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Chest Exercises

Looking for the best chest and pectoral exercises to build a strong muscular chest? An effective chest exercise is key to any chest routine as it not only builds the pectoral muscles, but also your triceps and shoulders and therefore its importance can’t be stressed enough.

The pectorals are large muscles and both lower and upper chest exercises are needed to build all round size and strength.

WorkoutBOX contains great chest and pec exercises that will push your chest muscles to the max and help you get great definition. With these workouts it won’t be long before you’re bragging to your mates about how many push ups you can do!

Chest Exercises : All | Lower | Upper

Chest Muscles

Arm Exercise Muscles

See Also » Muscle Building Workouts

Bench Press, Barbell

Intermediate
Bench Press, Barbell
The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a diffi 
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Targets : Chest View Exercise

Bench Press, Barbell, Declined

Intermediate
Bench Press, Barbell, Declined
The Declined Barbell Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight.
Targets : Lower Chest View Exercise

Bench Press, Barbell, Declined, Narrow Grip

Intermediate
Bench Press, Barbell, Declined, Narrow Grip
The Declined Barbell Narrow Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The narrow grip will also h 
more...
Targets : Lower Chest View Exercise

Bench Press, Barbell, Declined, Underhand Grip

Intermediate
Bench Press, Barbell, Declined, Underhand Grip
The Declined Barbell Underhand Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The underhand grip will  
more...
Targets : Lower Chest View Exercise

Bench Press, Barbell, Declined, Wide Grip

Intermediate
Bench Press, Barbell, Declined, Wide Grip
The Declined Barbell Wide Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The wide grip will also help  
more...
Targets : Lower Chest View Exercise

Bench Press, Barbell, Inclined

Intermediate
Bench Press, Barbell, Inclined
The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead.  
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Targets : Upper Chest View Exercise

Bench Press, Barbell, Inclined, Narrow Grip

Intermediate
Bench Press, Barbell, Inclined, Narrow Grip
The Narrow Grip Inclined Barbell Bench Press targets the upper chest as well as the triceps. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a great way to  
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Targets : Upper Chest View Exercise

Bench Press, Barbell, Inclined, Underhand Grip

Intermediate
Bench Press, Barbell, Inclined, Underhand Grip
The Underhand Grip Inclined Barbell Bench Press targets the upper chest as well as the outer chest muscles. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is  
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Targets : Upper Chest View Exercise

Bench Press, Barbell, Inclined, Wide Grip

Intermediate
Bench Press, Barbell, Inclined, Wide Grip
The Wide Grip Inclined Barbell Bench Press targets the upper chest as well as the outer chest muscles. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a gre 
more...
Targets : Upper Chest View Exercise

Bench Press, Barbell, Narrow Grip

Intermediate
Bench Press, Barbell, Narrow Grip
The Narrow Grip Barbell Bench Press is a great exercise that emphasizes the chest, but mostly focuses on the triceps, so make sure you accomodate for the shift in muscle groups. Below you will find a video tuto 
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Targets : Chest View Exercise

Bench Press, Barbell, Underhand Grip

Intermediate
Bench Press, Barbell, Underhand Grip
The Underhand Grip Barbell Bench Press is a great way to change up your routine. The underhand grip offers a different type of resistance for your chest. Below you will find a video tutorial and step by step in 
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Targets : Chest View Exercise

Bench Press, Barbell, Wide Grip

Intermediate
Bench Press, Barbell, Wide Grip
The Wide Grip Barbell Bench Press is a slight variation of the Barbell Bench Press. The wide grip allows more resistance on the outer muscle of the chest. Be careful, however, because it does put more stress on 
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Targets : Chest View Exercise

Bench Press, Dumbbell

Beginner
Bench Press, Dumbbell
The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it 
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Targets : Chest View Exercise

Bench Press, Dumbbell, Alternating, Neutral Grip

Intermediate
Bench Press, Dumbbell, Alternating, Neutral Grip
The Alternating Dumbbell Bench Press is an effective exercise for strengthening and developing the chest muscles. Switching your grip every so often can engage new muscle groups that you’ve never used before. B 
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Targets : Chest View Exercise

Bench Press, Dumbbell, Declined

Beginner
Bench Press, Dumbbell, Declined
The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbel 
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Targets : Lower Chest View Exercise

Bench Press, Dumbbell, Inclined

Intermediate
Bench Press, Dumbbell, Inclined
The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an add 
more...
Targets : Upper Chest View Exercise

Bench Press, Dumbbell, Inclined, Neutral Grip

Intermediate
Bench Press, Dumbbell, Inclined, Neutral Grip
The Inclined Dumbbell Bench Press is an effective exercise for strengthening and developing the upper chest muscles. Switching your grip every so often can engage new muscle groups that you’ve never used before 
more...
Targets : Upper Chest View Exercise

