Chest Exercises & Stretches
13 exercises that target the chest, plus 3 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute chest workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Incline Dumbbell Press3 × 6–10
- Machine Chest Press3 × 6–10
- Cable Crossover2 × 10–15
Chest
Pecs · pectoralis major
What it does
Pulls the upper arm across the body and presses it forward. Every push, hug and throw starts here.
How to train it
Presses build the most size and strength; flyes and crossovers add a deep stretch with less load. Change the bench angle to shift work toward the upper chest.
Best exercises for your chest
Barbell Bench Press
Chest· Barbell
Incline Dumbbell Press
ChestFront Delts· Dumbbells
Push-Up
Chest· Bodyweight
Dumbbell Fly
Chest· Dumbbells
Cable Crossover
Chest· Cable
Chest Dip
ChestTriceps· Bodyweight
Burpee
QuadsChest· Cardio
Incline Push-Up
Chest· Bodyweight
Chaturanga
TricepsChest· Yoga
Low-to-High Cable Fly
Chest· Cable
Machine Chest Press
Chest· Machine
Pec Deck Fly
Chest· Machine
Smith Machine Bench Press
Chest· Machine
Also works your chest
Not the main target in these, but a hard-working supporting muscle.
Stretches for your chest
Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.
