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The Ultimate CHEST Exercises List 2021

The pectoral region is located on the anterior chest wall. It contains four muscles that exert a force on the upper limb: the pectoralis major, pectoralis minor, serratus anterior and subclavius.

In this article, we shall look at the exercises for Pectoralis Major (The most important for a round full chest) and for the most advanced gym lovers Serratus Anterior. 

 

Pectoral Major:

The pectoralis major is the most superficial muscle in the pectoral region. It is large and fan shaped. The pectoralis major’s primary functions are flexion, adduction, and internal rotation of the humerus. The pectoral major may colloquially be referred to as “pecs”, “pectoral muscle” or “chest muscle” due to it being the largest and most superficial muscle in the chest area, and is composed of:

  • A Sternal head, it is the biggest part of the chest. Traditional called Medium and Lower Chest.
  • A Clavicular head, traditionally called Upper Chest

Pectoral Minor:

The pectoralis minor lies underneath its larger counterpart muscle, pectoralis major. Both of these muscles form part of the anterior wall of the axilla region.

Serratus Anterior

The serratus anterior is located more laterally in the chest wall and forms the medial border of the axilla region.

The Ultimate Chest Exercises Categorised by Equipment

In this section you can find a complete list of chest exercise using different gym equipment, also you will discover the top chest exercises for these equipment. This selection of exercises is specially useful to add to your routine variety and shocking the chest with band new exercises.  

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Dumbbells exercises
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Barbells exercises
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Cable exercises
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Smith Machine exercises
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Leverage Machine exercises
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Without Equipment exercises
Workout elastic bands
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Resistance Band exercises
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Other Chest exercises
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Chest Exercises in total!!

Incorporating new movements into your routine that you’ve never done before can break you out of a plateau and lead to some quick gains.

Chest exercises with DUMBBELLS

Dumbbells can provide the two types of overload that lead to muscle growth: mechanic and metabolic.

Dumbbell exercises can create both inter- and intramuscular coordination, leading to greater levels of muscle activation.

Dumbbells can benefit both the contractile element and elastic component of muscle tissue.

Long list Chest Dumbbell Exercises 

For the next list of exercises you will require the use of 1 o more dumbbell.
  1. Deep Push Up 
  2. Dumbbell Alternate Bench Press (high start)
  3. Dumbbell Alternating Floor Press
  4. Dumbbell Around Pullover
  5. Dumbbell Bench Press
  6. Dumbbell Bent Arm Pullover Hold Isometric
  7. Dumbbell Decline Bench Press
  8. Dumbbell Decline Fly
  9. Dumbbell Decline Hammer Press
  10. Dumbbell Decline One Arm Fly
  11. Dumbbell Decline Twist Fly
  12. Dumbbell Flat Flye Hold Isometric
  13. Dumbbell Fly
  14. Dumbbell Fly (knees at 90 degrees)
  15. Dumbbell Fly on Exercise Ball
  16. Dumbbell Incline 30 degrees Flye Hold Isometric
  17. Dumbbell Incline Alternate Press
  18. Dumbbell Incline Bench Press
  19. Dumbbell Incline Breeding
  20. Dumbbell Incline Fly
  21. Dumbbell Incline Fly on Exercise Ball
  22. Dumbbell Incline Hammer Press
  23. Dumbbell Incline One Arm Fly
  24. Dumbbell Incline One Arm Fly on Exercise Ball
  25. Dumbbell Incline One Arm Press
  26. Dumbbell Incline One Arm Press on Exercise Ball
  27. Dumbbell Incline Palm-in Press
  28. Dumbbell Incline Press on Exercise Ball
  29. Dumbbell Incline reverse-grip 30 degrees bench press
  30. Dumbbell Incline Shoulder Raise
  31. Dumbbell Incline Twisted Flyes
  32. Dumbbell Lying Hammer Press
  33. Dumbbell Lying on Floor Chest Press
  34. Dumbbell Lying on Floor Hammer Press
  35. Dumbbell Lying One Arm Press
  36. Dumbbell Lying Pullover on Exercise Ball
  37. Dumbbell One Arm Bench Fly
  38. Dumbbell One Arm Chest Fly on Exercise Ball
  39. Dumbbell One Arm Decline Chest Press
  40. Dumbbell One Arm Floor Fly
  41. Dumbbell One Arm Fly on Exercise Ball
  42. Dumbbell One Arm Incline Chest Press
  43. Dumbbell One Arm Press (on stability ball)
  44. Dumbbell One Arm Press on Exercise Ball
  45. Dumbbell One Arm Pullover on Exercise Ball
  46. Dumbbell One Arm Reverse Grip Press
  47. Dumbbell One Arm Wide-Grip Bench Press
  48. Dumbbell One Leg Fly on Exercise Ball
  49. Dumbbell Press on Exercise Ball
  50. Dumbbell Pullover
  51. Dumbbell Pullover Hip Extension on Exercise Ball
  52. Dumbbell Pullover on Exercise Ball
  53. Dumbbell Reverse Bench Press
  54. Dumbbell Squeeze Bench Press
  55. Dumbbell Straight Arm Pullover
  56. Dumbbell Straight Arm Pullover (knees at 90 degrees)
  57. Dumbbell Straight Arm Pullover (with hanging band technique)
  58. Dumbbell Svend Press
  59. Hyght Dumbbell Fly

