Chest Exercises: Complete List with Form
Every chest movement, ranked by what it actually trains.
22 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerPush-UpChest, Shoulders, Triceps, Core · None→02BeginnerDumbbell Bench PressChest, Shoulders, Triceps · Dumbbells + Bench→03IntermediateBarbell Bench PressChest, Shoulders, Triceps · Barbell + Bench→04IntermediateIncline Dumbbell PressUpper Chest, Shoulders · Dumbbells + Incline Bench→05AdvancedDipsChest, Triceps, Shoulders · Parallel Bars→06IntermediateDumbbell FlyChest · Dumbbells + Bench→07IntermediateIncline Barbell PressUpper Chest, Shoulders, Triceps · Barbell + Incline Bench→08BeginnerDecline Push-UpUpper Chest, Shoulders · Bench or Step→09IntermediateDeficit Push-UpChest, Shoulders, Triceps · Two Plates or Blocks→10BeginnerMachine Chest PressChest, Triceps · Chest Press Machine→11IntermediateCable Fly (High-to-Low)Lower Chest · Cable Machine→12IntermediateCable Fly (Low-to-High)Upper Chest · Cable Machine→13BeginnerPec DeckChest · Pec Deck Machine→14BeginnerLandmine PressShoulders, Upper Chest, Core · Barbell + Landmine/Corner→15IntermediateClose-Grip Bench PressTriceps, Chest, Shoulders · Barbell + bench→16IntermediateDumbbell PulloverLats, Chest, Serratus · Dumbbell + bench→17IntermediateIncline Cable FlyChest, Shoulders · Cable crossover + incline bench→18IntermediateDecline Bench PressChest, Triceps · Barbell + decline bench→19BeginnerSvend PressChest · Weight plates→20IntermediateCable CrossoverChest · Cable crossover→21IntermediateDiamond Push-UpTriceps, Chest · Bodyweight→22IntermediateSingle-Arm Landmine PressShoulders, Chest, Core · Landmine + barbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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