The 88 Best Chest Exercises

1. 1. Dumbbell Bench Press

   

   10,009,222 SETS LOGGED99.4 mSCORE

   Dumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.

   • Beginner
   • Flat Bench
   • Dumbbells

2. 2. Barbell Bench Press

   

   8,702,771 SETS LOGGED98.8 mSCORE

   Bench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.

   • Intermediate
   • Flat Bench
   • Barbells

3. 3. Dumbbell Fly

   

   7,705,017 SETS LOGGED98.2 mSCORE

   Dumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.

   • Beginner
   • Flat Bench
   • Dumbbells

4. 4. Machine Fly

   

   3,744,823 SETS LOGGED97.5 mSCORE

   Machine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.

   • Beginner
   • Fly Machine

5. 5. Dumbbell Incline Bench Press

   

   5,092,125 SETS LOGGED96.9 mSCORE

   Dumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.

   • Intermediate
   • Incline Bench
   • Dumbbells

6. 6. Barbell Incline Bench Press

   

   3,953,814 SETS LOGGED96.3 mSCORE

   Barbell Incline Bench Press is a variation on a standard Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, but this variation places much more emphasis on your shoulders and upper chest.

   • Intermediate
   • Incline Bench
   • Barbells

7. 7. Push Up

   

   6,723,750 SETS LOGGED95.7 mSCORE

   Push Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.

   • Intermediate

8. 8. Cable Crossover Fly

   

   3,148,104 SETS LOGGED95.1 mSCORE

   Cable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.

   • Beginner
   • Cable Crossover

9. 9. Hand Release Push Up

   

   1,072,726 SETS LOGGED94.5 mSCORE

   Hand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.

   • Beginner

10. 10. Loop Band Push Up on Knees

    

    29,778 SETS LOGGED93.9 mSCORE

    Modifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.

    • Beginner
    • Loop Bands

1. 11. Around the Worlds

   

   588,849 SETS LOGGED93.3 mSCORE

   Around the Worlds is an isolation exercise that primarily targets the shoulders and chest. It involves moving a pair of light dumbbells in a circular motion above your head and out to the sides, forming a full range of motion around your body. This exercise can help improve shoulder mobility and stability, while also engaging the chest muscles for added muscle activation.

   • Beginner
   • Flat Bench
   • Dumbbells

2. 12. Hammerstrength Chest Press

   

   1,798,337 SETS LOGGED92.6 mSCORE

   Hammerstrength Chest Press is a variation on the more standard Barbell Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, shoulders, and triceps. The use of a Hammerstrength machine forces you to use a fixed range of motion. This can help you either learn the movement, or focus your efforts on exertion rather than stability.

   • Beginner
   • Hammer Strength Machine

3. 13. Smith Machine Incline Bench Press

   

   890,923 SETS LOGGED92 mSCORE

   Smith Machine Bench Press is a variation on the more standard Barbell Incline Bench Press. Like other variations, this compound exercise primarily targets the chest, shoulders and triceps. The added stability from the Smith Machine makes this a great exercise for learning, or for focusing on exertion rather than stabilizing the movement.

   • Beginner
   • Smith Machine

4. 14. Foam Roll Chest - Alternative

   

   47,122 SETS LOGGED91.4 mSCORE

   Foam Roll Chest is a variation on chest stretches that involves using a foam roller. This exercise primarily targets the pectoral muscles, and helps improve muscle flexibility and release tension. The use of a foam roller offers a different form of resistance and can help enhance muscle recovery. This is a great addition for athletes looking to increase range of motion and relieve muscle tightness.

   • Beginner
   • Foam Roller

5. 15. Dumbbell Squeeze Press

   

   1,394,107 SETS LOGGED90.8 mSCORE

   Similar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.

   • Beginner
   • Flat Bench
   • Dumbbells

6. 16. Svend Press

   

   447,180 SETS LOGGED90.2 mSCORE

   Svend Press is a compound exercise that primarily targets the chest, shoulders, and triceps. Unlike traditional presses, it involves pressing a pair of plates together with both hands, which increases tension in the chest throughout the movement. This is a great exercise for achieving better muscle activation by focusing on squeezing the chest muscles, making it an excellent addition to any chest workout.

