117 Chest Exercises
Every Chest exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerAssisted Weight Machine - 2
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateBarbellsOlympic Bench - 3
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChest Press Machine - 4
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedDip(Parallel) Bar - 5
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerDumbbellFlat Bench - 6
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedDumbbellFlat Bench - 7
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateBarbellsIncline Bench - 8
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerIncline Chest Press Machine - 9
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerDumbbellIncline Bench - 10
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerBox
Ranked 11–117
- 11
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateSmith MachineIncline Bench - 12
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerFly Machine - 13
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
Intermediate - 14
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateSmith MachineFlat Bench - 15
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedCrossover Cable - 16
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedDecline Bench Press Machine - 17
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedFlat Bench - 18
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedDumbbellFlat Bench - 19
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedPlate-Loaded Bench Press Machine - 20
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedPlate-Loaded Chest Machine - 21
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedPlate-Loaded Incline Chest Machine - 22
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedDumbbellIncline Bench - 23
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
Intermediate - 24
Low Cable Crossover
It's a workout that can target the upper chest and the anterior deltoid muscle!
AdvancedCrossover Cable - 25
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
Intermediate - 26
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
Advanced - 27
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
Advanced - 28
Band Chest Fly
1. Stop if your shoulder hurts and switch to another exercise. 2. Don’t lock out your arms.
BeginnerLoop Bands - 29
Band Chest Press
It's a chest press workout that you can execute if you have a band!
BeginnerLoop Bands - 30
Band Crossover
1. Stop if you feel shoulder pain and switch to another exercise. 2. Don’t lock out your arms.
BeginnerLoop Bands - 31
Barbell Pullover
Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!
AdvancedBarbellsFlat Bench - 32
Bench Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedCrossover CableFlat Bench - 33
Cable Bench Press
It's a resistance press workout that you can do with a cable!
AdvancedCrossover CableFlat Bench - 34
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedDumbbellFlat Bench - 35
Decline Bench Press
It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!
AdvancedOlympic Decline Bench - 36
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedDumbbellDecline Bench - 37
Decline Smith Machine Bench Press
Work out more safely with the Smith machine!
AdvancedSmith MachineDecline Bench - 38
Hammer Strength Decline Chest Press
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
AdvancedPlate-Loaded Decline Chest Machine - 39
Incline Cable Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
AdvancedCrossover CableIncline Bench - 40
Incline Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedCrossover CableIncline Bench - 41
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedDumbbellIncline Bench - 42
One Arm Dumbbell Bench Press
It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!
AdvancedDumbbellFlat Bench - 43
Pause Bench Press
Unlike a normal bench press, it stops for 1 second. It plays a role in gathering tension and blood flow in your chest muscles!
AdvancedOlympic BenchBarbells - 44
Ring Dip
Ring dips work your chest, triceps, and shoulders all at once. The unstable rings also help strengthen your core and shoulder control.
AdvancedRing - 45
Shoulder Tab Push Up
It's a workout that can strengthen your shoulders with your body!
Advanced - 46
Weighted Dips
You can add weight through bags and plates. But be careful of the risk of elbow injury!
AdvancedDip(Parallel) Bar - 47
Weighted Push Up
Weighted push-ups work your chest, triceps, and shoulders by adding extra weight. Great for building strength and endurance.
Advanced - 48
Above Head Chest Stretch
Open up your chest to fix rounded shoulders.
Advanced - 49
Arm Crossover
Cross your arms in front of your chest
Beginner - 50
Back Slaps Wrap Around Stretch
Hug yourself to stretch your shoulders and back.
Advanced - 51
Balance Trainer Push Up
Bosu ball push-ups work your chest, triceps, core, and balance. The unstable surface helps boost your overall stability.
AdvancedBOSU Ball - 52
Band Bench Press
Do a bench press using a band
BeginnerLoop BandsFlat Bench - 53
Bear Push-up
Do push-ups using your feet.
Intermediate - 54
Cable Seated Single Arm Chest Press
The one-arm cable chest press works your chest with one arm at a time. It helps you focus on each side and boosts your core stability.
AdvancedCrossover Cable - 55
Chest Fly and Push Up
Combine chest fly and press movements
Beginner - 56
Chest Out Hands Behind
Send your arms back to stretch your chest.
Advanced - 57
Chest Workout
-
Advanced - 58
Circle Push-up
A push-up that shifts your weight from side to side along a circular path.