Bench Press, Dumbbell, Inclined, Underhand Grip

Intermediate
Bench Press, Dumbbell, Inclined, Underhand Grip
The Inclined Dumbbell Bench Press is an effective exercise for strengthening and developing the chest muscles. Switching your grip every so often can engage new muscle groups that you’ve never used before. Belo 
more...
Targets : Chest View Exercise

Bench Press, Dumbbell, Neutral Grip

Intermediate
Bench Press, Dumbbell, Neutral Grip
The Dumbbell Bench Press is an effective exercise for developing the chest muscles. The dumbbells will isolate the muscles more effectively than a barbell. Make sure you move slowly and control the weights as y 
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Targets : Chest View Exercise

Bench Press, Dumbbell, Twisting Grip

Intermediate
Bench Press, Dumbbell, Twisting Grip
The Dumbbell Bench Press with Twisting Grip is an effective exercise for strengthening and developing the chest muscles. Twisting your arms while performing this exercise will add an extra level of difficulty.  
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Targets : Chest View Exercise

Bench Press, Dumbbell, Underhand Grip

Intermediate
Bench Press, Dumbbell, Underhand Grip
The Dumbbell Bench Press with Underhand Grip is an effective exercise for strengthening and developing the chest muscles. Below is a video tutorial and step by step instructions on how to perform the Dumbbell B 
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Targets : Chest View Exercise

Cable Crossover

Intermediate
Cable Crossover
Cable crossover exercises isolate the entire chest muscle. The cable crossover can be used as an alternative to the dumbbell fly or pec deck machine fly. They are also known as cable flies and can form part of  
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Targets : Chest View Exercise

Chest Dips

Advanced
Chest Dips
Chest dips are a slight variation on the tricep dip. The correct way of performing a chest dip is to lean further forward to focus more on the chest muscles rather than the shoulders and triceps. Dips are a gr 
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Targets : Chest View Exercise

Chest Flyes, Dumbbell, Rotating Grip

Intermediate
Chest Flyes, Dumbbell, Rotating Grip
Chest Flyes with a Rotating Gripdirectly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest 
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Targets : Chest View Exercise

Chest Flyes, Pec Deck, Machine

Beginner
Chest Flyes, Pec Deck, Machine
The chest flye machine or pec deck machine as it's sometimes known is a great way to isolate and stretch the chest muscles. It's a good way for beginners to work their chest and gain sufficient strength before  
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Targets : Chest View Exercise

Chest Press, Cable

Beginner
Chest Press, Cable
The Cable Chest Press is an effective exercise for strengthening and developing the chest muscles. Using cables can help stabilize and improve form. Below you will find a video tutorial and step by step instruc 
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Targets : Chest View Exercise

Chest Press, Cable, Alternating

Intermediate
Chest Press, Cable, Alternating
The Alternating Cable Chest Press is an effective exercise for developing and isolating the chest muscles. The alternating aspect of the exercise will help isolate the muscles on each side. Below is a video tut 
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Targets : Chest View Exercise

Chest Press, Cable, Decline, Alternating

Intermediate
Chest Press, Cable, Decline, Alternating
The Alternating Decline Cable Chest Press is an effective exercise for developing and strengthening the lower chest muscles. The cable will allow you to have more control than a decline bench press as well as i 
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Targets : Chest View Exercise

Chest Press, Cable, Incline, Alternating

Intermediate
Chest Press, Cable, Incline, Alternating
The Alternating Incline Cable Chest Press is an effective exercise for strengthening and developing the chest muscles. Using cables can help stabilize and improve form. Below you will find a video tutorial and  
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Targets : Chest View Exercise

Chest Press, Seated, Machine

Beginner
Chest Press, Seated, Machine
The seated chest press is a safe exercise for beginners who want to tone, increase strength and endurance in the chest muscles. It mainly focuses on the chest muscles and also works the triceps in the same move 
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Targets : Chest View Exercise

Dumbbell Flyes

Intermediate
Dumbbell Flyes
Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles 
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Targets : Chest View Exercise

Dumbbell Flyes, Inclined Bench

Beginner
Dumbbell Flyes, Inclined Bench
Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.
Targets : Upper Chest View Exercise

Floor Flyes, Dumbbell

Beginner
Floor Flyes, Dumbbell
The Dumbbell Floor Flyes are an effective exercise for strengthening and developing the chest muscles. Using the floor will limit your range of motion, which will make the exercise easier, but less effective. B 
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Targets : Chest View Exercise

