Best chest exercises

The barbell bench press is a horizontal press on a flat bench that lets you move the most load of any upper-body press. It builds chest, triceps, and front-delt strength and suits anyone who wants a measurable pressing benchmark.

The cable chest press uses two cable handles, so tension stays on the chest through the whole rep and each arm works independently. It suits lifters wanting a shoulder-friendly press or extra chest volume after heavier pressing.

A plate-loaded machine press where the handles travel down and away, like a decline bench press. It loads the lower chest and triceps along a fixed path. Good for heavy pressing volume with less shoulder strain than flat or incline work.

A plate-loaded incline press machine that guides the handles up and in along a fixed arc. It targets the upper chest with far less balance demand than a barbell. Good for lifters who want stable upper-chest work they can push near failure.

A plate-loaded seated chest press with independent arms, so each side presses its own load. It builds the chest, triceps, and front delts and exposes side-to-side gaps. Suits any level wanting stable, heavy pressing.

The incline dumbbell press is done on a bench set to 30-45 degrees, putting more emphasis on the upper chest and front delts. Dumbbells allow a deep stretch and a natural path, making it a good main or secondary press for most lifters.

The machine chest press is a seated horizontal press on a guided track. It trains the chest, triceps, and front delts with minimal balance demand, so it suits beginners, high-rep work, and taking sets close to failure safely.

A bodyweight press where you lower your chest to the floor and push back up. It builds the chest, triceps, and front delts and teaches full-body tension. Works for beginners through advanced lifters with easy scaling.

The Smith machine bench press is a flat press on a fixed bar path, letting you train the chest and triceps hard without needing a spotter. It suits lifters training alone, those working around a shoulder that dislikes free-bar stabilization, or anyone pushing sets close to failure.

The Smith machine incline press is an incline bench press on a fixed bar path, aimed at the upper chest. It is a popular, low-skill way to load the upper pecs heavily and safely, and it suits anyone training alone or wanting a stable upper-chest press.

The cable fly brings two cable handles together in an arc with nearly straight arms. Cables keep tension on the chest through the full range, making it a strong accessory after presses for anyone chasing chest size.

The high to low cable fly brings the handles from high pulleys down and together in front of your lower chest or upper abs. It emphasizes the lower chest with constant tension and suits anyone wanting a finisher that complements flat and incline pressing.

The incline cable fly is done on an incline bench set between two low pulleys, sweeping the handles together over your upper chest. It isolates the upper chest with tension throughout the arc, and suits lifters whose upper chest lags behind.

The low to high cable fly sweeps the handles from low pulleys up and together in front of your upper chest. It emphasizes the upper chest with tension at the top of the arc, and suits anyone wanting an upper-chest finisher without needing a bench.

The pec deck is a seated machine fly where you bring padded arms or handles together in front of your chest. It isolates the chest with constant tension and little shoulder stabilization demand, making it a good finisher for anyone after chest size.