Top 9 Best chest exercises with Dumbbells

Dumbbell Bench Press

Compound

9.3/10
Dumbbell Fly

Isolation

8.5/10
Dumbbell Incline Bench Press

Compound

8.1/10
Dumbbell Decline Bench Press

Compound

7.6/10
Dumbbell Decline Fly

Isolation

7.4/10
Dumbbell Incline Fly

Isolation

6.9/10
Dumbbell Pullover

Compound

6.4/10
Dumbbell Lying on Floor Chest Press

Compound

5.7/10
Dumbbell Svend Press

Isolation

5.5/10

Chest exercises with BARBELL

When a beginning trainee uses a barbell for the first time, the body’s response is mainly mental. Learning how to move a barbell teaches our mind how to use all of our muscles together to move an object efficiently.

This is because the human body functions as a complete system and our nervous system control the muscles.

Long list Chest Barbell Exercises 

For the next list of exercises you will require the use a wide barbell.
  1. Barbell Bench Press
  2. Barbell Decline Bench Press
  3. Barbell Decline Pullover
  4. Barbell Decline Wide-grip Press
  5. Barbell Floor Chest Press
  6. Barbell Front Raise and Pullover
  7. Barbell Guillotine Bench Press
  8. Barbell Incline Bench Press
  9. Barbell Incline Shoulder Raise
  10. Barbell Incline Wide Reverse-grip Bench Press
  11. Barbell Reverse Grip Decline Bench Press
  12. Barbell Reverse Grip Incline Bench Press
  13. Barbell Weighted Bench Press
  14. Barbell Wide Bench Press
  15. Barbell Wide Reverse Grip Bench Press
  16. Floor Fly (with barbell)

Top 6 Best chest exercises with Barbells

Barbell Bench Press

Compound

8.4/10
Barbell Decline Bench Press

Compound

7.5/10
Barbell Incline Bench Press

Compound

7/10
Barbell Wide Bench Press

Compound

6.5/10
Barbell Floor Chest Press

Compound

6.1/10
Barbell Decline Pullover

Compound

5.5/10

Chest exercises with CABLE

The cable machines are easy to use, and provide you proper technique and form. You can isolate one muscle at a time for an intense workout. 

Machines allow you a fluid movement with proper form through the full range of motion. You will spend less time setting up, changing and putting weights away. Injuring yourself is less likely when using machines. 

Long list Chest Cable Exercises

For the next list of exercises you will require the use a Cable Machine.
  1. Cable Bench Press
  2. Cable Cross-over Variation
  3. Cable Decline Fly
  4. Cable Decline One Arm Press
  5. Cable Decline Press
  6. Cable Incline Bench Press
  7. Cable Incline Fly
  8. Cable Incline Fly (on stability ball)
  9. Cable Low Fly
  10. Cable Lying Fly
  11. Cable Middle Fly
  12. Cable One Arm Decline Chest Fly
  13. Cable One Arm Fly on Exercise Ball
  14. Cable One Arm Incline Fly on Exercise Ball
  15. Cable One Arm Incline Press
  16. Cable One Arm Incline Press on Exercise Ball
  17. Cable One Arm Lateral Bent-over
  18. Cable One Arm Press on Exercise Ball
  19. Cable Press on Exercise Ball
  20. Cable Seated Chest Press
  21. Cable Standing Chest Press
  22. Cable Standing Chest Press
  23. Cable Standing Fly
  24. Cable Standing Up Straight Crossovers
  25. Cable twisting standing one arm chest press
  26. Cable Upper Chest Crossovers

Top 6 Best chest exercises with Cable

Cable Low Fly

Isolation

9.5/10
Cable Middle Fly

Isolation

8.6/10
Cable Upper Chest Crossovers

Compound

8/10
Cable Incline Fly

Isolation

7.7/10
Cable High Fly

Isolation

8.6/10
Cable Bench Press

Compound

6/10

Chest exercises with SMITH MACHINE

Provides stabilised weight. You can devote all your attention on lifting the weight. The bar moves smoothly along a fixed vertical plane.