   • Beginner
   • Plates

7. 17. Loop Band Standing Incline Chest Press

   

   63,002 SETS LOGGED89 mSCORE

   Focusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability, offering a comprehensive upper body workout that enhances muscle tone and strength. The loop band's adjustable tension allows for a controlled and effective workout, suitable for home or gym settings.

   • Beginner
   • Loop Bands

8. 18. Loop Band Single Arm Incline Chest Press

   

   47,290 SETS LOGGED88.3 mSCORE

   Similar to other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. By performing this exercise on a single side, there is a greater need to recruit your core, as well as prevents you from compensating for any discrepancies in strength between sides. The incline of the bench places more emphasis on your upper chest and shoulders, while the use of loops bands allows for increasing resistance as progress throughout your range of motion.

   • Beginner
   • Loop Bands

9. 19. Walkout to Push Up

   

   887,315 SETS LOGGED87.7 mSCORE

   Combines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.

   • Beginner

10. 20. Smith Machine Decline Press

    

    133,732 SETS LOGGED87.1 mSCORE

    Smith Machine Decline Press is a variation on the more standard Decline Bench Press. Like other Decline Bench Press variations, this compound exercise primarily targets the lower chest, shoulders, and triceps. The use of a Smith Machine restricts your range of motion, and adds stability, allowing you to focus on exertion rather than stabilizing the movement. This can also help ensure proper form, making it a great exercise for beginners.

    • Beginner
    • Decline Bench
    • Smith Machine

11. 21. Push Up on Knees

    

    2,217,100 SETS LOGGED86.5 mSCORE

    Push Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.

    • Beginner

12. 22. Single Arm Cable Press

    

    388,439 SETS LOGGED85.9 mSCORE

    Single Arm Cable Press is a compound movement that targets your chest, shoulders, and triceps. You’ll be isolating each side of the chest, which forces you to address any strength imbalances between sides. The movement itself closely resembles throwing a punch, and is a great way to build functional strength, especially for combat sports.

    • Beginner
    • Hi-Lo Pulley Cable

13. 23. Pause Barbell Incline Bench Press

    

    354,437 SETS LOGGED85.3 mSCORE

    The Pause Barbell Incline Bench Press is a compound exercise that targets the upper chest, shoulders, and triceps with an added emphasis on improving strength through the bottom portion of the lift. By pausing at the bottom of each rep, this variation increases time under tension and requires greater control and stability, making it more challenging than the traditional incline press. This technique not only enhances muscle hypertrophy and power but also improves the lifter's ability to generate force from a dead stop. Ideal for those looking to break through plateaus in chest and pressing movements, it also contributes to overall shoulder health and stability.

    • Intermediate
    • Incline Bench
    • Barbells

14. 24. Hammerstrength Incline Chest Press

    

    1,364,827 SETS LOGGED84.7 mSCORE

    Hammerstrength Incline Chest Press is a variation on the more standard Barbell Incline Bench Press. This compound movement primarily targets your chest, shoulders and triceps. The incline allows you to further emphasize your upper chest and shoulders. The use of a Hammerstrength Machine forces you to use a fixed range of motion which adds stability, and allows you to focus more on exertion.

    • Beginner
    • Hammer Strength Machine

15. 25. Dumbbell Incline Fly

    

    1,416,678 SETS LOGGED84 mSCORE

    Dumbbell Incline Fly emphasizes the upper chest, improving muscle definition and shoulder flexibility. Performed on an incline, it targets the upper pectorals while also engaging deltoids and triceps, offering a comprehensive upper body workout that enhances strength and aesthetics.

    • Intermediate
    • Incline Bench
    • Dumbbells

16. 26. Balance Trainer Incline Push Up

    

    34,121 SETS LOGGED83.4 mSCORE

    Balance Trainer Incline Push Up is a more advanced variation on the more standard Incline Push Up. This compound exercise primarily targets your chest, and triceps. The use of a Balance Trainer adds significantly more instability to the movement, while the incline forces you to further emphasize recruiting your lower chest.