Advanced - 59
Close Grip Incline Bench Press
The incline close-grip bench press targets your upper chest and triceps. Using a narrow grip increases triceps involvement and helps build upper body thickness.
AdvancedBarbellsOlympic Incline Bench - 60
Cobra Push-up
Do push-ups in a cobra position
Beginner - 61
Converging Chest Press Machine
A converging chest press machine brings the handles together as you push. It helps you feel a stronger chest contraction.
Advanced - 62
Criss Cross Arm Lift
Lift your arms in a cross motion
Beginner - 63
Criss Cross Arm Prayer Push
Cross your arms as you do a prayer push
Beginner - 64
Decline Dumbbell Fly
The decline dumbbell fly is great for stretching and strengthening your lower chest.
AdvancedDumbbellDecline Bench - 65
Dumbbell Svend Press
The dumbbell squeeze press is done by pressing two dumbbells or a plate together in front of your chest. Great for inner chest contraction.
AdvancedDumbbell - 66
Dynamic Chest Stretch
Great for warm-ups before your workout.
Advanced - 67
Elbows Back Stretch
Bring your elbows back and open your chest
Advanced - 68
Foam Roll Pec
Release tension in your chest and shoulders.
AdvancedFoam Roller - 69
Hand Release Push Up
Hand-release push-ups work your chest, shoulders, triceps, and core. Lifting your hands off the floor resets each rep and keeps your form sharp.
Advanced - 70
Incline Fly Machine
The incline fly machine works your upper chest and stretches your entire chest.
Advanced - 71
Kettlebell Push Up
Do push-ups using a kettlebell.
AdvancedKettlebell - 72
Kneeling Cobra Push-up
Do a cobra push-up on your knees
Advanced - 73
Kneeling Shoulder Tap Push-ups
Do push-ups on your knees and touch your shoulders
Advanced - 74
Knuckle Push Up
Knuckle push-ups are done with your fists. They reduce wrist strain and help strengthen your forearms and grip.
Advanced - 75
Lay Down Push-up
Do push-ups lying on the floor
Advanced - 76
Low Band Crossover
Do a crossover from a low position using a band.
BeginnerLoop Bands - 77
Lying Floor Fly
Do chest flyes lying on the floor.
Beginner - 78
Plate Loaded Pec Fly
The plate-loaded fly machine is a chest fly machine where you add weight plates. It works your entire chest, especially the inner part.
AdvancedPlate-Loaded Pec Fly Machine - 79
Push-up Plus
Do Push-up Plus
Advanced - 80
Reverse Grip Bench Press
The reverse grip bench press is done with your palms facing you, targeting your upper chest and triceps.
AdvancedBarbellsOlympic Bench - 81
Rotational Push-up Knee Tap
Do push-ups with knee touches.
Advanced - 82
Spoto Press
The Spoto press is a bench press variation where you pause just above your chest. It’s great for building chest and triceps strength and powering through the middle of your bench press.
AdvancedBarbellsOlympic Bench - 83
Standing Alternate Chest Fly
Do chest flys standing up, alternating arms.
Intermediate - 84
Standing Cable Fly
The standing cable fly is a chest exercise done standing up. It’s great for stretching and tightening your inner and overall chest muscles.
AdvancedCrossover Cable - 85
Standing Chest Press
-
Advanced - 86
Standing Decline Fly Machine
The standing decline fly machine targets your lower chest by pulling down while standing.
Advanced - 87
Standing Dumbbell Fly
The standing dumbbell fly is a chest fly done standing up. Great for practicing control with light weights.
AdvancedDumbbell - 88
Standing Elbow Touch
Stand and touch elbows
Intermediate - 89
Standing Fly
Do a standing chest fly
Beginner - 90
Standing One Arm Chest Stretch
Stretch your chest muscles one side at a time
Advanced - 91
Standing Straight Arm Chest Fly
Do a chest fly standing with arms straight
Beginner - 92
TRX Chest Press to Roll Out
The TRX Chest Press to Rollout combines a chest press and rollout, working your chest, shoulders, and core all at once.
AdvancedTRX - 93
Vertical Chest Press
The vertical chest press is a seated chest exercise where you push upward. It’s great for safely strengthening your chest, triceps, and front shoulders.
AdvancedChest Press Machine - 94
Alternate Dumbbell Bench Press
The alternate dumbbell bench press is a chest exercise where you press dumbbells up one at a time. It helps you use both sides of your chest and triceps evenly while building stability.
