Chest exercises

43 movements that train the chest, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• Above Head Chest StretchChestBeginnerBody weight
• Archer Push upPectoralis Major Clavicular HeadBeginnerBody weight
• Arm CrossoverChestBeginnerBody weight
• Assisted Weighted Push-upPectoralis Major Sternal HeadBeginnerWeighted
• Band Alternate Low Chest FlyPectoralis Major Sternal HeadIntermediateBand
• Band Bench PressPectoralis Major Clavicular HeadIntermediateBand
• Band Chest FlyPectoralis Major Clavicular HeadIntermediateBand
• Band Cross Body One Arm Chest PressPectoralis Major Sternal HeadIntermediateBand
• Band high flyPectoralis Major Clavicular HeadIntermediateBand
• Band Low Alternate Chest PressPectoralis Major Sternal HeadIntermediateBand
• Band Low Chest FlyPectoralis Major Clavicular HeadIntermediateBand
• Band Low Chest PressPectoralis Major Clavicular HeadIntermediateBand
• Band Standing Alternate Chest PressPectoralis Major Sternal HeadIntermediateBand
• Band Standing Chest PressPectoralis Major Sternal HeadIntermediateBand
• Band Warm-up Shoulder StretchChestBeginnerBand
• Barbell Bench PressPectoralis Major Clavicular HeadIntermediateBarbell
• Barbell Decline Bench PressPectoralis Major Sternal HeadIntermediateBarbell
• Barbell Floor Chest PressPectoralis Major Clavicular HeadIntermediateBarbell
• Barbell Guillotine Bench PressPectoralis Major Sternal HeadIntermediateBarbell
• Barbell Incline Bench PressPectoralis Major Clavicular HeadIntermediateBarbell
• Barbell Wide Bench PressPectoralis Major Sternal HeadIntermediateBarbell
• Bench PressPectoralis Major Sternal HeadIntermediateBarbell
• Bent Arm Chest StretchChestBeginnerBody weight
• Bodyweight Kneeling Push-up RowChestBeginnerBody weight
• Cable Bench PressPectoralis Major Clavicular HeadIntermediateCable
• Cable Decline FlyPectoralis Major Sternal HeadIntermediateCable
• Cable Incline Bench PressPectoralis Major Clavicular HeadIntermediateCable
• Cable Incline FlyPectoralis Major Clavicular HeadIntermediateCable
• Cable Incline Fly (On Stability Ball)Pectoralis Major Clavicular HeadIntermediateCable
• Cable Low FlyPectoralis Major Clavicular HeadIntermediateCable
• Cable Lying FlyPectoralis Major Clavicular HeadBeginnerCable
• Cable Middle FlyPectoralis Major Sternal HeadIntermediateCable
• Cable One Arm Lateral Bent-overPectoralis Major Sternal HeadIntermediateCable
• Cable Standing Chest PressPectoralis Major Clavicular HeadIntermediateCable
• Cable Standing FlyPectoralis Major Sternal HeadIntermediateCable
• Cable Standing Up Straight CrossoversPectoralis Major Sternal HeadIntermediateCable
• Cable Upper Chest CrossoversChestIntermediateCable
• Chest DipPectoralis Major Sternal HeadBeginnerBody weight
• Chest Dip (On Dip Pull Up Cage)Pectoralis Major Sternal HeadBeginnerBody weight
• Chest Tap Push-upPectoralis Major Clavicular HeadBeginnerBody weight
• Clock Push-UpPectoralis Major Sternal HeadBeginnerBody weight
• Cobra Push-upErector SpinaeBeginnerBody weight
• Conner Wall Chest StretchChestBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.