    • Beginner
    • BOSU® Balance Trainer

17. 27. Cable Crossover Flat Bench Fly

    

    25,012 SETS LOGGED82.8 mSCORE

    Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of cables allows for more consistent tension throughout the movement, while also giving you more control over the exact angle that resistance is coming from. This makes this variation particularly effective for building muscle and strength in your chest.

    • Intermediate
    • Flat Bench
    • Cable Crossover

18. 28. Loop Band Standing Decline Chest Press

    

    55,096 SETS LOGGED81.6 mSCORE

    Targeting the lower chest muscles, this exercise is performed standing, using a loop band to mimic the decline press movement. It provides an effective way to isolate and strengthen the lower pectorals, enhancing the chest's overall definition. The band's resistance can be easily adjusted, making this variation suitable for various fitness levels while also engaging the core due to the standing position.

    • Beginner
    • Loop Bands

19. 29. Alternating Dumbbell Bench Press

    

    858,587 SETS LOGGED81 mSCORE

    Alternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.

    • Beginner
    • Flat Bench
    • Dumbbells

20. 30. Dumbbell Larson Press

    

    178,766 SETS LOGGED80.4 mSCORE

    Dumbbell Larson Press is a variation of the bench press that eliminates leg drive by keeping your legs elevated or off the ground. This compound exercise primarily targets the chest, shoulders, and triceps. By removing leg drive, you focus purely on upper body strength and stability, making it a great exercise to improve your bench press form and muscle isolation.

    • Beginner
    • Flat Bench
    • Dumbbells

21. 31. Incline Dumbbell Squeeze Press

    

    801,110 SETS LOGGED79.8 mSCORE

    Incline Dumbbell Squeeze Press is a variation on the more standard Bench Press. Like other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. The incline position emphasizes the upper chest and shoulders, while the act of squeezing the dumbbells together helps to maintain tension in the chest throughout the movement. This is a great exercise for building both strength and muscle mass in the upper chest.

    • Beginner
    • Incline Bench
    • Dumbbells

22. 32. Dumbbell Pull Over

    

    132,646 SETS LOGGED79.1 mSCORE

    Dumbbell Pull Over primarily targets your chest, back, shoulders, and triceps at different points throughout the movement. By positioning your shoulder blades on a flat bench, you help to increase your range of motion. This helps improve muscle activation.

    • Beginner
    • Flat Bench
    • Dumbbells

23. 33. Hammerstrength Decline Chest Press

    

    866,321 SETS LOGGED77.9 mSCORE

    Hammerstrength Decline Chest Press is a variation on the more standard Barbell Decline Bench Press. This compound movement primarily targets your chest, focusing more on the lower pecs. The use of a Hammerstrength Machine restricts your range of motion and adds stability to the movement, allowing you to focus more on exertion rather than stabilizing the movement. This is a great exercise for getting consistent tension and improving muscle activation.

    • Beginner
    • Hammer Strength Machine

24. 34. Partner Standing Chest Press

    

    397 SETS LOGGED77.3 mSCORE

    This exercise is a variation of the standard chest press performed with a partner. This compound movement primarily targets the chest, shoulders, and triceps. By standing and pressing against your partner's hands, you add dynamic resistance, which can improve functional strength and stability. This exercise is also a great way to incorporate cooperation and balance into your workout.

    • Beginner
    • Loop Bands

25. 35. Cable Chest Press

    

    493,447 SETS LOGGED76.7 mSCORE

    Cable Chest Press is a compound chest exercise that also targets the shoulders and triceps. The use of cables allows for more consistent tension throughout the movement, while also giving you control over the angle that the resistance is coming from. By having cables wider than your shoulders there is also more tension at the end of your range of motion when compared to similar movements.

    • Beginner
    • Freemotion Machine (all forms)
    • Cable Crossover

26. 36. Loop Band Standing Chest Press

    

    75,188 SETS LOGGED76.1 mSCORE

    Simulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.

