Upper Body
Chest Exercises 55 Moves With How-To Steps
55 chest exercises, from the bench press to the cable crossover, with how to do each one. Filter by the equipment you have, then open any exercise for its steps.
Photo: Michael DeMoya on Unsplash
All 55 chest exercises 55
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Bodyweight
Steps and tips
Also works triceps.
A push-up where one arm does most of the work while the other reaches out to the side. A step toward the one-arm push-up.
How to do it
- Start in a push-up position with your hands set much wider than your shoulders.
- Lower toward one hand, bending that elbow while the other arm straightens out to the side.
- Keep your hips square and your body in one line as your chest reaches that hand.
- Press back up through the bent arm and return to the middle.
- Alternate sides each rep, or finish a set on one side and then switch.
Keep in mind
- The straight arm is a guide, not a helper. The less it pushes, the harder the rep.
- If your hips twist, narrow the hands a little until you can stay square.
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Band
Steps and tips
A chest fly with a resistance band anchored behind you. Works the chest with tension that grows as your hands come together.
How to do it
- Anchor the band behind you at chest height and hold an end in each hand.
- Step forward until the band is taut, with a soft bend in your elbows.
- Sweep your arms forward and together in a wide arc, as if hugging a tree.
- Squeeze your chest as your hands meet, then let your arms open slowly.
Keep in mind
- Keep the same slight elbow bend the whole way. Bending more turns it into a press.
- Stand tall with your ribs down. Leaning into the band is the band winning.
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Band
Steps and tips
Also works triceps.
A push-up with a band across your upper back and under your hands. Adds resistance where the push-up is easiest, at the top.
How to do it
- Loop a band across your upper back and pin each end under a hand.
- Set up in a push-up position with your hands just wider than your shoulders.
- Lower your chest to the floor with your elbows about 45 degrees from your sides.
- Press back up against the band until your arms are straight.
Keep in mind
- Keep your body in one line. The band pulls your shoulders down, so brace harder than usual.
- Pick a band you can press through for every rep with a full range.
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Barbell
Steps and tips
Also works triceps and shoulders.
A barbell press lying on a flat bench. The main chest lift, with the shoulders and triceps helping.
How to do it
- Lie on the bench with your eyes under the bar. Plant both feet flat on the floor.
- Pull your shoulder blades back and down into the bench, and keep them there for the whole set.
- Grip a little wider than shoulder width, unrack the bar, and hold it over your shoulders with straight arms.
- Lower the bar under control to your lower chest, with your elbows about 45 degrees from your sides.
- Press it back up and slightly toward your face until your arms are straight.
Keep in mind
- Keep your hips on the bench. Drive with your legs, but never lift your butt.
- Do not bounce the bar off your chest. Touch, pause a moment, then press.
- Elbows flared straight out to the sides strain the shoulders. Keep them tucked toward your ribs.
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Cable
Steps and tips
Also works shoulders.
A fly on a cable machine with the pulleys set at chest height. Works the chest with steady tension through the whole arc.
How to do it
- Set both pulleys at chest height, grab a handle in each hand, and step forward into a split stance.
- Start with your arms open wide and a slight bend in your elbows.
- Bring your hands together in front of your chest in a wide arc.
- Squeeze at the middle, then let your arms open slowly until you feel a stretch across your chest.
Keep in mind
- Keep the elbow bend fixed. If your elbows bend more as you pull, the weight is too heavy.
- Do not let the cables yank your shoulders forward at the stretch. Chest up, shoulder blades set.
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Cable
Steps and tips
Also works triceps.
A standing press on a cable machine. Works the chest, shoulders and triceps, with your core holding you steady.
How to do it
- Set both pulleys at chest height, hold a handle in each hand, and face away from the machine.
- Step into a split stance and lean slightly forward with the handles at your chest.
- Press both handles forward until your arms are straight.
- Bring them back slowly until your hands are beside your chest.
Keep in mind
- Brace your core so the cables do not pull you backward.
- Keep your wrists straight and your elbows a little below shoulder height.
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Cable
Steps and tips
A cable fly from the high pulleys, pulling downward and across the body. Emphasises the lower part of the chest.
How to do it
- Set both pulleys high, grab a handle in each hand, and step forward into a split stance.
- Lean slightly forward with your arms out wide and a soft bend in your elbows.
