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All muscle groupsChest

Chest

Pecs, sternal & clavicular fibers

Press, fly, and dip variations that build a full, thick chest — from bodyweight push-up progressions to heavy barbell and cable work.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
ChestBodyweight

Wide-Grip Push-Up

Demo · Dr. Dave Strength

Verified Wide-Grip Push-Up demonstration by Dr. Dave Strength. Click to play.
CalisthenicBeginner

Wide-Grip Push-Up

Bodyweight

A wider hand position biases the sternal (mid) chest fibers and reduces triceps demand.

Builds strength and size in the chest through a full, controlled range of motion

ChestBodyweight

Diamond Push-Up

Demo · FitnessBlender

Verified Diamond Push-Up demonstration by FitnessBlender. Click to play.
CalisthenicIntermediate

Diamond Push-Up

Bodyweight

Hands form a diamond under the sternum. Loads the triceps and inner chest heavily.

Builds strength and size in the chest through a full, controlled range of motion

Upper chestBench / box

Decline Push-Up

Demo · PureGym

Verified Decline Push-Up demonstration by PureGym. Click to play.
CalisthenicIntermediate

Decline Push-Up

Bench / box

Feet elevated shifts load to the upper (clavicular) chest and front delts.

Builds strength and size in the upper chest through a full, controlled range of motion

ChestBodyweight

Archer Push-Up

Demo · Andrew Alinda

Verified Archer Push-Up demonstration by Andrew Alinda. Click to play.
CalisthenicAdvanced

Archer Push-Up

Bodyweight

Unilateral loading builds one-arm push-up strength and asymmetric control.

Builds strength and size in the chest through a full, controlled range of motion

ChestBodyweight

One-Arm Push-Up

Demo · THENX

Verified One-Arm Push-Up demonstration by THENX. Click to play.
CalisthenicAdvanced

One-Arm Push-Up

Bodyweight

The apex bodyweight press. Requires enormous rotational core control.

Builds strength and size in the chest through a full, controlled range of motion

ChestBarbell + bench

Barbell Bench Press

Demo · Jeff Nippard

Verified Barbell Bench Press demonstration by Jeff Nippard. Click to play.
GymIntermediate

Barbell Bench Press

Barbell + bench

The heavy compound for total pec mass and pressing strength.

The heaviest loadable horizontal press — the fastest route to raw chest and triceps strength

Upper chestDumbbells + bench

Incline Dumbbell Press

Demo · Colossus Fitness

Verified Incline Dumbbell Press demonstration by Colossus Fitness. Click to play.
GymBeginner

Incline Dumbbell Press

Dumbbells + bench

30–45° incline biases the clavicular fibers. Dumbbells allow a deeper stretch.

Builds strength and size in the upper chest through a deep, loaded stretch

ChestCable machine

Cable Chest Fly

Demo · Gerardi Performance

Verified Cable Chest Fly demonstration by Gerardi Performance. Click to play.
GymBeginner

Cable Chest Fly

Cable machine

Constant tension across the full range. Ideal for finishing the pecs.

Builds strength and size in the chest through a deep, loaded stretch

ChestParallel bars

Chest Dips

Demo · Calisthenicmovement

Verified Chest Dips demonstration by Calisthenicmovement. Click to play.
CalisthenicIntermediate

Chest Dips

Parallel bars

Torso leaned forward loads the lower chest. Depth = below elbows if shoulder-safe.

Builds strength and size in the chest through a full, controlled range of motion

ChestDumbbells + bench

Flat Dumbbell Fly

Demo · Iron Paradise

Verified Flat Dumbbell Fly demonstration by Iron Paradise. Click to play.
HomeIntermediate

Flat Dumbbell Fly

Dumbbells + bench

Isolation move that stretches and squeezes the pecs through a wide arc.

Builds strength and size in the chest through a deep, loaded stretch

Inner chestPlate

Svend Press

Demo · Your House Fitness

Verified Svend Press demonstration by Your House Fitness. Click to play.
HomeBeginner

Svend Press

Plate

Press a plate straight out while squeezing the palms together — pure inner-pec burnout.

Builds strength and size in the inner chest through a full, controlled range of motion

Lower chestBench / box

Incline Push-Up

Demo · Vivian Ngo

Verified Incline Push-Up demonstration by Vivian Ngo. Click to play.
CalisthenicBeginner

Incline Push-Up

Bench / box

Hands elevated on a bench or box. Reduces load and biases the lower chest.

Builds strength and size in the lower chest through a deep, loaded stretch

ChestBodyweight

Spiderman Push-Up

Demo · PureGym

Verified Spiderman Push-Up demonstration by PureGym. Click to play.
CalisthenicIntermediate

Spiderman Push-Up

Bodyweight

Bring a knee to the elbow on each rep. Adds core and hip mobility work.

Builds strength and size in the chest through a full, controlled range of motion

ChestBodyweight

Typewriter Push-Up

Demo · Victory Calisthenics

Verified Typewriter Push-Up demonstration by Victory Calisthenics. Click to play.
CalisthenicAdvanced

Typewriter Push-Up

Bodyweight

At the bottom, shift your weight from side to side like a typewriter carriage.

Builds strength and size in the chest through a full, controlled range of motion

ChestWeight plate / vest

Weighted Push-Up

Demo · Andrew Alinda

Verified Weighted Push-Up demonstration by Andrew Alinda. Click to play.
CalisthenicIntermediate

Weighted Push-Up

Weight plate / vest

Add external load to the standard push-up for progressive overload.

Builds strength and size in the chest through a full, controlled range of motion

ChestGymnastic rings

Ring Push-Up

Demo · The Bodyweight Process

Verified Ring Push-Up demonstration by The Bodyweight Process. Click to play.
CalisthenicIntermediate

Ring Push-Up

Gymnastic rings

Unstable rings demand more shoulder and core control at every depth.

Builds strength and size in the chest through a full, controlled range of motion

ChestChest press machine

Machine Chest Press

Demo · Berci

Verified Machine Chest Press demonstration by Berci. Click to play.
GymBeginner

Machine Chest Press

Chest press machine

Fixed range of motion makes it easy to focus purely on pressing the chest.

Builds strength and size in the chest through a full, controlled range of motion

ChestPec deck

Pec Deck Machine

Demo · Kelly Matthews

Verified Pec Deck Machine demonstration by Kelly Matthews. Click to play.
GymBeginner

Pec Deck Machine

Pec deck

Seated fly machine that isolates the pecs with constant tension.

Builds strength and size in the chest through a full, controlled range of motion

Upper chestLandmine attachment

Landmine Chest Press

Demo · Colossus Fitness

Verified Landmine Chest Press demonstration by Colossus Fitness. Click to play.
GymIntermediate

Landmine Chest Press

Landmine attachment

Arched pressing path fits the natural chest fiber direction and spares the shoulder.

Builds strength and size in the upper chest through a full, controlled range of motion