RepSenseiChest exercises
Your chest pushes things away from you and brings your arms across your body, as when you push a heavy door or get up off the floor. In the gym it is the main mover in bench press, press-ups and flyes.
The pectoralis major is a fan-shaped muscle running from your breastbone and collarbone to the upper arm. The smaller pectoralis minor sits underneath and helps move the shoulder blade.
Training tips
- Set your shoulder blades back and down before pressing. It gives the chest a stable base and keeps strain off the front of the shoulder.
- Lower the weight under control to a comfortable stretch; do not bounce the bar off your chest.
- Use a mix: heavy pressing in the 5 to 10 rep range, plus flyes or cable crossovers for 10 to 15. Incline pressing biases the upper chest.
Form guides
Chest exercises you can do at home (48).
Top 40 chest exercises
- Barbell Bench Press - Medium GripBarbell · Beginner · also works shoulders, triceps
- Dumbbell FlyesDumbbell · Beginner
- PushupsNo equipment · Beginner · also works shoulders, triceps
- Alternating Floor PressKettlebells · Beginner · also works abs, obliques, shoulders
- Barbell Incline Bench Press - Medium GripBarbell · Beginner · also works shoulders, triceps
- Bench Press - With BandsBands · Beginner · also works shoulders, triceps
- ButterflyMachine · Beginner
- Cable Chest PressCable · Beginner · also works shoulders, triceps
- Cable CrossoverCable · Beginner · also works shoulders
- Cable Iron CrossCable · Beginner
- Chest And Front Of Shoulder StretchOther · Beginner · also works shoulders
- Chest Push (multiple response)Medicine ball · Beginner · also works abs, obliques, shoulders
- Chest Push (single response)Medicine ball · Beginner · also works abs, obliques, shoulders
- Chest Push from 3 point stanceMedicine ball · Beginner · also works abs, obliques, shoulders
- Chest Push with Run ReleaseMedicine ball · Beginner · also works abs, obliques, shoulders
- Chest Stretch on Stability BallExercise ball · Beginner
- Cross Over - With BandsBands · Beginner · also works biceps, shoulders
- Decline Barbell Bench PressBarbell · Beginner · also works shoulders, triceps
- Decline Dumbbell Bench PressDumbbell · Beginner · also works shoulders, triceps
- Decline Dumbbell FlyesDumbbell · Beginner
- Decline Push-UpNo equipment · Beginner · also works shoulders, triceps
- Decline Smith PressMachine · Beginner · also works shoulders, triceps
- Dumbbell Bench PressDumbbell · Beginner · also works shoulders, triceps
- Dumbbell Bench Press with Neutral GripDumbbell · Beginner · also works shoulders, triceps
- Dynamic Chest StretchNo equipment · Beginner · also works lats, traps
- Elbows BackNo equipment · Beginner · also works shoulders
- Extended Range One-Arm Kettlebell Floor PressKettlebells · Beginner · also works shoulders, triceps
- Front Raise And PulloverBarbell · Beginner · also works lats, shoulders, triceps
- Hammer Grip Incline DB Bench PressDumbbell · Beginner · also works shoulders, triceps
- Heavy Bag ThrustOther · Beginner · also works abs, obliques, shoulders
- Incline Cable Chest PressCable · Beginner · also works shoulders, triceps
- Incline Dumbbell Bench With Palms Facing InDumbbell · Beginner · also works shoulders, triceps
- Incline Dumbbell FlyesDumbbell · Beginner · also works shoulders
- Incline Dumbbell Flyes - With A TwistDumbbell · Beginner · also works shoulders
- Incline Dumbbell PressDumbbell · Beginner · also works shoulders, triceps
- Incline Push-UpNo equipment · Beginner · also works shoulders, triceps
- Incline Push-Up Depth JumpOther · Beginner · also works shoulders, triceps
- Incline Push-Up MediumNo equipment · Beginner · also works abs, obliques, shoulders
- Incline Push-Up Reverse GripNo equipment · Beginner · also works abs, obliques, shoulders
- Incline Push-Up WideNo equipment · Beginner · also works abs, obliques, shoulders
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