Exercises by body area
Chest exercises - Page 2
Explore 269 chest exercises with clear instructions, muscles worked and practical coaching guidance.
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Cable Iron Cross
High-to-low cable fly that sweeps both arms toward the hips for chest isolation under continuous tension.
View exerciseCable Lying Close Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable One-Arm Press on Stability Ball
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.
View exerciseCable Press on Stability Ball
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.
View exerciseCable Seated Close-Grip Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable Seated Fly
Seated cable chest fly using a wide hugging arc and a nearly fixed elbow angle to isolate the pectorals.
View exerciseCable Seated Single Arm Chest Press with Twist
Unilateral seated cable chest press combining horizontal pressing with controlled thoracic rotation while the pelvis stays fixed.
View exerciseCable Standing Alternate Low Fly
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.
View exerciseCable Standing Close Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.
View exerciseCable Standing Single Arm Fly
Unilateral standing cable chest fly using a nearly fixed elbow angle and controlled arc across the torso.
View exerciseCable Twisting Standing Chest Press
Unilateral standing cable chest press coordinated with controlled foot, hip, and trunk rotation toward the pressing side.
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Chain Lying Press
Barbell bench press with matched chains providing accommodating resistance that increases as the bar rises.
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Chaos Push Up
Advanced push-up on ring handles suspended by matched resistance bands, creating oscillation that demands strict shoulder and trunk control.
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Chest & Shoulder Standing Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseChest Dip (on dip-pull-up cage)
Forward-leaning bodyweight dip on parallel bars emphasizing the chest while the triceps and shoulders assist the vertical press.
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Clapping Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Clock Push up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Close-Grip Bench Press
Barbell press variation emphasizing triceps and lockout strength.
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Close-Grip Push-Up
Narrower push-up variation for triceps and chest.
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Cobra Triceps Extension
Prone bodyweight triceps press that extends the elbows to raise the upper torso while the pelvis and legs remain grounded.
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Cross-Body Arm Swings
Dynamic chest and shoulder warm-up opening both arms wide and then crossing them alternately in front of the chest.
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Decline Barbell Bench Press
Decline barbell press emphasizing the lower chest.
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Decline Dumbbell Bench Press
Decline dumbbell press with independent arm control.
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Decline Push-Up
Harder push-up variation that shifts more load toward the upper chest and shoulders.
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Diamond Push-Up
Close-hand push-up emphasizing triceps.
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Dive Bomber Push Up
Advanced push-up flow sweeping from pike through a low forward arc and reversing the same path.
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Drop Push-Up
Advanced drop-to-push-up drill that catches bodyweight through the hands and immediately controls the bottom pressing position.
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Dumbbell 1 & 1/4 Bench Press
Dumbbell bench press using a bottom-quarter-bottom-full sequence to increase controlled time and work in the stretched pressing range.
View exerciseDumbbell 30-Degree Reverse-Grip Incline Bench Press
Low-incline dumbbell bench press using a supinated reverse grip to emphasize the upper-chest press line and triceps.
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Dumbbell 90/90 Crush Grip Skull Crusher
Bench-supported skull crusher holding one dumbbell horizontally with a constant two-hand crush grip and fixed upper-arm position.
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Dumbbell Bench Oscillations
Short timed set of small controlled dumbbell press oscillations in a fixed mid- or lower-range position for shoulder and pressing stability.
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Dumbbell Bench Press with Hip Bridge
Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.
View exerciseDumbbell Decline One Arm Fly
Unilateral decline dumbbell fly for chest tension with added anti-rotation demand through the trunk.
View exerciseDumbbell Decline Twist Fly
Decline chest fly with a controlled forearm rotation through the arc, emphasizing lower-chest tension and shoulder control.
View exerciseDumbbell Deep Push up and Renegade Row
Advanced combination of a deficit dumbbell-handle push-up and alternating renegade row from a rigid plank.
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Dumbbell Devil Press
Advanced full-body conditioning complex combining a dumbbell burpee with a powerful double-dumbbell swing or snatch overhead.
View exerciseDumbbell Flat Flye Hold
Loaded isometric chest-fly hold on a flat bench, performed at a controlled midrange rather than as a passive stretch.
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Dumbbell Floor Press
Controlled dumbbell press from the floor with a shoulder-friendly range of motion.
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Dumbbell Floor Press with Glute Bridge Groin Squeeze
Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.
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Dumbbell Fly
Free-weight chest fly for pec stretch and control.
View exerciseDumbbell Fly on Exercise Ball
Dumbbell chest fly from a stability-ball bridge, adding sustained hip and trunk control to the fly arc.
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Dumbbell Front Raise
Front raise for the anterior delt through clean shoulder flexion.
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Dumbbell Glute Bridge Floor Press
Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.
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Dumbbell Hammer Grip Incline Bench Press
Incline dumbbell press using a palms-in neutral grip to train the upper chest, shoulders, and triceps.
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Dumbbell Incline Bench Oscillations
Short timed set of small controlled incline-press oscillations at a deliberately chosen range, using light dumbbells and fixed shoulder position.
View exerciseDumbbell Incline Hammer Press on Exercise Ball
Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.
View exerciseDumbbell Incline One Arm Press on Exercise Ball
Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.
View exerciseDumbbell Incline Twist Press
Incline dumbbell press that begins with a neutral grip and smoothly rotates toward a pronated grip as the weights rise.
View exerciseDumbbell Lying Pronated-Grip Maltese Isometric Hold
Advanced flat-bench isometric that holds very light dumbbells in a wide fly-like Maltese position for shoulder and chest stability.
View exerciseDumbbell One Arm Chest Fly on Exercise Ball
Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.
View exerciseDumbbell One Leg Fly on Exercise Ball
Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.
View exerciseDumbbell One-Arm Low-to-High Fly
Standing single-arm chest fly that travels diagonally from beside the thigh toward the opposite upper-chest line while the trunk resists rotation.
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Dumbbell Plank Pull Through
High-plank dumbbell drag that trains anti-rotation by moving the load beneath the torso without shifting the hips.
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Dumbbell Plank Reverse Fly
Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.
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Dumbbell Pullover
Chest-and-lat accessory that trains shoulder extension from a bench.
View exerciseDumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
View exerciseDumbbell Reverse Grip Squeeze Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using dumbbells, with emphasis on the triceps, chest and shoulders.
View exerciseDumbbell Single Arm Alternate Fly
Alternating single-arm flat-bench dumbbell fly with anti-rotation demand.
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Dumbbell Single Arm Bench Press in Hip Bridge
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Devils Press
Single-arm burpee-to-overhead complex for full-body conditioning and power.
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Dumbbell Single Arm Floor Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Plank Bicep Curl
Core-control drill keeping the trunk stable through a challenging variation.
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Dumbbell Squeeze Press
Dumbbell press with inward pressure for strong chest tension.
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Dumbbell Tricep Kick Back Plank
Core-control drill keeping the trunk stable through a challenging variation.
View exerciseDumbbell-Loaded Bench Dip
Advanced bench dip externally loaded by a dumbbell secured across the upper thighs with partner assistance.
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Elevator Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Elevator Suspended Dip
Bodyweight pressing drill for chest and triceps with shoulder control.
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Exercise Ball Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseExercise Ball Dip
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a stability ball, with emphasis on the triceps, chest and shoulders.
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Exercise Ball Dumbbell Chest Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Exercise Ball Feet Elevated Push Up
Pressing drill building chest, shoulder, and triceps strength with stability-ball.
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Exercise Ball Hug
Standing isometric chest squeeze performed by hugging a stability ball between both forearms and hands.
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