- Pull both handles down and across until they meet in front of your hips.
- Squeeze your chest, then let your arms return slowly to the wide position.
Keep in mind
- The elbows stay softly bent the whole time. It is a fly, not a press.
- Do not shrug. Keep your shoulders down and away from your ears.
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Bodyweight
Steps and tips
Also works triceps and shoulders.
A dip done leaning forward, so the chest does most of the work instead of the triceps.
How to do it
- Grip the dip bars, press yourself up to straight arms, and lean your torso forward.
- Lower yourself by bending your elbows, letting them flare out a little.
- Go down until your upper arms are about level with the floor and you feel a stretch across your chest.
- Press back up to straight arms while keeping the forward lean.
Keep in mind
- Keep the lean the whole set. Sitting upright turns it into a triceps dip.
- Do not sink into your shoulders at the bottom. If they hurt, shorten the range.
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Dumbbell
Steps and tips
Also works triceps and shoulders.
A dumbbell press with the weights held together and squeezed toward each other the whole rep. Sometimes called a squeeze press.
How to do it
- Lie on a flat bench holding a dumbbell in each hand with your palms facing each other.
- Press the dumbbells together over your chest and keep squeezing them for the whole set.
- Lower them slowly to your chest, elbows close to your sides.
- Press back up until your arms are straight, still pushing the dumbbells into each other.
Keep in mind
- The squeeze is the exercise. If the dumbbells come apart, refocus before the next rep.
- Go lighter than a normal press. The squeeze does more than the weight.
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Bodyweight
Steps and tips
Also works triceps and shoulders.
A push-up with the hands set under your shoulders and the elbows tucked. Shifts more of the work to the triceps.
How to do it
- Set up in a push-up position with your hands directly under your shoulders, narrower than a regular push-up.
- Keep your elbows pointing back along your body, not out to the sides.
- Lower your chest to your hands with your body in one straight line.
- Press back up until your arms are straight.
Keep in mind
- Elbows tucked is the whole point. Flaring them puts the strain on your wrists and shoulders.
- Squeeze your glutes so your hips do not sag as you tire.
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Barbell
Steps and tips
Also works triceps.
A barbell press on a bench that slopes head down. Emphasises the lower chest and is a little easier on the shoulders.
How to do it
- Hook your legs under the pads and lie back on the decline bench with your eyes under the bar.
- Pull your shoulder blades back and down, then unrack the bar over your shoulders.
- Lower the bar under control to your lower chest.
- Press it back up until your arms are straight.
Keep in mind
- The bar path is shorter than on a flat bench, so expect to press a little more. Do not chase it.
- Have a spotter or use safety bars. Racking on a decline is awkward on your own.
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Cable
Steps and tips
Also works triceps and shoulders.
A cable press lying on a decline bench between the low pulleys. Works the lower chest with tension through the whole rep.
How to do it
- Set a decline bench between the cable columns with the pulleys at their lowest.
- Lie back, hook your legs in, and hold a handle in each hand at chest height.
- Press the handles up and slightly together until your arms are straight.
- Lower them slowly until your hands are beside your chest.
Keep in mind
- Keep your shoulder blades pinned to the bench. The cables will try to pull them forward.
- Let the handles drift together at the top for a stronger chest squeeze.
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Dumbbell
Steps and tips
Also works shoulders.
A dumbbell fly on a decline bench. Stretches and works the lower chest.
How to do it
- Lie back on a decline bench with a dumbbell in each hand pressed over your chest, palms facing each other.
- Keeping a soft bend in your elbows, open your arms out to the sides in a wide arc.
- Lower until you feel a stretch across your chest, with the dumbbells about level with your body.
- Bring them back together over your chest in the same arc.
Keep in mind
- Keep the elbow bend fixed. Straightening at the bottom strains the joint.
- Use a lighter weight than a press. The stretch is where flies work, and heavy makes you cut it short.
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Bodyweight
Steps and tips
Also works shoulders.
A push-up with your feet raised on a bench or box. Shifts the work to the upper chest and shoulders.
How to do it
- Put your feet on a bench and your hands on the floor a little wider than your shoulders.
- Set your body in one straight line from head to heels.
- Lower your chest toward the floor with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- Do not let your hips pike up. Squeeze your glutes to keep the line.
