Best Chest Exercises
84 exercises target the chest as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Chest Exercises
Barbell Bench Press - Medium Grip
Barbell Guillotine Bench Press
Barbell Incline Bench Press - Medium Grip
Decline Barbell Bench Press
Front Raise And Pullover
Neck Press
Wide-Grip Barbell Bench Press
Wide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Pullover
Dumbbell Chest Exercises
Around The Worlds
Bent-Arm Dumbbell Pullover
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Dumbbell Bench Press
Dumbbell Bench Press with Neutral Grip
Dumbbell Flyes
Hammer Grip Incline DB Bench Press
Incline Dumbbell Bench With Palms Facing In
Cable & Machine Chest Exercises
Butterfly
Cable Chest Press
Cable Crossover
Cable Iron Cross
Decline Smith Press
Flat Bench Cable Flyes
Incline Cable Chest Press
Incline Cable Flye
Leverage Chest Press
Bodyweight Chest Exercises
Clock Push-Up
Incline Push-Up
Incline Push-Up Medium
Incline Push-Up Reverse Grip
Incline Push-Up Wide
Isometric Chest Squeezes
Isometric Wipers
Plyo Push-up
Push-Up Wide
Other Equipment Chest Exercises
Alternating Floor Press
Behind Head Chest Stretch
Bench Press - With Bands
Bodyweight Flyes
Chain Press
Chest And Front Of Shoulder Stretch
Chest Stretch on Stability Ball
Cross Over - With Bands
Dips - Chest Version
Sample Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Alternating Floor Press | 4 | 6-8 |
| Around The Worlds | 4 | 6-8 |
| Behind Head Chest Stretch | 3 | 10-12 |
| Bodyweight Flyes | 3 | 10-12 |
| Butterfly | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Chest
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the chest without systemic fatigue.
Often Trained With
Pair chest training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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