Smith press bar catches lessen the need for a spotter while performing heavy plate loaded exercises. If you do get into trouble, just twist the bar and it hooks onto the frame.

When doing exercises, the rails, along with the weights securing the machine in place, help you move properly, so you maintain good form.


Is suited for both beginners and experienced users. Although the Smith machine is generally the preferred choice for beginners, it’s also ideal for people with advanced fitness skills.

Long list Chest Smith Machine Exercises 

For the next list of exercises you will require the use a Smith machine.
  1. Smith Bench Press
  2. Smith Decline Bench Press
  3. Smith Decline Reverse-grip Press
  4. Smith Incline Bench Press
  5. Smith Incline Reverse-grip Press
  6. Smith Incline Shoulder Raises
  7. Smith Reverse-grip Press
  8. Smith Wide Grip Bench Press
  9. Smith Wide Grip Decline Bench Press
  10. Smith Machine Reverse Decline Close Grip Bench Press
  11. Smith Hex Press

Top 3 Best chest exercises with SMITH MACHINE

Smith Bench Press

Compound

6.5/10
Smith Incline Bench Press

Compound

6/10
Smith Decline Bench Press

Compound

5.6/10

Chest exercises with Leverage Machine

When doing exercises, the rails, along with the weights securing the machine in place, help you move properly, so you maintain good form.

Although the leverage machine is generally the preferred choice for beginners.

Long list Chest Dumbbell Exercises 

For the next list of exercises you will require the use a specific leverage machine, every leverage machine could be different depending of your gym.
  1. Assisted Chest Dip (kneeling)
  2. Lever Chest Press (plate loaded)
  3. Lever Chest Press
  4. Lever Seated Fly
  5. Lever Parallel Chest Press
  6. Lever Pec Deck Fly
  7. Lever Lying Chest Press (plate loaded)
  8. Lever Incline Hammer Chest Press
  9. Lever Incline Chest Press
  10. Lever Decline Chest Press
  11. Machine Inner Chest Press
  12. Assisted Wide-Grip Chest Dip (kneeling)
  13. Lever Incline Chest Press (plate loaded)
  14. Lever One Arm Chest Press (plate loaded)
  15. Lever Crossovers

Top 3 Best chest exercises with LEVERAGE MACHINE

Lever Chest Press (plate loaded)

Compound

9.5/10
Lever Parallel Chest Press

Compound

8.6/10
Lever Seated Fly

Isolation

8/10

Chest exercises WITHOUT EQUIPMENT, just BODY WEIGHT

Body weight workouts have been repeatedly shown to be effective and efficient when it comes to building strength, endurance, flexibility and balance.

Without equipment workouts can also help injury-proof your body and give you a break from the wear and tear of weightlifting.

Long list Chest Without Equipment Exercises

For the next list of exercises you will require just your body weight.
  1. Above Head Chest Stretch
  2. Archer Push up
  3. Assisted Pulling Arms in Prone Position Chest Stretch
  4. Bent Arm Chest Stretch
  5. Chest and Front of Shoulder Stretch
  6. Chest Dip
  7. Chest Dip on Straight Bar
  8. Chest Tap Push-up
  9. Clock Push-Up
  10. Conner Wall Chest Stretch
  11. Decline Kneeling Push-up on Box
  12. Decline Push-Up
  13. Decline Push-up against Wall
  14. Dip Hold Isometric
  15. Drop Push Up
  16. Dynamic Chest Stretch
  17. Elbows Back Stretch
  18. Incline Push Press
  19. Incline Push Up Depth Jump
  20. Incline Reverse Grip Push-Up
  21. Incline Scapula Push up
  22. Isometric Chest Squeeze
  23. Isometric Wipers
  24. Kneeling Chest Stretch
  25. Kneeling Push-up
  26. Kneeling Wide Hand Push-Up
  27. Korean dips
  28. Over Head Straight Arm Stretch
  29. Pike Push up
  30. Plyo Push Up
  31. Push and Pull Bodyweight
  32. Push-up
  33. Push-up (on knees)
  34. Push-up (wall)
  35. Push-up (With push-up handles)
  36. Push-Up Plus
  37. Push-Up to Side Plank
  38. Raise Single Arm Push-up
  39. Raise Single Leg Push-up
  40. Reverse Chest Stretch
  41. Scapula Push-up
  42. Single Arm Push-up
  43. Single Arm Push-up (on knees)
  44. Standing Chest Stretch (with Training Wall Bars)
  45. Standing one arm chest stretch
  46. Straight Arms Backward Chest Stretch
  47. Superman Push-up
  48. Suspended Push-Up
  49. Wide Hand Push up
  50. Wide-Grip Chest Dip on High Parallel Bars