    • Beginner
    • Loop Bands

27. 37. Cable Crossover Incline Bench Fly

    

    48,585 SETS LOGGED75.5 mSCORE

    Cable Crossover Incline Bench Fly is a variation on the more standard Dumbbell Fly. This isolation exercise primarily targets your chest, but also relies on your shoulders for stability. The use of cables allows for more consistent tension than other variations, while also giving you more precise control over the angle that resistance is coming from. By performing this exercise on an incline, you’ll also be further emphasizing your shoulders and upper chest.

    • Intermediate
    • Incline Bench
    • Cable Crossover

28. 38. Single Arm Cable Crossover

    

    229,862 SETS LOGGED74.8 mSCORE

    An isolation chest exercise that allows for deep muscle stretch and contraction, focusing on unilateral development. It’s beneficial for correcting muscle imbalances and enhancing muscle symmetry. The single-arm approach increases core engagement for stability.

    • Beginner
    • Hi-Lo Pulley Cable

29. 39. Leg Raise With Dumbbell Pull Over

    

    149,638 SETS LOGGED74.2 mSCORE

    Leg Raise With Dumbbell Pull Over is a combination of two movements: a leg raise and a dumbbell pull over. This is a compound exercise that engages the core, shoulders, and lats. Performing both movements simultaneously increases the challenge for coordination and core stability, making it a great exercise for developing functional strength and muscle endurance.

    • Beginner
    • Flat Bench
    • Dumbbells

30. 40. Barbell Decline Bench Press

    

    1,208,914 SETS LOGGED73.6 mSCORE

    Barbell Decline Bench Press is a variation on the standard Barbell Bench Press. Like the standard Barbell Bench Press, this compound exercise primarily targets the chest, but also recruits the triceps and shoulders. Performing this exercise on a decline helps to emphasize the lower part of the chest.

    • Intermediate
    • Barbells
    • Decline Bench

31. 41. Incline Tricep Push Up

    

    323,133 SETS LOGGED73 mSCORE

    Performed with hands on an inclined surface, focusing on the triceps, shoulders, and chest. This variation increases tricep engagement, ideal for those aiming to strengthen and tone their upper arms.

    • Beginner
    • Flat Bench

32. 42. Loop Band Push Up

    

    88,888 SETS LOGGED72.4 mSCORE

    This enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.

    • Beginner
    • Loop Bands

33. 43. Dumbbell Decline Bench Press

    

    707,950 SETS LOGGED71.8 mSCORE

    Dumbbell Decline Bench Press is a variation on the more standard Barbell Decline Bench Press. Similar to other decline variations, this compound exercise primarily targets the chest, shoulders, and triceps, however the decline adds more emphasis to your lower chest.

    • Intermediate
    • Dumbbells
    • Decline Bench

34. 44. Incline Push Up

    

    1,745,857 SETS LOGGED71.2 mSCORE

    Targets the lower chest and shoulders by elevating the feet, decreasing the difficulty level compared to traditional push-ups. This variation is beneficial for beginners or those focusing on lower chest development.

    • Beginner
    • Flat Bench

35. 45. Hug A Ball

    

    22,862 SETS LOGGED70.6 mSCORE

    A Fitbod Favorite! Hug A Ball is a versatile exercise where you tightly hug a Stability Ball during crunches, squats, or lunges, enhancing core engagement and upper body activation. This addition of the Stability Ball introduces an element of resistance and instability, requiring increased muscle activation to maintain form and balance. It's particularly beneficial for strengthening the core, improving posture, and adding a unique challenge to traditional exercises, making it suitable for all fitness levels seeking to enhance their workout routine. 4, 8, 15, 16, 23 42

    • Beginner
    • Stability (Swiss) Ball

36. 46. Rotation Push Up

    

    445,355 SETS LOGGED69.9 mSCORE

    Incorporates a rotational twist to the standard push-up, targeting the chest, shoulders, and obliques. This variation enhances core stability and rotational strength, suitable for those looking to add a functional twist to their push-up routine.

    • Intermediate

37. 47. Tricep Push Up

    

    2,570,088 SETS LOGGED69.3 mSCORE

    Similar to other Push Up variations, this compound, bodyweight exercise targets the chest, triceps and shoulders, however keeping you elbow close to your sides significantly increases the strain placed on the triceps than with other variations.

