All Chest Exercises

On this page I provide links to 16 of the best chest exercises. Whether you want to hit the upper, lower or mid-chest, these exercises guarantee a full description of the movement and tips on when to place them in your workout.

Warm Up

The chest exercises below are excellent for warming up before a chest workout. The explosive nature means you will need to start off slowly and build for a few sets to achieve peak activation.

Clap/Plyo Push-ups


These chest exercises are better for those who prefer to use their own body-weight over lifting weights.

Narrow Push-ups

Chest Dips

Band Resisted Push-ups

Free Weight

These chest exercises cover the majority of popular movements, both with a barbell and a dumbbell. By not using machines you increase activation of stabiliser muscles and ensure the body moves in its most natural way.

3/4 Range Bench Press

Incline Barbell Chest Press

Incline Dumbbell Chest Press

Flat Dumbbell Bench Press

Dumbbell Flyes

Decline Dumbbell Bench Press


These chest exercises are for those who have access to a public gym. By using cables and machines you can normally push your body further without compromising form, as stability will be less of a concern.

Cable Crossover

Low Cable Chest Fly

Chest Press Machine

Pec Deck Flyes


The chest exercise below is a great ‘finisher’ to stick on the end of your chest workout.

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About Fraser_9to5 289 Articles
Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.