- The higher the feet, the harder it gets and the more it becomes a shoulder press.
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Bodyweight
Steps and tips
Also works shoulders and triceps.
A push-up with your hands raised on blocks or handles so your chest can drop lower than your hands. Adds range at the bottom.
How to do it
- Set two blocks or push-up handles about shoulder width apart and place a hand on each.
- Get into a push-up position with your body in one straight line.
- Lower your chest past the level of your hands until you feel a stretch across your chest.
- Press back up until your arms are straight.
Keep in mind
- Go only as deep as your shoulders are comfortable. The stretch should be in the chest, not the front of the shoulder.
- Keep your elbows at about 45 degrees from your sides, not flared straight out.
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Dumbbell
Steps and tips
Also works triceps and shoulders.
A flat bench press with a dumbbell in each hand. Works the chest through a longer range than a barbell, with each arm on its own.
How to do it
- Sit on the bench with a dumbbell standing on each thigh, then kick them up as you lie back.
- Hold them over your chest with straight arms and your palms facing forward.
- Pull your shoulder blades back and down, and plant your feet.
- Lower the dumbbells slowly to chest level with your elbows about 45 degrees from your sides.
- Press them back up and slightly together until your arms are straight.
Keep in mind
- Keep your wrists straight over your forearms.
- Do not let the dumbbells drift out wide at the bottom. That is the shoulders taking over.
- Lower them to your thighs and sit up to finish, never drop them from the top.
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Dumbbell
Steps and tips
A fly lying on a flat bench with a dumbbell in each hand. Stretches and works the chest across its full width.
How to do it
- Lie on a flat bench holding a dumbbell in each hand over your chest, palms facing each other.
- Keep a soft bend in your elbows and open your arms out to the sides in a wide arc.
- Lower until you feel a stretch across your chest, with the dumbbells about level with the bench.
- Bring them back together over your chest along the same arc.
Keep in mind
- The elbow bend stays fixed. Straightening at the bottom is how elbows get hurt.
- Lighter than you think. Flies are about the stretch, not the load.
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Dumbbell
Steps and tips
Also works shoulders and triceps.
A dumbbell press lying on the floor. The floor stops your elbows at the bottom, which protects the shoulders and loads the triceps.
How to do it
- Lie on your back on the floor with your knees bent and a dumbbell in each hand.
- Press the dumbbells up over your chest with your palms facing forward.
- Lower them slowly until the backs of your upper arms touch the floor.
- Pause for a moment, then press back up to straight arms.
Keep in mind
- Let the arms settle on the floor each rep. No bouncing.
- Keep your elbows about 45 degrees from your sides, not flared out.
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Dumbbell
Steps and tips
Also works shoulders and triceps.
Pressing two dumbbells straight out from your chest while squeezing them together between your palms. A chest exercise where the squeeze does the work.
How to do it
- Stand tall holding two dumbbells upright and pressed together between your flat palms at chest height.
- Squeeze your hands together hard so the dumbbells stay pressed into each other.
- Press them straight out in front of your chest until your arms are nearly straight.
- Bring them back to your chest slowly, keeping the squeeze the whole time.
Keep in mind
- The weight is light on purpose. The squeeze between your palms is the exercise.
- Keep your shoulders down. If they rise, you are pressing with them instead of your chest.
- Log the weight of one dumbbell. SetLift counts both.
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Barbell
Steps and tips
Also works triceps and shoulders.
A bench press with your feet off the floor. Takes away leg drive and back arch, so the chest, shoulders and triceps do all the work.
How to do it
- Lie on the bench and lift your feet, either crossed in the air or resting flat on the end of the bench.
- Pull your shoulder blades back and down and keep your lower back close to the bench.
- Unrack the bar and lower it under control to your lower chest.
- Press it back up until your arms are straight.
Keep in mind
- Expect to lift less than your normal bench. That is the point.
- Stay balanced. Without your feet down, a wobble at the top is easy, so use lighter weights or a spotter.
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Barbell
Steps and tips
Also works triceps.
A barbell press lying on the floor. The floor stops the elbows, cutting the range and loading the triceps and lockout.
How to do it
- Lie on your back under a bar set on low rack pins, with your knees bent or legs straight.
- Grip the bar a little wider than shoulder width and unrack it over your chest.
- Lower it slowly until the backs of your upper arms touch the floor.