    • Intermediate

38. 48. Machine Bench Press

    

    2,083,700 SETS LOGGED68.7 mSCORE

    Machine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.

    • Beginner
    • Bench Press Machine

39. 49. Floor Press

    

    502,182 SETS LOGGED68.1 mSCORE

    An upper-body compound exercise focusing on the chest, triceps, and shoulders. Performed by lying on the floor and pressing a barbell upwards until the arms are fully extended, then lowering it back down. This movement limits the range of motion compared to a bench press, emphasizing the lockout phase of the press and reducing shoulder strain. Ideal for those looking to build upper body strength and muscle mass while minimizing shoulder joint stress.

    • Intermediate
    • Barbells

40. 50. Low Cable Chest Fly

    

    1,083,132 SETS LOGGED67.5 mSCORE

    Low Cable Chest Fly is an isolation exercise that primarily targets the chest. By using a low pulley setup, you emphasize the lower part of the chest more than other Fly variations. The cables provide consistent tension throughout the movement, and allow for greater control over the angle of resistance, enhancing muscle activation.

    • Intermediate
    • Cable Crossover

41. 51. Smith Machine Bench Press

    

    1,072,566 SETS LOGGED66.9 mSCORE

    Smith Machine Bench Press is a compound chest exercise that also recruits the triceps and shoulders. The use of the Smith Machine adds stability to the movement allowing you to focus more on exertion, or learning the movement.

    • Beginner
    • Flat Bench
    • Smith Machine

42. 52. Pause Barbell Decline Bench Press

    

    223,558 SETS LOGGED65.6 mSCORE

    The Pause Barbell Decline Bench Press is a compound exercise targeting the lower chest, triceps, and anterior deltoids, incorporating a pause at the bottom to intensify muscle engagement and control. This variation adds a significant challenge by increasing time under tension and improving explosive power from a dead stop, making it more demanding than its traditional counterpart. The decline angle emphasizes the lower pecs, while the pause strengthens the lifter's ability to overcome inertia, enhancing muscle growth, strength, and the ability to initiate movement from a complete stop. It's particularly beneficial for athletes seeking to enhance their bench press technique and power output.

    • Intermediate
    • Barbells
    • Decline Bench

43. 53. TRX Chest Fly

    

    147,485 SETS LOGGED65 mSCORE

    TRX Chest Fly is a bodyweight variation on the more standard Dumbbell Chest Fly. The use of TRX straps allows for plenty of instability. Unlike weighted variations, you can easily adjust the resistance mid set by quickly changing the angle of your body. This makes this exercise particularly effective for fatiguing your chest.

    • Beginner
    • TRX

44. 54. Balance Trainer Stability Ball Push Up

    

    17,694 SETS LOGGED64.4 mSCORE

    This exercise is a significantly more advanced, and unstable variation on the Push Up. Like other variations, this exercise primarily targets your chest, shoulders, and triceps, however the use of both a Balance Trainer, and a Stability Ball add significantly more instability to the movement. This exercise is a great way to build strength and stability across pushing movements in general.

    • Advanced
    • Stability (Swiss) Ball
    • BOSU® Balance Trainer

45. 55. Loop Band Single Arm Fly

    

    35,574 SETS LOGGED63.8 mSCORE

    This exercise targets the chest and shoulder muscles, emphasizing unilateral movement to improve muscle balance and joint stability. The loop band adds tension throughout the motion, enhancing the activation of the pectoral muscles and providing a unique challenge compared to traditional weightlifting. It's effective for sculpting the chest, improving posture, and can be easily adjusted for all fitness levels.

    • Beginner
    • Loop Bands

46. 56. Chest Expansion

    

    907,456 SETS LOGGED62.6 mSCORE

    Chest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.

    • Beginner

47. 57. Balance Trainer Narrow Push Up

    

    57,741 SETS LOGGED61.3 mSCORE

    Similar to other Push Up Variations, this exercise primarily targets your chest, shoulders, and triceps. A narrow grip further emphasizes recruitment of the triceps, while the use of a Balance Trainer adds significantly more instability to the movement.