Top 3 Best chest exercises with BODY WEIGHT

Push-Up

Compound

9.5/10
Chest Dip

Compound

8.6/10
Isometric Wipers

Compound

8/10

Chest exercises with RESISTANCE BANDS

Workout elastic bands

Resistance bands can add muscle-building power to most types of workouts.

They’re also excellent for rehabilitating muscles after injury.

Resistance bands come in several strengths, making them highly usable by most people

Long list Chest with Resistance Bands

For the next list of exercises you will require of resistance bands, you can find out witch is the best resistance band for 2020 here.
  1. Band high fly
  2. Band low fly
  3. Band middle fly
  4. Band push-up
  5. Band standing chest press
  6. Band standing incline chest press
  7. Band one arm twisting chest press
  8. Band Bench Press
  9. Resistance Band Seated Chest Press
  10. Band Alternate Incline Chest Press with Twist

Top 3 Best chest exercises with RESISTANCE BANDS

Band Standing Chest Press

Compound

8/10
Band Push-up

Compound

7/10
Band Middle Fly

Compound

5/10

Chest exercises with Other Equipment

There are a lot of gym equipment that you can use to train your chest, you can get a different muscle stimulus and continue growing your chest.  

Long list Chest with Stability ball, Kettlebell, Medicine Ball, Rollball, Suspension and Weighted

For the next list of exercises you will require different gym equipment.
BUSU BALL
  1. Push Up on Bosu Ball
  2. Push-up (bosu ball)
KETTLEBELL
  1. Kettlebell Alternating Press on Floor
  2. Kettlebell Bottom Up One Arm Bench Press
  3. Kettlebell Deep Push-Up
  4. Kettlebell Extended Range One Arm Press on Floor
  5. Kettlebell One Arm Bench Press
  6. Kettlebell One Arm Floor Press
  7. Kettlebell Plyo Push-up
MEDICINE BALL
  1. Medicine Ball Chest Pass
  2. Medicine Ball Chest Push from 3 Point Stance
  3. Medicine Ball Chest Push Multiple Response
  4. Medicine Ball Chest Push Single Response
  5. Medicine Ball Chest Push with Run Release
  6. Push-Up Medicine Ball
ROLLBALL
  1. Roll Pec Foam Rolling
  2. Roll Seated Shoulder Flexor Depresor Retractor
  3. Roll Seated Single Leg Shoulder Flexor Depresor Retractor
  4. Roll Ball Pectorial Release
  5. Rollball Seated Single Leg Shoulder Flexor Depresor Retractor
STABILITY BALL
  1. Chest Stretch with Exercise Ball
  2. Decline Push-up (on stability ball)
  3. Exercise Ball Pike Push up
  4. Push-up (on stability ball)
  5. Push-Up (on stability ball)
  6. Push-up (one arm on stability ball)
SUSPENSION
  1. Suspension Chest Dip
  2. Suspension Chest Press
  3. Suspension Close-grip Chest Press
  4. Suspension Fly
  5. Suspension Incline Push-up
  6. Suspension One Arm Chest Press
  7. Suspension One Arm Leg Push-up
  8. Suspension One Leg Chest Press
  9. Suspension Push-up
  10. Suspension Self assisted Chest Dip
WEIGHTED
  1. Assisted Weighted Push-up
  2. Weighted Drop Push Up
  3. Weighted Straight Bar Dip
  4. Weighted Svend Press

Top 10 Chest COMPOUND Exercises 2020

Compound exercise can be used at any stage of training and are suitable for all age groups and abilities. They should make up the majority of the training you do although you may benefit from some tuition on how to perform compound movements. 

Whether looking to improve athletic performance, increase your strength, lose weight or simply be able to stand and sit unaided compound exercises can help you.