- Pause, then press back up until your arms are straight.
Keep in mind
- Settle the arms on the floor each rep rather than bouncing off it.
- Keep your elbows tucked at about 45 degrees. Flared elbows on the floor strain the shoulders.
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Barbell
Steps and tips
Also works shoulders and triceps.
A barbell press on a bench set to a low incline. Targets the upper chest with the front of the shoulders and the triceps helping.
How to do it
- Set the bench to about 30 to 45 degrees and lie back with your eyes under the bar.
- Pull your shoulder blades back and down and plant your feet flat.
- Grip a little wider than shoulder width and unrack the bar over your upper chest.
- Lower it under control to your upper chest, just below the collarbones.
- Press it back up until your arms are straight.
Keep in mind
- Touch high on the chest. Bringing the bar to your lower chest on an incline flares the elbows.
- A steeper bench turns this into a shoulder press. If it is all shoulders, lower the angle.
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Cable
Steps and tips
Also works shoulders and triceps.
A cable press lying on an incline bench between the low pulleys. Works the upper chest with tension through the whole rep.
How to do it
- Set an incline bench between the cable columns with the pulleys at their lowest.
- Lie back and hold a handle in each hand at chest height.
- Press the handles up and slightly together until your arms are straight.
- Lower them slowly until your hands are beside your upper chest.
Keep in mind
- Keep your shoulder blades pinned back. The cables pull them forward at the top.
- Let the handles come together at the top for a harder chest squeeze.
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Dumbbell
Steps and tips
A dumbbell fly on an incline bench. Stretches and works the upper chest.
How to do it
- Lie back on a bench set to about 30 degrees, holding a dumbbell in each hand over your chest with your palms facing each other.
- Keep a soft bend in your elbows and open your arms out to the sides in a wide arc.
- Lower until you feel a stretch across your upper chest.
- Bring the dumbbells back together over your chest along the same arc.
Keep in mind
- The elbow bend stays fixed the whole rep.
- Keep it light. Flies are about the stretch, and heavy weight makes you cut it short.
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Dumbbell
Steps and tips
Also works shoulders and triceps.
A dumbbell press on a bench set to a low incline. Targets the upper chest, with the front of the shoulders and the triceps helping.
How to do it
- Set the bench to about 30 to 45 degrees. Sit with a dumbbell standing on each thigh.
- Kick the dumbbells up one at a time as you lie back, so they start at shoulder height with your palms facing forward.
- Pull your shoulder blades back and down, plant your feet, and brace your core.
- Press both dumbbells up and slightly together until your arms are nearly straight.
- Lower them slowly back to shoulder height with your elbows tucked, and repeat.
Keep in mind
- Keep your wrists straight over your forearms. Wrists bent back strain the joint.
- A steeper bench turns this into a shoulder press. If you feel it mostly in your shoulders, lower the angle.
- Go lighter than your flat bench. The incline works muscle that is usually underworked.
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Bodyweight
Steps and tips
Also works triceps.
A push-up with your hands on a bench or box. Easier than a floor push-up, and a good place to build toward one.
How to do it
- Place your hands on a bench a little wider than your shoulders and walk your feet back.
- Set your body in one straight line from head to heels.
- Lower your chest to the bench with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- The lower the bench, the harder the push-up. Work your way down over time.
- Keep your hips in line. Sagging or piking takes the work off your chest.
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Barbell
Steps and tips
A bench press with a cambered multi-grip bar, using the neutral handles. The palms-facing grip keeps the elbows tucked and is easier on the shoulders.
How to do it
- Lie on the bench with your eyes under the bar and pull your shoulder blades back and down.
- Take a pair of the neutral handles, usually the middle set, with your palms facing each other.
- Unrack and lower the bar under control to your chest, elbows tucked toward your sides.
- Press it back up until your arms are straight.
Keep in mind
- The camber lets your hands travel lower than a straight bar. Only go as deep as your shoulders are comfortable.
- Wider handles work more chest, narrower ones more triceps.
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Kettlebell
Steps and tips
Also works triceps.
A floor press holding a kettlebell in each hand. The bell sitting on the back of the wrist makes the press feel heavier and steadier.
How to do it
- Lie on your back with your knees bent and a kettlebell in each hand, the bells resting on the backs of your forearms.
