Muscle group

Chest Exercises

The chest (pectoralis major) drives pressing movements and horizontal arm action. Here's how to train it effectively, plus coach-reviewed chest exercises with step-by-step form guides.

Chest muscle group

The chest is trained mainly through pressing movements (bench press, dumbbell press, push-ups) and flye movements that bring the arms across the body. Working a range of angles — flat, incline, and decline — helps develop the whole muscle.

For most lifters, 10–20 hard sets per week, spread over one to three sessions, is a reasonable starting range. Focus on a controlled range of motion, a stable shoulder position, and progressive overload over time.

Chest exercises

Chest exercises in Fitonist

Archer Push Ups Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Barbell Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench The classic compound chest press — muscles worked, step-by-step form, and common mistakes. Cable Crossover Chest · Secondary: Triceps · Crossover cable Chest · Crossover cable Cable Fly Chest · Secondary: Triceps, Shoulders · Hilo pulley cable Chest · Hilo pulley cable Machine Chest Press Chest · Secondary: Triceps, Shoulders · Chest press machine Chest · Chest press machine Close Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench Close Grip Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Dumbbells, Flat bench Chest · Dumbbells, Flat bench Close Grip Incline Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Incline bench Chest · Barbell, Incline bench Close Grip Push Up Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Decline Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Decline bench Chest · Barbell, Decline bench Decline Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Dumbbells, Decline bench Chest · Dumbbells, Decline bench Decline Dumbbell Fly Chest · Secondary: Triceps, Shoulders · Dumbbells, Decline bench Chest · Dumbbells, Decline bench Decline Push Up Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Diamond Push Ups Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Dumbbells, Flat bench Chest · Dumbbells, Flat bench Dumbbell Fly Chest · Secondary: Triceps, Shoulders · Dumbbells Chest · Dumbbells Incline Bench Press Chest · Secondary: Triceps, Shoulders · Incline bench, Barbell Chest · Incline bench, Barbell Incline Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Incline bench, Dumbbells Chest · Incline bench, Dumbbells Incline Dumbbell Fly Chest · Secondary: Triceps, Shoulders · Incline bench, Dumbbells Chest · Incline bench, Dumbbells Incline Push Up Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Machine Chest Fly Chest · Secondary: Triceps, Shoulders · Fly machine Chest · Fly machine Push Ups Chest · Secondary: Triceps · Bodyweight Chest · Bodyweight Reverse Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench Smith Machine Bench Press Chest · Secondary: Triceps, Shoulders · Smith machine, Flat bench Chest · Smith machine, Flat bench Wide Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench Chest Dip Chest · Secondary: Triceps, Shoulders · Dip bar Chest · Dip bar Alternative Medicine Ball Push Ups Chest · Secondary: Triceps · Medicine ball Chest · Medicine ball Machine Incline Chest Press Chest · Secondary: Triceps, Shoulders · Chest press machine Chest · Chest press machine Seated Chest Dip Machine Chest · Secondary: Triceps, Shoulders · Dip machine Chest · Dip machine
FAQ

Chest training questions

What are the best chest exercises?

Compound presses like the barbell and dumbbell bench press build the most strength and size, complemented by incline presses and flye variations for the upper and inner chest.

How often should I train chest?

Training chest one to three times per week works well for most people, as long as weekly volume and recovery are appropriate.

How do I target the upper chest?

Incline pressing and incline flye variations shift emphasis toward the upper chest and front delts.

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