AdvancedDumbbellFlat Bench - 95
Bench Press Machine
The bench press machine helps you strengthen your chest, triceps, and shoulders in a stable position. Great for beginners to safely practice the bench press movement.
AdvancedPlate-Loaded Bench Press Machine - 96
Cable Chest Press
The cable chest press is a standing chest press. The constant tension from the cable helps strengthen your chest and core stability.
AdvancedCrossover Cable - 97
EZ-bar Bench Press
The EZ-bar bench press works your chest, triceps, and shoulders. The EZ-bar grip helps reduce wrist strain.
AdvancedEZ-BarFlat Bench - 98
Hammer Strength MTS Iso-Lateral Chest Press
The Hammer Strength MTS Iso-Lateral Chest Press is great for building overall chest thickness. Each arm moves independently, helping you develop balanced upper body strength.
AdvancedPlate-Loaded Chest Machine - 99
Hammer Strength MTS Iso-Lateral Decline Press
The Hammer Strength MTS Iso-Lateral Decline Press targets your lower chest. Each arm moves independently, helping to fix strength imbalances.
AdvancedPlate-Loaded Decline Chest Machine - 100
Hammer Strength MTS Iso-Lateral Incline Press
The Hammer Strength MTS Iso-Lateral Incline Press targets your upper chest. The independent arms help fix muscle imbalances.
AdvancedPlate-Loaded Incline Chest Machine - 101
Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
This plate-loaded exercise targets your lower chest. Moving each arm independently helps build strength and balance.
AdvancedPlate-Loaded Decline Chest Machine - 102
Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
The Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press targets your mid-chest. The plate-loaded design lets you work each side independently, helping you build better balance.
AdvancedPlate-Loaded Bench Press Machine - 103
Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
This exercise targets the outer and entire chest using a wide grip. The arms move independently, which helps balance strength between the left and right sides.
AdvancedPlate-Loaded Wide Chest Machine - 104
Incline Hammer Bench Press
The incline hammer bench press strengthens your upper chest, triceps, and front shoulders. It helps build upper body thickness.
AdvancedPlate-Loaded Incline Chest Machine - 105
Jackhammer Pushdown
The jackhammer pushdown is a cable exercise that targets your triceps. It helps define the back of your arms and build arm strength.
AdvancedCrossover Cable - 106
One Arm Hammer Strength MTS Iso-Lateral Chest Press
The one-arm chest press strengthens your chest and triceps one side at a time. It helps fix imbalances and build up your weaker side.
AdvancedPlate-Loaded Chest Machine - 107
One Arm Hammer Strength MTS Iso-Lateral Decline Press
The one-arm decline press targets your lower chest one side at a time. The stable machine helps you build lower chest lines and balance both sides.
AdvancedPlate-Loaded Decline Chest Machine - 108
One Arm Hammer Strength MTS Iso-Lateral Incline Press
The one-arm incline press targets your upper chest and front shoulders. Doing it one arm at a time helps balance your strength and movement.
AdvancedPlate-Loaded Incline Chest Machine - 109
One Arm Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
The one-arm decline chest press targets your lower chest with each arm. Doing it one side at a time helps fix imbalances.
AdvancedPlate-Loaded Decline Chest Machine - 110
One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
This one-arm bench press targets the middle of your chest. It strengthens your pecs and helps balance your strength.
AdvancedPlate-Loaded Bench Press Machine - 111
One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
This is a wide press that works your chest one arm at a time. Great for fixing imbalances and building a wider chest.
AdvancedPlate-Loaded Wide Chest Machine - 112
One Arm Push Up
The one-arm push-up is an advanced move done with one arm. It works your chest, triceps, shoulders, core, and legs. You need strong upper body strength and balance.
Advanced - 113
Pause Push Up
Pause push-ups are regular push-ups where you pause at the bottom. They’re great for building endurance and stability.
Advanced - 114
Pullover Machine (Chest Target)
The pullover machine works both your chest and lats, but with the right setup, you can really focus on your chest.
Advanced - 115
Ring Push Up
Ring push-ups work your chest, triceps, shoulders, and core using unstable rings. They're great for building upper body strength and stability.
AdvancedRing - 116
Step Box Push Up
Step box push-ups are a variation where you place your hands on a box. The angle change reduces shoulder strain and targets your chest differently.
AdvancedStep Platforms - 117
Torture Pec Deck Fly Machine
Pec deck flyes work your inner chest and help define the center line.
AdvancedPlate-Loaded Pec Fly Machine
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