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Exercises by muscle

Chest exercises

Explore presses, flyes and bodyweight movements for your chest. Start with the equipment you have, then choose a setup you can repeat and progress.

Choose your starting pointBrowse exercises
Chest — Front
Front
Chest — Back
Back

The surface map locates the pectoralis major. Exercise guides show the other muscles involved in each movement.

Where the chest fits

The pectoralis major is the large muscle across the front of your chest. Its clavicular and sternocostal regions work across different pressing and fly movements. Presses also involve the shoulders and triceps; a chest exercise is not necessarily chest-only.

Choose your starting point

Press from a flat setup

Barbells, dumbbells and chest-press machines offer different ways to load a press. Choose around the equipment, support and freedom of movement you prefer.

Explore an incline

An incline changes the pressing angle. Compare the barbell and dumbbell setups rather than treating a steeper bench as automatically better.

Add a fly or use bodyweight

Flyes move the arms across the chest with less elbow movement. Push-ups offer a pressing option using bodyweight and a stable surface.

How to choose

Choose the setup you can use consistently

A machine, barbell and pair of dumbbells are different training setups. Pick one that fits your gym and gives you a repeatable movement.

Add variety with a purpose

A second movement can offer a different angle or a fly pattern. You do not need to include every version of a press in the same workout.

Explore the exercises

Guides: 33

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Frequently asked questions

Which chest exercise should I start with?

Start with a pressing exercise that fits your equipment and experience. A chest-press machine, dumbbell press or push-up can each be a useful starting option. Open the individual guide to check the setup before choosing.

Can I train my chest without a bench?

Yes. Push-ups and dumbbell floor presses are options that do not require a bench. A floor press has a different range of motion from a bench press, so treat it as its own exercise.

Are presses and flyes interchangeable?

They both involve the chest, but the movements differ. A press combines shoulder and elbow movement; a fly mainly moves the arms across the chest. Choose according to the role you want the exercise to fill.

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