Chest

Chest Exercises

Build a stronger chest with these exercises.

Showing 31–60 of 139 exercises

Decline Close-Grip Bench To Skull Crusher

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Decline Dumbbell Bench Press

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Decline Dumbbell Flyes

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Chest

Beginner

Decline Push-Up

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.

Decline Smith Press

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.

Dip Machine

Sit securely in a dip machine, select the weight and firmly grasp the handles.

Dips - Chest Version

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

Dips - Triceps Version

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

Drop Push

Position low boxes or other platforms 2-3 feet apart.

Dumbbell Bench Press

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Dumbbell Bench Press with Neutral Grip

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

Dumbbell Floor Press

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

Dumbbell Flyes

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Chest

Beginner

Dynamic Chest Stretch

Stand with your hands together, arms extended directly in front of you. This will be your starting position.

Chest

Middle Back

Beginner

Elbows Back

Stand up straight.

Chest

Shoulders

Beginner

Extended Range One-Arm Kettlebell Floor Press

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.

Flat Bench Cable Flyes

Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.

Chest

Intermediate

Floor Press

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.

Floor Press with Chains

Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.

Forward Drag with Press

Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.

Front Raise And Pullover

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Hammer Grip Incline DB Bench Press

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Heavy Bag Thrust

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

Incline Cable Chest Press

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.