Floor Flyes, Dumbbell with Feet Up

Advanced
Floor Flyes, Dumbbell with Feet Up
The Dumbbell Floor Flyes with Feet Up is an effective exercise for strengthening and developing the chest and core. This exercise is very advanced, so be sure to use caution when trying this exercise for the fi 
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Targets : Chest View Exercise

Floor Press, Dumbbell, Neutral Grip

Beginner
Floor Press, Dumbbell, Neutral Grip
The Dumbbell Floor Press is an effective exercise for strengthening and developing the chest muscles. Using the floor instead of a bench will limit your range of motion, which will make the exercise easier but  
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Targets : Chest View Exercise

Floor Press, Dumbbell, Neutral Grip with Feet Up

Intermediate
Floor Press, Dumbbell, Neutral Grip with Feet Up
The Dumbbell Floor Press with Feet Up is an effective exercise for strengthening and developing the chest muscles. Keeping your feet up will add an extra level of difficulty to this exercise. Below you will fin 
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Targets : Chest View Exercise

Floor Press, Dumbbell, Overhand Grip

Beginner
Floor Press, Dumbbell, Overhand Grip
The Dumbbell Floor Press with Overhand Grip is an effective exercise for strengthening and developing the chest muscles.The floor can be used if you don't have access to a bench. Below you will find a video tut 
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Targets : Chest View Exercise

Floor Press, Dumbbell, Overhand Grip with Feet Up

Beginner
Floor Press, Dumbbell, Overhand Grip with Feet Up
The Feet Up Dumbbell Floor Press with Overhand Grip is an effective exercise for strengthening and developing the chest muscles. Raising the feet will make sure you don't use your back while lifting heavy. Belo 
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Targets : Chest View Exercise

Floor Press, Dumbbell, Rotating Grip

Beginner
Floor Press, Dumbbell, Rotating Grip
The Dumbbell Floor Press with Rotating Grip is an effective exercise for strengthening and developing the chest muscles. Using the floor is a great alternative if a bench is not available to you. Below you will 
more...
Targets : Chest View Exercise

Floor Press, Dumbbell, Rotating Grip with Feet Up

Beginner
Floor Press, Dumbbell, Rotating Grip with Feet Up
The Rotating Grip Dumbbell Floor Press with Feet Up and is an effective exercise for strengthening and developing the chest muscles. Using the floor is a great alternative if a bench is not available to you. Be 
more...
Targets : Chest View Exercise

Floor Press, Dumbbell, Underhand Grip

Beginner
Floor Press, Dumbbell, Underhand Grip
The Dumbbell Floor Press with Underhand Grip is an effective exercise for strengthening and developing the chest muscles. Using the floor will make this exercise easier, but less effective, since the floor limi 
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Targets : Chest View Exercise

Incline Press Machine

Beginner
Incline Press Machine
The Incline Press Machine is an effective exercise for strengthening and developing the chest muscles. Using the Incline Machine will help with stabilization, but may decrease the effectiveness of the exercise. 
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Targets : Upper Chest View Exercise

Plyometric Pushups, Lateral

Advanced
Plyometric Pushups, Lateral
This version of the plyometric pushup will improve power and reflex by utilising explosive movements to the sides. The Lateral Plyometric Pushup is quite a challenging exercise and requires a certain level of f 
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Targets : Chest View Exercise

Push Up

Intermediate
Push Up
The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abd 
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Targets : Chest View Exercise

Push Up Leg Tuck Combo

Advanced
Push Up Leg Tuck Combo
The Push Up Leg Tuck Combo is an effective exercise for strengthening and developing the chest and leg muscles. This combo can take some finesse, so be sure to practice slowly before attempting. Below you will  
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Targets : Chest View Exercise

Push Up, Chair Wide

Intermediate
Push Up, Chair Wide
The Chair Wide Push Up is an effective exercise for strengthening and developing the upper chest muscles. Using chairs to place your hands on is a good way to get in a workout if you don't have access to a gym. 
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Targets : Chest View Exercise

Push Up, Clapping

Advanced
Push Up, Clapping
The push up is an effective exercise for developing the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the floor but your toes and hands. T 
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Targets : Chest View Exercise

Push Up, Declined

Intermediate
Push Up, Declined
This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you d 
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Targets : Upper Chest View Exercise

Push Up, Dive Bomber

Intermediate
Push Up, Dive Bomber
The dive bomber push up is used extensively by the arm forces and is a total body conditioning exercise. It's a another variation of the classic pushup that not only develops strength in all the core muscles bu 
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Targets : Chest View Exercise

Push Up, Dumbbell

Intermediate
Push Up, Dumbbell
The Dumbbell Push Up is an effective exercise for strengthening and developing the chest muscles. Using dumbbells adds an extra degree of difficulty as you will need to stabilize yourself while performing this  
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Targets : Chest View Exercise

