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Best Chest Workouts

☰ All Filters ✕ Chest BOSU None Free Weights Bodyweight Cable TRX Band Machine Medicine Ball Intermediate Beginner Advanced
Jump to: 3 Workouts · 15 Best Exercises

About

The chest (pectoralis) is a primary pushing muscle and a centerpiece of upper-body strength.

Workout 1

5 exercises
Pectoralis Major
  1. 1
    BOSU Side-to-Side Push-Up
    3 sets · 8–12 reps · BOSU
    →
  2. 2
    Plyo Push-up
    3 sets · 8–12 reps · None
    →
  3. 3
    Flat Bench Barbell Pullover
    3 sets · 8–12 reps · Free Weights
    →
  4. 4
    Isometric Chest Squeezes With Plate
    3 sets · 8–12 reps · Free Weights
    →
  5. 5
    Hammer Grip Incline Dumbbell Bench Press
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Pectoralis Major
  1. 6
    Dips - Chest Version
    3 sets · 8–12 reps · Bodyweight
    →
  2. 7
    Close-Grip Push-Up Off Of A Dumbbell
    3 sets · 8–12 reps · Bodyweight
    →
  3. 8
    Alternating Dumbbell Bench Fly
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    Alternating Dumbbell Flat Bench Press
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    Barbell Bench Press to Sit-Up
    3 sets · 8–12 reps · Free Weights
    →

Workout 3

5 exercises
Pectoralis Major
  1. 11
    Barbell Bench Press - Medium Grip
    3 sets · 8–12 reps · Free Weights
    →
  2. 12
    Decline Dumbbell Fly
    3 sets · 8–12 reps · Free Weights
    →
  3. 13
    Cable Crossover
    3 sets · 8–12 reps · Cable
    →
  4. 14
    Cable Chest Press
    3 sets · 8–12 reps · Cable
    →
  5. 15
    Single-Arm Cable Crossover
    3 sets · 8–12 reps · Cable
    →

15 Best Exercises Chest

VIMEO
TRX Spiderman Push-Up
Intermediate · TRX
VIMEO
Dumbbell Flat Bench Press (Dumbbells Together)
Intermediate · Free Weights
VIMEO
BOSU Alternating Lateral Push-Up
Intermediate · BOSU
VIMEO
Bodyweight Dumbbell Fly Push-Up
Intermediate · Bodyweight
VIMEO
Isometric Chest Squeezes With Plate
Beginner · Free Weights
VIMEO
Alternating Dumbbell Bench Fly
Intermediate · Free Weights
VIMEO
Pec Deck Chest Fly
Beginner · Machine
VIMEO
Push-Up (Knees on BOSU)
Beginner · BOSU
VIMEO
BOSU Plyo Push-Up
Intermediate · BOSU
VIMEO
TRX Chest Fly
Intermediate · TRX
VIMEO
Flat Bench Cable Chest Fly
Beginner · Cable
VIMEO
Leg-Over Floor Press With Kettlebell
Intermediate · Free Weights
VIMEO
Return Push Medicine Ball
Intermediate · Medicine Ball
VIMEO
Alternating Dumbbell Flat Bench Press
Intermediate · Free Weights
VIMEO
Leverage Chest Press Close Grip
Beginner · Machine