- Press both bells up over your chest with your palms facing each other or slightly turned in.
- Lower them slowly until the backs of your upper arms touch the floor.
- Pause, then press back up to straight arms.
Keep in mind
- Keep your wrists straight. A bent wrist lets the bell pull your hand back.
- Let the arms settle on the floor each rep rather than bouncing.
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Bodyweight
Steps and tips
Also works triceps.
A push-up done from the knees instead of the toes. Less weight on the arms, same movement.
How to do it
- Kneel and place your hands on the floor a little wider than your shoulders.
- Walk your hands forward until your body makes a straight line from head to knees.
- Lower your chest to the floor with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- Keep your hips in line with your shoulders and knees. Do not bend at the hips.
- Once you can do about fifteen clean reps, try a few from your toes.
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Machine
Steps and tips
Also works triceps, shoulders and upper back.
A dip on the assisted dip machine, which lifts part of your body weight so you can do full reps.
How to do it
- Set the assist weight, step or kneel on the platform, and grip the handles.
- Start with your arms straight and your chest up.
- Lower yourself until your upper arms are about level with the floor.
- Press back up to straight arms.
Keep in mind
- Reduce the assist a little each week to work toward an unassisted dip.
- Lean forward for more chest, stay upright for more triceps.
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Machine
Steps and tips
Also works triceps.
A seated press on the chest press machine. A fixed path that lets you work the chest hard without balancing a bar.
How to do it
- Set the seat so the handles line up with the middle of your chest.
- Sit with your back against the pad and your feet flat, and grip the handles.
- Press the handles forward until your arms are straight.
- Bring them back slowly until your hands are beside your chest.
Keep in mind
- Keep your shoulder blades pulled back against the pad the whole set.
- Do not lock the elbows hard at the end. Stop just short and keep tension on the chest.
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Machine
Steps and tips
Also works shoulders.
A fly on the pec deck machine, bringing the arms together in front of the chest. Works the chest with no balance required.
How to do it
- Set the seat so the handles or pads sit at chest height when your arms are out to the sides.
- Sit with your back flat against the pad and take hold of the handles.
- Bring your arms together in front of your chest in a smooth arc.
- Squeeze for a moment, then let your arms open slowly until you feel a stretch.
Keep in mind
- Keep a slight bend in the elbows and do not let the weight yank your arms back at the stretch.
- Chest up, shoulders down. Rounding forward takes the work off the chest.
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Barbell
Steps and tips
Also works triceps and shoulders.
A bench press that starts from the bar resting on rack pins, a few inches above your chest. Builds strength out of the bottom with no bounce.
How to do it
- Set the rack pins so the bar rests just above your chest when you lie under it.
- Lie on the bench, set your shoulder blades, and grip the bar a little wider than shoulder width.
- Press the bar from the pins until your arms are straight.
- Lower it back onto the pins and let it settle fully before the next rep.
Keep in mind
- Every rep starts dead on the pins. Rebounding off them is the thing this exercise removes.
- Set the pins where you are weakest, usually a little above the chest.
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MachinePlate-Loaded
Steps and tips
Also works shoulders and triceps.
An incline press on a plate-loaded machine. Works the upper chest on a fixed path with each arm on its own.
How to do it
- Set the seat so the handles line up with your upper chest.
- Sit with your back against the pad, feet flat, and grip the handles.
- Press the handles up and forward until your arms are straight.
- Lower them slowly until your hands are beside your upper chest.
Keep in mind
- Keep your shoulder blades back against the pad. Reaching forward at the top loses the chest.
- Load both sides evenly. On independent arms, one side can quietly do more.
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MachinePlate-Loaded
Steps and tips
Also works triceps and shoulders.
A chest press on a plate-loaded machine with independent arms. A fixed path that lets you load the chest heavily and safely.
How to do it
- Set the seat so the handles sit level with the middle of your chest.
- Sit with your back against the pad and your feet flat, and grip the handles.
- Press forward until your arms are straight, without locking the elbows hard.
- Bring the handles back slowly until your hands are beside your chest.
Keep in mind
- Keep your shoulder blades pinned back for the whole set.
- Load both sides the same. Independent arms let a strong side hide a weak one.
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Bodyweight
Steps and tips
The basic bodyweight press. Works the chest, shoulders and triceps, with the whole body held in one line.
