Exercises by muscle
Chest (pectorals) exercises
Your pectorals are the chest muscles that bring your arms forward and across your body. They do most of the work whenever you push something away from you.
Push-ups, presses and flyes all train the chest. Changing the angle of the bench or your body shifts the work between the upper and lower chest.
- 158Exercises
- 16Kinds of equipment
- 128Beginner friendly
Every chest (pectorals) exercise
158 exercises
Beginner friendly (128)
assisted chest dip (kneeling)
assisted seated pectoralis major stretch with stability ball
assisted wide-grip chest dip (kneeling)
band bench press
band one arm twisting chest press
behind head chest stretch
cable bench press
cable cross-over variation
cable decline fly
cable decline one arm press
cable decline press
cable incline bench press- cable incline fly
- cable incline fly (on stability ball)
- cable low fly
- cable lying fly
- cable middle fly
- cable one arm decline chest fly
- cable one arm fly on exercise ball
- cable one arm incline fly on exercise ball
- cable one arm incline press
- cable one arm incline press on exercise ball
- cable one arm lateral bent-over
- cable one arm press on exercise ball
- cable press on exercise ball
- cable seated chest press
- cable standing fly
- cable standing up straight crossovers
- cable upper chest crossovers
- chest and front of shoulder stretch
- chest dip
- chest dip (on dip-pull-up cage)
- chest dip on straight bar
- chest stretch with exercise ball
- chest tap push-up (male)
- clock push-up
- decline push-up
- deep push up
- drop push up
- dumbbell around pullover
- dumbbell bench press
- dumbbell decline bench press
- dumbbell decline fly
- dumbbell decline hammer press
- dumbbell decline one arm fly
- dumbbell decline twist fly
- dumbbell fly
- dumbbell fly on exercise ball
- dumbbell incline alternate press
- dumbbell incline bench press
- dumbbell incline breeding
- dumbbell incline fly
- dumbbell incline fly on exercise ball
- dumbbell incline hammer press
- dumbbell incline one arm fly
- dumbbell incline one arm fly on exercise ball
- dumbbell incline one arm press
- dumbbell incline one arm press on exercise ball
- dumbbell incline palm-in press
- dumbbell incline press on exercise ball
- dumbbell incline twisted flyes
- dumbbell lying hammer press
- dumbbell lying one arm press
- dumbbell lying one arm press v. 2
- dumbbell lying pullover on exercise ball
- dumbbell one arm bench fly
- dumbbell one arm chest fly on exercise ball
- dumbbell one arm decline chest press
- dumbbell one arm fly on exercise ball
- dumbbell one arm incline chest press
- dumbbell one arm press on exercise ball
- dumbbell one arm reverse grip press
- dumbbell press on exercise ball
- dumbbell pullover
- dumbbell pullover hip extension on exercise ball
- dumbbell pullover on exercise ball
- dumbbell reverse bench press
- dumbbell straight arm pullover
- dynamic chest stretch (male)
- exercise ball pike push up
- hands bike
- hyght dumbbell fly
- incline push up depth jump
- incline push-up
- incline push-up (on box)
- incline reverse grip push-up
- isometric chest squeeze
- isometric wipers
- kneeling push-up (male)
- korean dips
- lever chest press
- lever chest press
- lever decline chest press
- lever incline chest press
- lever incline chest press v. 2
- lever seated fly
- lever standing chest press
- machine inner chest press
- medicine ball chest pass
- medicine ball chest push from 3 point stance
- medicine ball chest push multiple response
- medicine ball chest push single response
- medicine ball chest push with run release
- modified hindu push-up (male)
- push and pull bodyweight
- push-up
- push-up (on stability ball)
- push-up (on stability ball)
- push-up (wall)
- push-up (wall) v. 2
- push-up medicine ball
- push-up plus
- resistance band seated chest press
- roller seated shoulder flexor depresor retractor
- shoulder tap push-up
- smith bench press
- smith decline bench press
- smith decline reverse-grip press
- smith incline bench press
- smith incline reverse-grip press
- smith machine reverse decline close grip bench press
- smith reverse-grip press
- smith wide grip bench press
- smith wide grip decline bench press
- superman push-up
- suspended push-up
- wide hand push up
- wide-grip chest dip on high parallel bars
Some experience (22)
- barbell bench press
- barbell decline bench press
- barbell decline pullover
- barbell decline wide-grip press
- barbell front raise and pullover
- barbell guillotine bench press
- barbell incline bench press
- barbell reverse grip decline bench press
- barbell reverse grip incline bench press
- barbell wide bench press
- barbell wide reverse grip bench press
- dumbbell one leg fly on exercise ball
- floor fly (with barbell)
- kettlebell alternating press on floor
- kettlebell extended range one arm press on floor
- kettlebell one arm floor press
- push up on bosu ball
- push-up (bosu ball)
- roller seated single leg shoulder flexor depresor retractor
- weighted drop push up
- weighted straight bar dip
- weighted svend press
Keep exploring
Equipment for this muscle
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Questions, answered
How many chest (pectorals) exercises are there here?
There are 158 exercises that target the chest (pectorals) in the AltF Fitness library, each with an animated demo and coaching tips.
What are good chest (pectorals) exercises for beginners?
Moves rated beginner friendly here include assisted chest dip (kneeling), assisted seated pectoralis major stretch with stability ball and assisted wide-grip chest dip (kneeling). Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the chest (pectorals)?
The exercises here use dumbbell, body weight, cable machine, barbell and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the chest (pectorals)?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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