    • Advanced
    • BOSU® Balance Trainer

48. 58. Decline Push Up

    

    3,013,135 SETS LOGGED60.7 mSCORE

    Decline Push Up is a variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest and triceps, but places more emphasis on the upper chest and shoulders due to the inclined position of the feet. This is a great progression for those looking to make their Push Ups more challenging and to develop greater upper body strength.

    • Intermediate
    • Flat Bench

49. 59. Incline Svend Press

    

    154,009 SETS LOGGED59.5 mSCORE

    Incline Svend Press is an isolation exercise that primarily targets the chest. By performing this exercise on an incline bench, you can add more emphasis to the upper chest and shoulders. The Svend Press component involves compressing two weights together which helps activate the chest muscles more deeply. This is a great variation to improve muscle activation and build strength in the upper chest.

    • Beginner
    • Incline Bench
    • Dumbbells

50. 60. Dumbbell Decline Fly

    

    384,341 SETS LOGGED58.9 mSCORE

    The Dumbbell Decline Fly targets the lower chest muscles, enhancing definition and strength. Performed on a decline bench, it increases the engagement of the lower pectorals, while also involving the deltoids and biceps for stabilization. This variation provides a deep stretch and a unique challenge, promoting muscle growth and improving the overall aesthetics of the chest area.

    • Intermediate
    • Dumbbells
    • Decline Bench

51. 61. Wall Pectoral Stretch

    

    811,804 SETS LOGGED58.3 mSCORE

    Wall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.

    • Beginner

52. 62. Chest Doorway Stretch

    

    670,130 SETS LOGGED57.7 mSCORE

    Chest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.

    • Beginner

53. 63. Crab Pose

    

    1,008,305 SETS LOGGED57.1 mSCORE

    Crab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.

    • Beginner

54. 64. Chest Dip

    

    306,103 SETS LOGGED55.8 mSCORE

    Chest Dip is a variation of the standard Dip and primarily targets the pectoral muscles, along with the shoulders and triceps. By leaning forward during the movement, more emphasis is placed on the chest. This compound bodyweight exercise is effective for building upper body strength and muscle mass, and can be a great addition to upper body workouts for more experienced lifters.

    • Intermediate
    • Dip (Parallel) Bar

55. 65. Alternating Medicine Ball Push Up

    

    556,458 SETS LOGGED55.2 mSCORE

    Alternating Medicine Ball Push Up is a more challenging variation on the standard Push Up. This compound movement primarily targets your chest, shoulders and triceps. The use of a medicine ball forces you to shift most of your weight to one side or the other, this can help you address strength imbalances between sides. Balancing on the medicine ball can also help you develop more stability for this and other pushing exercises.

    • Beginner
    • Medicine Ball

56. 66. TRX Chest Press

    

    155,594 SETS LOGGED54.6 mSCORE

    TRX Chest Press is a compound, bodyweight exercise that primarily targets the chest, shoulders, and triceps. The use of TRX straps adds more instability, and less restricted range of motion compared to other variations of the movement. Because the resistance can be adjusted by changing the angle of your body, this is a great exercise for burning out since you can easily adjust the resistance in the middle of your set.

    • Beginner
    • TRX

57. 67. Partner Rolling Ball Push Up

    

    206 SETS LOGGED54 mSCORE

    Partner Rolling Ball Push Up is an advanced variation of the standard Push Up. This exercise primarily targets the chest, shoulders, and triceps, but also adds a significant coordination component. By rolling a medicine ball between partners as they alternately perform push ups, it introduces instability and forces additional core engagement, making it a great exercise for teamwork and building functional strength.

    • Intermediate
    • Medicine Ball

58. 68. Foam Roll Chest

    

    986,477 SETS LOGGED53.4 mSCORE

    Foam Roll Chest is an excellent mobility and recovery exercise that primarily targets the chest and shoulder muscles. By using a foam roller, you can effectively alleviate tightness and improve flexibility in the pectoral muscles. This exercise is beneficial as a post-workout stretch or during recovery days to enhance muscle relaxation and reduce soreness.