How to do it
- Put your hands on the floor a little wider than your shoulders and your feet together behind you.
- Set your body in one straight line from head to heels, and brace your core.
- Lower your chest to the floor with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- Hips sagging is the most common fault. Squeeze your glutes to keep the line.
- Chest to the floor every rep. A half push-up is not a push-up.
- Elbows flared straight out strain the shoulders. Keep them angled back.
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Suspension
Steps and tips
Also works triceps and shoulders.
A push-up on gymnastic rings. The rings move, so your chest and shoulders have to stabilise as well as press.
How to do it
- Set the rings a few inches above the floor and grip them with your arms straight.
- Walk your feet back until your body is in one straight line.
- Lower your chest between the rings, letting them drift out slightly as you go down.
- Press back up and turn the rings out at the top so your palms face forward.
Keep in mind
- Turn the rings out at the top of every rep. It is what makes ring work build stable shoulders.
- Keep the rings close to your body. Letting them fly out wide is how they get away from you.
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Cable
Steps and tips
Also works shoulders, triceps and core.
A standing press with one hand on a cable, facing away from the machine. Works the chest one side at a time while your core resists the twist.
How to do it
- Set the pulley at chest height, hold the handle in one hand, and face away from the machine.
- Step into a split stance with the opposite foot forward and the handle at your chest.
- Press the handle straight forward until your arm is straight, without letting your torso turn.
- Bring it back slowly to your chest and finish the set, then switch arms.
Keep in mind
- Your hips and shoulders stay square to the front. The twist you resist is half the exercise.
- Log the reps for one side. SetLift counts the other side for you.
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Dumbbell
Steps and tips
Also works triceps, shoulders and obliques.
A flat bench press with one dumbbell at a time. Works the chest and triceps while the core keeps you from rolling off the bench.
How to do it
- Lie on a flat bench with a dumbbell in one hand at chest height and your feet flat on the floor.
- Hold the bench with your free hand, or rest that arm on your stomach.
- Press the dumbbell straight up until your arm is straight.
- Lower it under control to the side of your chest. Finish the set, then switch arms.
Keep in mind
- Keep your hips and shoulders flat on the bench. The weight will try to roll you.
- Log reps for one side. SetLift counts the other side for you.
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Kettlebell
Steps and tips
Also works shoulders and triceps.
A floor press with one kettlebell. Works the chest one side at a time while your core keeps you from rolling.
How to do it
- Lie on your back with your knees bent, holding one kettlebell over your chest with the bell resting on the back of your forearm.
- Rest the free arm out to the side on the floor.
- Lower the bell slowly until the back of your upper arm touches the floor.
- Pause, press back up to a straight arm, and finish the set before switching sides.
Keep in mind
- Keep your hips and shoulders flat on the floor. The bell will try to roll you toward it.
- Keep your wrist straight so the bell sits steady on your forearm.
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Machine
Steps and tips
Also works shoulders and triceps.
A bench press on the Smith machine, where the bar runs on fixed rails. A stable way to work the chest without balancing the bar.
How to do it
- Set a flat bench under the bar so the bar lands on your lower chest at the bottom.
- Lie back, set your shoulder blades, and grip the bar a little wider than shoulder width.
- Unhook the bar, lower it under control to your chest, and pause briefly.
- Press it back up until your arms are straight.
Keep in mind
- The bar path is fixed, so the bench position decides where it lands on you. Adjust it before loading.
- Re-hook the bar with a small turn of the wrists at the end of the set.
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Machine
Steps and tips
Also works shoulders and triceps.
A decline press on the Smith machine. Works the lower chest on a fixed path.
How to do it
- Set a decline bench under the bar so the bar meets your lower chest at the bottom.
- Hook your legs in, lie back, set your shoulder blades, and grip the bar a little wider than shoulder width.
- Unhook the bar and lower it under control to your lower chest.
- Press it back up until your arms are straight.
Keep in mind
- Line the bench up before you load the bar. On a decline the bar lands lower than you expect.
- Hook the bar back in with a small turn of the wrists.
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Machine
Steps and tips
Also works shoulders and triceps.
An incline press on the Smith machine. Works the upper chest on a fixed path.
How to do it
- Set an incline bench under the bar so the bar meets your upper chest at the bottom.
