Chest exercises
48 exercises in our library train the chest as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 23 · Intermediate 20 · Advanced 5.
By equipment
Bodyweight (8 exercises)
- Incline Push-Up Beginner
- Knee Push-Up Beginner
- Push-Up Beginner
- Chest Dip Intermediate
- Decline Push-Up Intermediate
- Diamond Push-Up Intermediate
- Parallel Bar Dip Intermediate
- One-Arm Push-Up Advanced
Weighted bodyweight (3 exercises)
- Weighted Push-Up Intermediate
- Weighted Chest Dip Advanced
- Weighted Dip Advanced
Dumbbells (7 exercises)
- Decline Dumbbell Bench Press Beginner
- Dumbbell Bench Press Beginner
- Dumbbell Fly Beginner
- Incline Dumbbell Bench Press Beginner
- Incline Dumbbell Fly Beginner
- Dumbbell Floor Press Intermediate
- Dumbbell Pullover Intermediate
Barbell (9 exercises)
- Barbell Bench Press Intermediate
- Barbell Floor Press Intermediate
- Barbell Pullover Intermediate
- Close-Grip Bench Press Intermediate
- Decline Barbell Bench Press Intermediate
- Feet-Up Barbell Bench Press Intermediate
- Incline Barbell Bench Press Intermediate
- Wide-Grip Barbell Bench Press Intermediate
- Wide-Grip Incline Barbell Bench Press Intermediate
Kettlebell (1 exercise)
- Kettlebell Bench Press Intermediate
Cables (4 exercises)
- Cable Crossover Beginner
- Low-to-High Cable Fly Beginner
- Seated Cable Chest Fly Beginner
- Cable Bench Press Intermediate
Machines (7 exercises)
- Assisted Chest Dip Beginner
- Assisted Dip Beginner
- Incline Machine Chest Press Beginner
- Machine Chest Press Beginner
- Machine Pullover Beginner
- Pec Deck Beginner
- Seated Machine Dip Beginner
Smith machine (4 exercises)
- Decline Smith Machine Bench Press Beginner
- Incline Smith Machine Bench Press Beginner
- Smith Machine Bench Press Beginner
- Wide-Grip Smith Machine Bench Press Beginner
Resistance bands (2 exercises)
- Band Chest Press Beginner
- Banded Push-Up Intermediate
Power & plyometrics (2 exercises)
- Explosive Push-Up Intermediate
- Bar Muscle-Up Advanced
Other equipment (1 exercise)
- Ring Dip Advanced
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Shoulders · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)