    • Beginner
    • Foam Roller

59. 69. Handle Band Pec Fly

    

    418,206 SETS LOGGED52.8 mSCORE

    Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.

    • Beginner
    • Handle Bands

60. 70. Balance Trainer Dome Push Ups

    

    114,373 SETS LOGGED51.5 mSCORE

    Similar to other Push Up Variations, this compound, bodyweight exercise primarily targets your chest, shoulders, and triceps. The use of a Balance Trainer adds a significant amount of instability to the movement, and makes this a more advanced, and taxing exercise than the standard Push Up. The added instability is a great way to help you improve stability across a large variety of other pushing exercises.

    • Intermediate
    • BOSU® Balance Trainer

61. 71. Balance Trainer Wide Pushups

    

    74,337 SETS LOGGED50.3 mSCORE

    Performed with hands on a balance trainer, this variation increases chest, shoulder, and core engagement by introducing instability. The wide grip targets the chest muscles more extensively, making it beneficial for enhancing upper body strength and balance.

    • Intermediate
    • BOSU® Balance Trainer

62. 72. Single Arm Low Cable Crossover Fly

    

    178,062 SETS LOGGED49.1 mSCORE

    This unilateral isolation exercise targets the chest, focusing on the lower pectoral muscles with a single arm to correct imbalances and enhance muscular symmetry. The low cable crossover fly allows for a deep stretch and concentrated contraction, maximizing muscle development and strength on each side individually. It's particularly effective for those focusing on detailed chest sculpting and improved muscle coordination.

    • Beginner
    • Cable Crossover

63. 73. Incline Cable Chest Press

    

    121,954 SETS LOGGED48.5 mSCORE

    Incline Cable Chest Press is a compound exercise targeting the upper chest muscles, shifting focus to the clavicular head of the pectoralis major. The inclined angle combined with the dynamic resistance of cables promotes muscle growth and enhanced upper chest definition. It offers the benefit of increased joint safety and muscle engagement over traditional incline bench presses, with added core stabilization requirements.

    • Beginner
    • Freemotion Machine (all forms)

64. 74. Partner Push Up Reach

    

    751 SETS LOGGED47.9 mSCORE

    Partner Push Up Reach is a compound exercise that targets the chest, shoulders, triceps, and core. Unlike a standard Push Up, this variation involves performing a Push Up in sync with a partner, followed by a reaching hand touch. This adds an element of instability and coordination, requiring both participants to stabilize their movement. It's a great way to add challenge and teamwork to upper body workouts.

    • Beginner

65. 75. Dumbbell Floor Press

    

    1,318,288 SETS LOGGED45.4 mSCORE

    The Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.

    • Intermediate
    • Dumbbells

66. 76. Pause Bench Press

    

    296,835 SETS LOGGED44.8 mSCORE

    A variation of the traditional bench press that emphasizes the bottom portion of the lift. This compound exercise targets the chest, triceps, and shoulders. By pausing for a brief moment with the barbell at chest level before pressing it back up to full extension, lifters increase time under tension and improve explosive power. This technique not only enhances strength gains by eliminating momentum but also develops control and stability throughout the lift. Ideal for powerlifters, athletes, and anyone looking to improve their bench press technique and overall upper body strength.

    • Intermediate
    • Flat Bench
    • Barbells

67. 77. Partner Medicine Ball Chest Pass

    

    80,983 SETS LOGGED44.2 mSCORE

    Partner Medicine Ball Chest Pass is a compound exercise that primarily targets the chest, shoulders, and triceps. By working with a partner, you add an element of coordination and timing to the movement. This is an excellent exercise for developing explosive power and functional strength, making it a great addition to any workout focusing on upper body dynamics.