- Lie back, set your shoulder blades, and grip the bar a little wider than shoulder width.
- Unhook the bar and lower it under control to your upper chest.
- Press it back up until your arms are straight.
Keep in mind
- The bar cannot move with you, so set the bench where the bar lands just below your collarbones.
- Keep your elbows under the bar rather than flared out to the sides.
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Bodyweight
Steps and tips
Also works triceps and obliques.
A push-up where one knee comes up to the elbow on the same side as you lower. Works the chest and triceps, with the obliques pulling the knee in.
How to do it
- Start in a push-up position with your hands under your shoulders and your body in one line.
- As you lower your chest, lift one foot and bring that knee out and up toward the elbow on the same side.
- Press back up and return the foot to the floor.
- Repeat on the other side. Keep alternating for the set.
Keep in mind
- Keep your hips level. Do not let them sag or pike as the knee comes up.
- Log the total reps. Each push-up counts as one.
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Barbell
Steps and tips
Also works shoulders and triceps.
A bench press that stops an inch above the chest and holds there before pressing. Builds control and strength off the chest with no bounce.
How to do it
- Set up as for a bench press, with your shoulder blades back and down and your feet planted.
- Lower the bar under control until it is about an inch above your chest.
- Hold it there for a count of one or two, completely still.
- Press it back up until your arms are straight.
Keep in mind
- The bar never touches your chest. If it does, you have lost the pause.
- Use less weight than your regular bench. The pause is where the work is.
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Other
Steps and tips
Also works triceps.
A push-up with your feet on a stability ball. The wobble makes your core and shoulders work to keep you steady.
How to do it
- Kneel in front of the ball, put your hands on the floor, and walk forward until your shins or feet rest on the ball.
- Set your body in one straight line with your hands a little wider than your shoulders.
- Lower your chest to the floor with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- The further the ball is toward your feet, the harder it gets.
- Brace your core so your hips do not sag when the ball moves.
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Other
Steps and tips
Also works shoulders and triceps.
A push-up with your hands on a stability ball. The unstable surface makes the chest and shoulders stabilise as well as press.
How to do it
- Place both hands on the ball, fingers pointing down the sides, and walk your feet back into a push-up position.
- Set your body in one straight line and squeeze the ball between your hands.
- Lower your chest toward the ball, keeping your elbows fairly close to your sides.
- Press back up until your arms are straight.
Keep in mind
- Squeeze the ball the whole time. It keeps it still and works your chest harder.
- Start from your knees if the ball wobbles too much.
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Other
Steps and tips
Also works shoulders and triceps.
Pressing a weight plate straight out from your chest while squeezing it between your palms. The squeeze, not the weight, works the chest.
How to do it
- Stand tall holding one plate flat between your palms at chest height.
- Squeeze your hands together hard so the plate is held only by the pressure of your palms.
- Press the plate straight out in front of your chest until your arms are nearly straight.
- Bring it back to your chest slowly, keeping the squeeze the whole time.
Keep in mind
- Use a light plate. Heavy takes the squeeze away, and the squeeze is the exercise.
- Keep your shoulders down and your elbows a little below the plate.
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Suspension
Steps and tips
Also works triceps and shoulders.
A standing press into the suspension straps, facing away from the anchor. Like a push-up you can make easier or harder by moving your feet.
How to do it
- Face away from the anchor with a handle in each hand and lean forward into the straps.
- Walk your feet back until your body is in one straight line at an angle to the floor.
- Lower your chest between the handles with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- Feet further from the anchor makes it easier, feet closer makes it harder.
- Keep the straps from rubbing your arms by holding the handles slightly wider than your shoulders.
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Suspension
Steps and tips
Also works shoulders, triceps and core.
A suspension press where one arm presses while the other reaches out to the side, like a hand on a clock face. Works the chest one side at a time.
How to do it
- Face away from the anchor with a handle in each hand and lean forward into the straps.
- Lower into a press with one arm while the other arm opens straight out to the side to about three o'clock.
- Press back up and bring the straight arm back in front of you.
- Repeat on the other side, or work one side for the set and then switch.
Keep in mind
- Keep your hips square. The reaching arm will try to twist you.
- The straight arm stays straight and under control, never flung out.
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Suspension
Steps and tips
Also works triceps, shoulders and core.