Push Up, Eccentric

Advanced
Push Up, Eccentric
Th Eccentric Push Up is an effective exercise for strengthening and developing the chest muscles. The slow movement of the exercise will allow you to focus on using the proper form. Below you will find a video  
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Targets : Chest View Exercise

Push Up, Grasshopper

Intermediate
Push Up, Grasshopper
The Grasshopper Push Up is an effective exercise for strengthening and developing the chest and core muscles. This exercise is difficult, but it will help improve flexibility in your groin and hip muscles. Belo 
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Targets : Chest View Exercise

Push Up, Inclined

Beginner
Push Up, Inclined
The inclined push up is another variation to the standard push up, but it targets the lower part of the chest muscle. Beginners might find it slightly easier than the standard push up as the elevated angle make 
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Targets : Lower Chest View Exercise

Push Up, Kneeling

Beginner
Push Up, Kneeling
The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Performing a push up on your knees helps you to develop strength, stamina and technique before moving on to  
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Targets : Chest View Exercise

Push Up, Leg Up

Intermediate
Push Up, Leg Up
The Push Up Leg Up is an effective exercise for strengthening and developing the chest muscles. This exercise will also get your core and shoulders involved, so it is effective if you are looking for a multi-mu 
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Targets : Chest View Exercise

Push Up, Medicine Ball, Alternating

Advanced
Push Up, Medicine Ball, Alternating
The push up with alternating medicine ball is an effective exercise for developing the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the f 
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Targets : Chest View Exercise

Push Up, One Leg

Intermediate
Push Up, One Leg
Performing the standard pushup with one leg raised makes this exercise more intense. It increases the focus on the core making it work harder to maintain balance.
Targets : Chest View Exercise

Push Up, Plank, Dumbbell Row

Advanced
Push Up, Plank, Dumbbell Row
The plank row with a push up is a very effective combination exercise for developing the whole upper body including the chest, back, core, arms & shoulders. It combines the plank, the standard push and a dumbbe 
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Targets : Chest View Exercise

Push Up, Plyometric

Advanced
Push Up, Plyometric
The plyometric push up is an effective exercise for developing strength & power in the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the f 
more...
Targets : Chest View Exercise

Push Up, Row, Dumbbell

Intermediate
Push Up, Row, Dumbbell
The Dumbbell Row Push Up is an effective exercise for strengthening and developing the chest and back muscles. This exercise will also work the core, as you will be in a plank position for part of the exercise. 
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Targets : Chest View Exercise

Push Up, Saigon

Intermediate
Push Up, Saigon
The Saigon push up is an effective exercise for developing strength & power in the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the floor 
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Targets : Chest View Exercise

Push Up, Spiderman

Intermediate
Push Up, Spiderman
The Spiderman push up is another variation of the normal pushup that involves an additional movement that works the abdominals and hip flexors. It increases the challenge of the standard pushup and helps to imp 
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Targets : Chest View Exercise

Push Up, Staggered Hands

Intermediate
Push Up, Staggered Hands
The Staggered Hand Push Up is an effective exercise for strengthening and developing the chest muscles. This exercise also works the triceps and shoulder muscles. Be sure to change your stance after every set.  
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Targets : Chest View Exercise

Push Up, Twisting

Advanced
Push Up, Twisting
The push up with rotation adds another element to the standard push up which makes it much more challenging. It's not necessarily that difficult but it will challenge balance & coordination in addition to worki 
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Targets : Chest View Exercise

Push Up, Twisting, Dumbbell

Intermediate
Push Up, Twisting, Dumbbell
The Dumbbell Twisting Push Up adds another element to the standard push up which makes it much more challenging. It's not necessarily that difficult but it will challenge balance & coordination in addition to w 
more...
Targets : Chest View Exercise

Push Up, Two Phase

Intermediate
Push Up, Two Phase
The Two Phase Push Up is an effective exercise for strengthening and developing the chest muscles. This exercise works all parts of the chest as you are changing your arms stance in between push ups. Below you  
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Targets : Chest View Exercise

Push Up, Walking, Sideways, Two Way

Intermediate
Push Up, Walking, Sideways, Two Way
The Two Way Walking Sideways Push Up is an effective exercise for strengthening and developing the chest muscles. Practice this exercise slowly at first to get yourself familiar with the exercise. Below you wil 
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Targets : Chest View Exercise

Push Up, Wide Grip

Beginner
Push Up, Wide Grip
The Wide Grip Push Up is an effective exercise for strengthening and developing the outer chest muscles. This exercise will put more emphasis on the pecs than a regular grip push up.Below you will find a video  
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Targets : Chest View Exercise

Other Chest Workouts you should try

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Chest and Biceps Workout
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Chest and Back Workout
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Ultimate Big Chest Workout
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