Name

Equipment

Target

1

Barbell Bench Press

Barbell

Mid Chest

2

Dumbbell Bench Press

Dumbbell

Mid Chest

3

Dumbbell Incline Bench Press

Dumbbell

Upper Chest

4

Barbell Decline Bench Press

Barbell

Lower Chest

5

Lever Chest Press

Leverage Machine

Mid Chest

6

Smith Incline Bench Press

Smith Machine

Upper Chest

7

Chest Dip

Body Weigh

Lower Chest

8

Push-Up

Body Weigh

Mid Chest

9

Suspension Chest Press

Suspension

Mid Chest

10

Dumbbell Pullover

Dumbbell

Lower Chest

Top 5 Chest ISOLATION Exercises 2020

Isolation exercises are mostly used in bodybuilding or for people rehabilitating from an injury or muscular imbalance. If you’re at an advanced stage of body training, then isolation exercises can provide more definition to a specific area.

It can also help to target areas of the body that are overlooked in compound exercises (those that build strength in more than one group of muscles).

Name

Equipment

Target

Rating

1

Cable Low Fly

Cable

Upper Chest

2

Lever Seated Fly

Leverage Machine

Mid Chest

3

Cable Middle Fly

Cable

Mid Chest

4

Cable Incline Fly

Cable

Upper Chest

5

Dumbbell Incline fly

Dumbbell

Upper Chest

Top 5 UPPER Chest Exercises 2020

Every one want to develop the upper chest are, so this section show the best exercises for this muscle area. These exercises are designed to recruit and activate the upper pecs, because they need the upper chest muscles to perform the exercise properly.

It’s important, also, to train your brain for optimal upper pec activation. The upper pecs are responsible for flexion and adduction of the arm and shoulder, so to truly engage this muscle area, think of slightly shrugging your shoulders (lifting toward your ears) and slightly pulling your chest together (adducting). This will ensure you are really targeting your upper pecs.

Name

Equipment

Target

Rating

1

Dumbbell Incline Bench Press

Dumbbell

Upper Chest

2

Barbell Incline Bench Press

Barbell

Upper Chest

3

Cable Low Fly

Cable

Upper Chest

4

Cable Incline Fly

Cable

Upper Chest

5

Dumbbell Incline fly

Dumbbell

Upper Chest

Top 5 MID Chest Exercises 2020

This is easy part to trigger, you just need to lift 90-degree angle to your body to give the 100% of the focus.

Name

Equipment

Target

Rating

1

Dumbbell Bench Press

Dumbbell

Mid Chest

2

Lever Seated Fly

Leverage Machine

Mid Chest

3

Cable Middle Fly

Cable

Mid Chest

4

Lever Chest Press

Leverage Machine

Mid Chest

5

Barbell Floor Chest Press

Barbell

Mid Chest

Top 5 LOWER Chest Exercises 2020

Hitting the lower part of your chest can be tricky but there are a few specific exercises which will help you target this area.

Name

Equipment

Target

Rating

1

Smith Machine Decline Press

Smith Machine

Lower Chest

2

High Cable Fly

Cable

Lower Chest

3

Barbell Decline Press

Barbell

Lower Chest

4

Chest Dip

Body Weight

Lower Chest

5

Dumbbell Decline Fly

Dumbbell

Lower Chest

The best INNER Chest Exercises 2020

You will be engaging the entire chest, no matter what chest exercise you perform. However, you can emphasise on a specific part of your chest with the right exercise.

The best exercise to engage your inner chest is for a lot of bodybuilders Hex Press Chest, and all its variations.

This is in fact one of those exercises that is often forgotten when it comes to training the chest muscles.

You can set the bench to flat or if you want to target your upper chest more, set it to incline. The hex press is a great exercise to super-set with regular dumbbell chest press using a slower tempo.

How to perform this exercise correctly: 

  1. Take two dumbbells and start with them pressed together using a neutral/hammer grip
  2. Lie back on the bench with the dumbbells pressed together and arms fully extended.
  3. Lower the weights under control, keeping them firmly pressed together until they reach your chest.
  4. Then press them straight back up towards the ceiling under control.
  5. Keep the weights directly over your chest at all times.
  6. Repeat for desired amount of reps.

Flat Dumbbell Hex Press

Incline Dumbbell Hex Press

Top 6 SERRATUS Exercises 2020

This muscle for many people could be the sexiest muscle on the male physique. This is the muscle group on the side of your rib cage that resembles shark gills when they’re well developed and you’re shredded. Also you can add some emphasis with the next exercises: 

 

Barbell Incline Shoulder Raise

Dumbbell Incline Shoulder Raise

Smith Incline Shoulder Raises

Incline Scapula Push up

Push-Up Plus

Scapula Push-up

There are other exercises like Dumbbell Pullover where the serratus gets some stimulus but those are a compound exercise where several muscle are involved.