A one-arm press into a suspension strap, facing away from the anchor. Works the chest one side at a time while your core resists the twist.
How to do it
- Face away from the anchor holding one handle at your chest, with the other arm at your side.
- Lean forward into the strap with your body in one straight line.
- Lower toward the handle, then press back up until the arm is straight, keeping your hips square.
- Finish the set, then switch arms.
Keep in mind
- Keep your shoulders and hips facing the floor. Turning is the strap winning.
- Move your feet back to make it easier, forward to make it harder.
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Bodyweight
Steps and tips
Also works triceps.
A push-up standing against a wall. The easiest push-up, and the right place to start if a floor push-up is not there yet.
How to do it
- Stand facing a wall about an arm length away and place your hands on it at shoulder height.
- Keep your body in one straight line from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Press back until your arms are straight.
Keep in mind
- Step your feet further from the wall to make it harder.
- Keep your heels down and your hips in line with your shoulders.
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Bodyweight
Steps and tips
Also works triceps.
A push-up with a weight plate on your back or a weighted vest on. The way to keep push-ups hard once bodyweight is easy.
How to do it
- Have a partner set a plate on your upper back, or put on a weighted vest, and get into a push-up position.
- Set your body in one straight line with your hands a little wider than your shoulders.
- Lower your chest to the floor with your elbows about 45 degrees from your sides.
- Press back up until your arms are straight.
Keep in mind
- The plate goes on the upper back, not the lower back, or it drags your hips down.
- Log the added weight, not your body weight. SetLift adds the rest.
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Bodyweight
Steps and tips
Also works shoulders and triceps.
A push-up with the hands set well wider than the shoulders. Puts more of the work on the chest and less on the triceps.
How to do it
- Set your hands on the floor about one and a half times shoulder width apart.
- Set your body in one straight line and brace your core.
- Lower your chest to the floor, letting your elbows go out a little wider than usual.
- Press back up until your arms are straight.
Keep in mind
- Do not let your elbows flare straight out to the sides. Angle them back a little to spare your shoulders.
- If your shoulders complain, bring the hands in a few inches.
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Barbell
Steps and tips
Also works shoulders and triceps.
A bench press with the hands set wider than usual. Shortens the bar path and puts more of the work on the chest.
How to do it
- Lie on the bench with your eyes under the bar and pull your shoulder blades back and down.
- Take a grip well wider than your shoulders, with your forearms straight up and down at the bottom.
- Unrack the bar and lower it under control to your chest.
- Press it back up until your arms are straight.
Keep in mind
- A wide grip is harder on the shoulders. If they ache, bring the hands in a finger width at a time.
- Keep the forearms vertical at the bottom. If they angle out, the grip is too wide for you.
Nothing here matches that equipment.
Also works your chest
34 exercises from other groups
These are filed under another muscle, and work your chest as well.
- Bench DipsTriceps
- Bent-Arm EZ-Bar PulloverBack
- BurpeeFull Body & Power
- Burpee Box Jump OverFull Body & Power
- Clap Push-UpFull Body & Power
- Close-Grip Bench PressTriceps
- Close-Grip Dumbbell Bench PressTriceps
- Close-Grip Incline Bench PressTriceps
- Crab DipsTriceps
- Devil PressFull Body & Power
- Diamond Push-UpTriceps
- EZ-Bar PulloverBack
- Handstand Push-UpShoulders
- JM PressTriceps
- Kettlebell PulloverBack
- Landmine PressShoulders
- Man MakersFull Body & Power
- Plank Alternating Hand RaiseCore
- Plank to Push-UpCore
- Plate-Loaded Seated Dip MachineTriceps
- Plyo Push-UpFull Body & Power
- PulloverBack
- Renegade RowBack
- Ring DipsTriceps
- Ring Muscle-UpBack
- Seated Dip MachineTriceps
- Single Arm Kettlebell Floor Glute Bridge PressGlutes & Hips
- Single Arm Landmine PressShoulders
- Straight Bar DipsTriceps
- Straight-Bar Cable Front RaiseShoulders
- Tricep DipsTriceps
- TRX Atomic CrunchCore
- Wall WalkShoulders
- Weighted DipsTriceps
Photos: Michael DeMoya on Unsplash. Exercise animations by RepDB. Muscle pictures drawn from react-native-body-highlighter (MIT licence).
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