    • Beginner
    • Medicine Ball

68. 78. Reverse Grip Bench Press

    

    106,563 SETS LOGGED43.6 mSCORE

    A unique compound exercise that targets the upper chest, triceps, and shoulders with an emphasis on the upper pectoral muscles. Performed by gripping the barbell with an underhand (supinated) grip and pressing it upwards from the chest, this variation alters the angle of force and increases activation of the upper chest compared to the traditional bench press. The reverse grip also places greater emphasis on the triceps, making it beneficial for those looking to enhance upper body strength with a focus on the upper chest and arm definition. It requires careful attention to form to ensure safety and effectiveness.

    • Intermediate
    • Flat Bench
    • Barbells

69. 79. Single Arm Floor Press

    

    400,425 SETS LOGGED42.9 mSCORE

    A unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.

    • Intermediate
    • Dumbbells

70. 80. Balance Trainer Spiderman Push Up

    

    142,895 SETS LOGGED42.3 mSCORE

    This exercise is a combination of variations of both Push Ups and Mountain Climbers. This exercise primarily targets your chest, triceps, and core. The use of a Balance Trainer adds instability to both movements, which is especially helpful for recruiting your core. This is a great combination for making your Push Ups more of a full body workout.

    • Intermediate
    • BOSU® Balance Trainer

71. 81. TRX Push Up

    

    68,004 SETS LOGGED41.1 mSCORE

    Involves performing push-ups with hands in TRX straps, increasing core engagement and stability. This variation allows for deeper push-ups, enhancing chest, shoulder, and core strength.

    • Beginner
    • TRX

72. 82. TRX Atomic Push Up

    

    77,867 SETS LOGGED38 mSCORE

    Combines a TRX push-up with a knee tuck, targeting the chest, shoulders, core, and legs. This dynamic exercise improves overall strength, stability, and cardiovascular fitness, suitable for advanced fitness levels.

    • Beginner
    • TRX

73. 83. Exercise Ball Push Up

    

    196,514 SETS LOGGED32.5 mSCORE

    This variation places the feet or knees on a Stability Ball during push-ups, targeting the chest, triceps, and core. The unstable surface increases the challenge, improving balance and muscle coordination beyond standard push-ups.

    • Beginner
    • Stability (Swiss) Ball

74. 84. Balance Trainer Push Up

    

    619,584 SETS LOGGED29.4 mSCORE

    Balance Training Push Up is a more advanced variation on the standard Push Up. This variation adds a significant amount of instability to the movement, and is a great way to improve stability across pushing movements in general. The added instability also makes this exercise more taxing, and is a great way to add more difficulty and complexity to your Push Ups.

    • Beginner
    • BOSU® Balance Trainer

75. 85. Single Arm Push Up

    

    17,610 SETS LOGGED28.8 mSCORE

    Single Arm Push Up is a significantly more challenging variation on the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps, however by only having a single hand in contact with the ground, you’ll also be recruiting your core significantly more than other two handed variations. Performing this exercise with a single arm greatly increases the strength and stability required to perform this exercise compared to other Push Up variations.

    • Advanced

76. 86. Mid Cable Crossover Fly

    

    306,064 SETS LOGGED28.2 mSCORE

    Mid Cable Crossover Fly is designed for targeting the mid-chest region, effectively bridging the gap between the upper and lower chest exercises. It utilizes the cable machine for constant tension across the pecs, enhancing the stimulation of muscle fibers for balanced chest development. This variation is optimal for achieving a full, rounded chest appearance, ensuring even development across the entire pectoral area.

    • Beginner
    • Cable Crossover

77. 87. Medicine Ball Push Up

    

    190,144 SETS LOGGED25.2 mSCORE

    Incorporates a medicine ball to increase instability and engage the chest, shoulders, and core more intensely. This variation challenges balance and muscle coordination, making it ideal for those looking to intensify their push-up routine.

    • Beginner
    • Medicine Ball

78. 88. Partner Wheelbarrow Push Up

    

    415 SETS LOGGED4.9 mSCORE

    Partner Wheelbarrow Push Up is a unique compound movement that requires coordination between two individuals. This exercise targets the chest, shoulders, and triceps, while also engaging core muscles for stability. The added challenge of maintaining balance with a partner can lead to better muscle activation and coordination, making it a fun and effective variation for both partners.

    • Beginner