermediate Not specified Incline Cable Flye Incline Cable Flye intermediate Cable Machine Leg-Over Floor Press Leg-Over Floor Press intermediate Kettlebell Neck Press Neck Press intermediate Barbell One-Arm Kettlebell Floor Press One-Arm Kettlebell Floor Press intermediate Kettlebell Push-Ups With Feet On An Exercise Ball Push-Ups With Feet On An Exercise Ball intermediate Exercise Ball Single-Arm Push-Up Single-Arm Push-Up intermediate No Equipment Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover intermediate Dumbbells Wide-Grip Barbell Bench Press Wide-Grip Barbell Bench Press intermediate Barbell Wide-Grip Decline Barbell Bench Press Wide-Grip Decline Barbell Bench Press intermediate Barbell Wide-Grip Decline Barbell Pullover Wide-Grip Decline Barbell Pullover intermediate Barbell Plyo Kettlebell Pushups Plyo Kettlebell Pushups advanced Kettlebell Burpees intermediate No Equipment

Exercises That Also Work the Chest 53

The chest assists rather than leads in these — useful for volume without repeating the same movement.

Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise beginner Barbell Battling Ropes Battling Ropes beginner Not specified Bench Dips Bench Dips beginner No Equipment Catch and Overhead Throw Catch and Overhead Throw beginner Medicine Ball Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press beginner Barbell Close-Grip Dumbbell Press Close-Grip Dumbbell Press beginner Dumbbells Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press beginner E-Z Curl Bar Dip Machine Dip Machine beginner Machines Incline Push-Up Close-Grip Incline Push-Up Close-Grip beginner No Equipment JM Press JM Press beginner Barbell Mountain Climbers Mountain Climbers beginner No Equipment Otis-Up Otis-Up beginner Not specified Pallof Press Pallof Press beginner Cable Machine Pallof Press With Rotation Pallof Press With Rotation beginner Cable Machine Parallel Bar Dip Parallel Bar Dip beginner Not specified Return Push from Stance Return Push from Stance beginner Medicine Ball Sled Push Sled Push beginner Not specified Smith Incline Shoulder Raise Smith Incline Shoulder Raise beginner Barbell Smith Machine Close-Grip Bench Press Smith Machine Close-Grip Bench Press beginner Machines Spider Crawl Spider Crawl beginner No Equipment Standing One-Arm Dumbbell Triceps Extension Standing One-Arm Dumbbell Triceps Extension beginner Dumbbells Standing Two-Arm Overhead Throw Standing Two-Arm Overhead Throw beginner Medicine Ball Supine Chest Throw Supine Chest Throw beginner Medicine Ball Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw beginner Medicine Ball

Showing 24 of 53. Browse the full library →

Chest Stretches 13

Mobility work for the same muscles. Full stretch library →

Chair Upper Body Stretch Chair Upper Body Stretch beginner Not specified Chest And Front Of Shoulder Stretch Chest And Front Of Shoulder Stretch beginner Not specified Chest Stretch on Stability Ball Chest Stretch on Stability Ball beginner Exercise Ball Dynamic Chest Stretch Dynamic Chest Stretch beginner Not specified Elbows Back Elbows Back beginner Not specified One Half Locust One Half Locust beginner Not specified Overhead Stretch Overhead Stretch beginner Not specified Round The World Shoulder Stretch Round The World Shoulder Stretch beginner Not specified Standing Biceps Stretch Standing Biceps Stretch beginner Not specified Upward Stretch Upward Stretch beginner Not specified Behind Head Chest Stretch Behind Head Chest Stretch advanced Not specified Seated Biceps Seated Biceps advanced No Equipment

Showing 12 of 13. All stretches →

Chest Exercises by Equipment

Barbell 28 chest exercises No Equipment 22 chest exercises Dumbbells 20 chest exercises Cable Machine 12 chest exercises Machines 11 chest exercises Medicine Ball 11 chest exercises Kettlebell 6 chest exercises Resistance Bands 2 chest exercises E-Z Curl Bar 2 chest exercises Exercise Ball 1 chest exercise

Frequently Asked Questions

What are the best chest exercises?

Fitnit lists 133 chest exercises, 80 of which train the chest as the primary muscle. The top of that list is Push-Ups, Alternating Floor Press, Barbell Incline Bench Press - Medium Grip, Bench Press - With Bands.

Where is the chest?

Front of the upper torso. Pressing movements and drawing the arms across the body.

How do I stretch the chest?

Fitnit lists 13 chest stretches, including Chair Upper Body Stretch, Chest And Front Of Shoulder Stretch, Chest Stretch on Stability Ball. Each has photographs and instructions.

Can I train chest at home with no equipment?

Yes — 22 of these need no equipment at all, including Push-Ups, Bench Dips, Incline Push-Up.

Other Muscle Groups

Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Biceps Exercises Bending the elbow and turning the palm upward Triceps Exercises Straightening the elbow Forearms Exercises Grip strength and wrist movement Core Exercises Trunk flexion, rotation and resisting movement of the spine All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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