ALL CHEST EXERCISES

Our full list of Chest exercises and their instructions.

BB Bench Press:

What it works: Pectorals, Triceps, Front Delts

How to perform:

Lie on a flat bench with your feet planted firmly on the ground.
Arch your back and retract your shoulder blades.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body.
Explosively push the barbell back up until your arms are fully extended.

Incline DB Press:

What it works: Upper Pectorals, Triceps, Front Delts

How to perform:

Adjust the bench to a 30-45 degree incline.
Lie on a bench with dumbbells in hand, arms extended upward, and palms facing forward.
Lower the dumbbells to the level of your upper chest with elbows at a 45-degree angle.
Explosively push the dumbbells back up until your arms are fully extended.

DB Flyes:

What it works: Pectorals, Front Delts

How to perform:

Lie on a bench with dumbbells in hand, arms extended upward, and palms facing each other.
Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest.
Bend your elbows more at the bottom of the movement to be sure that the dumbbells never go lower than your pectorals.
Reverse the movement and bring the dumbbells back up, squeezing your chest. Visualize you bringing your elbows together, opposed to the dumbbells.

BB Incline Bench Press:

What it works: Upper Pectorals, Triceps, Front Delts

How to perform:

Adjust the bench to a 30-45 degree incline.
Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width.
Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle
Explosively push the barbell back up until your arms are fully extended.

Cable Flyes:

What it works: Pectorals, Front Delts

How to perform:

Stand facing away from a high pulley machine, and grab the handles on your left and right.
Step forward to create tension, with a slight bend in your elbows.
Push your arms together in a hugging motion, touching them together in front of your crotch.
Hold the contraction at the end of the movement, feeling the squeeze in your chest.
Slowly return to the starting position, allowing the cables to stretch your pecs.

Weighted Dips:

What it works: Chest, Triceps, Shoulders

How to perform:

Position yourself between parallel bars, gripping each bar with an overhand grip.
Attach weight to your hip or hold a dumbbell between your legs.
Lift your body up and ensure your elbows are slightly bent.
Lower your body by bending your elbows, lean slightly forward and point your elbows backwards.
Descend until your shoulders are below your elbows or until you feel a stretch in your chest.
Push yourself back up to the starting position, fully extending your arms.