Chest exercises: step-by-step technique

28 exercises for chest with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, barbell, dumbbells, cable machine, dip bars, machine, resistance band, and smith machine.

• Push-upBodyweight · BeginnerA horizontal press that also challenges trunk control.
• Bench pressBarbell · IntermediateA loaded horizontal press. Use rack safeties or a competent spotter.
• Dumbbell bench pressDumbbells · BeginnerA chest press lying on a bench, with a freer path and more balance demand than the barbell.
• Incline dumbbell pressDumbbells · IntermediateA press on a bench set to a low incline that puts more work on the upper chest and front shoulders.
• Cable flyCable machine · IntermediateAn arcing chest isolation on two cables that keeps tension on the chest through the whole range.
• DipsDip bars · AdvancedLower and press your body between parallel bars; a demanding press for chest, shoulders and triceps.
• Incline push-upBodyweight · BeginnerA push-up with hands on a bench, counter or wall, an easier step toward the full push-up.
• Dumbbell flyDumbbells · IntermediateAn arc-shaped movement that stretches and squeezes the chest with light dumbbells.
• Decline push-upBodyweight · IntermediateA push-up with the feet raised, shifting more load to the upper chest and shoulders.
• Incline bench pressBarbell · IntermediateA barbell press on a 30-45 degree bench that puts more work on the upper chest and front shoulders. Use safety arms or a spotter.
• Machine chest pressMachine · BeginnerA seated, guided press for the chest, shoulders and triceps; a safe way to train hard without a spotter.
• Pec deckMachine · BeginnerA seated fly machine that trains the chest through a wide arc with a stable path.
• Knee push-upBodyweight · BeginnerA push-up from the knees: the first step toward full push-ups.
• Floor pressBarbell · IntermediateA barbell chest press from the floor that limits range and eases the shoulders.
• Decline bench pressBarbell · IntermediateA barbell bench press on a decline bench that emphasises the lower chest.
• Decline dumbbell pressDumbbells · IntermediateA dumbbell press on a downward-angled bench that emphasises the lower chest.
• Dumbbell floor pressDumbbells · BeginnerA chest press done lying on the floor, which limits shoulder range and needs no bench.
• Incline dumbbell flyDumbbells · IntermediateA chest stretch-and-squeeze move on an incline bench that targets the upper chest.
• Dumbbell squeeze pressDumbbells · BeginnerA dumbbell press where you squeeze the weights together the whole time to keep the chest working.
• Cable chest pressCable machine · BeginnerA standing press that trains the chest with constant tension and a free path.
• Low-to-high cable flyCable machine · IntermediateA fly that sweeps upward and targets the upper chest.
• High-to-low cable flyCable machine · IntermediateA fly that sweeps downward and targets the lower chest.
• Band chest pressResistance band · BeginnerA standing press with a band that trains the chest and triceps at home.
• Smith machine bench pressSmith machine · BeginnerA guided bench press that lets you push heavy with less need to balance the bar.
• Smith machine incline pressSmith machine · BeginnerA guided incline press that targets the upper chest and front shoulders.
• Incline chest press machineMachine · BeginnerA seated machine press at an incline that targets the upper chest.
• Archer push-upBodyweight · AdvancedA wide push-up where you shift onto one arm while the other stays long.
• Wide push-upBodyweight · IntermediateA push-up with the hands wider than the shoulders to emphasise the chest.

Programmes with this focus

• Chest focus (gym)3 days a week · Gym
• Chest focus (home, dumbbells)3 days a week · Dumbbells

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.