Chest Exercises: See Pictures & Descriptions of Effective Chest Exercises

Train your Chest with a variety of effective Chest Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Chest exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Chest Workouts & Training Tips.

Barbell Bench Press

- Lie on bench press bench.
- Grasp bar.
- Lift bar off of support.
- Lower bar to chest.
- Push bar up.
- Repeat and place bar back on support when finished.
- Always use a spotter.

Barbell Decline Press

- Lie on back on decline press bench.
- Grasp bar with firm grip, hands shoulder distance or slightly more apart.
- Push bar upward off of rest and lower to chest.
- Push bar back up and repeat.
- Replace bar on rest when finished.
- Use a spotter.
- Remember to exhale when lifting bar.

Barbell Incline Press

- Sit on incline bench.
- Grasp bar and lift off of support.
- Lower bar to chest.
- Raise bar up.
- Repeat.
- When finished replace bar on support.

Dumbbell Deltoid Press

- Stand with arms out to sides, elbows straight.
- Hold weights in hands.
- Lift arms up to middle, keeping elbows straight.
- Return to start position and repeat.

Dumbbell Flat Fly

- Lie on back on bench.
- Hold weights in hands, palms up, elbows slightly bent as shown.
- Lift arms up and inward while straightening elbows.
- Lower and repeat.

Dumbbell Press on Ball

- Lie on back on a ball.
Hold weights in hands.
- Begin with elbows bent with arms out to side as shown.
- Lift weights upward to midline slightly straightening elbows.
- Lower to beginning position and repeat.
- Push down on knee if possible.

Dumbbell Incline Press

- Sit on incline bench.
- Hold weights in hands, arms out to sides, elbows bent.
- Lift arms up and overhead as shown.
- Lower and repeat.

Dumbbell Pullover

- Lie on back on bench.
- Hold weight in hands with arms over head.
- Keep elbows slightly bent.
- Pull weight over head to chest.
- Raise back over head and repeat.

Machine Pec Press

- Sit in pectoral machine.
- Place inside of arms against pads, elbows bent to 90 degrees.
- Pull arms inward and together.
- Return to start position and repeat.

Dumbbell Shoulder Inward Crossover

- Sit or stand, arm at side.
- Hold weight in hand, palm forward.
- Lift arm upward and across body to opposite shoulder, bending elbow, ending with palm inward.
- Return to start position and repeat.

Dips

- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.

Cable Chest Flies

- Secure middle of band to stationary object at shoulder level.
- Face away from attachment in a staggered step, one leg in front of other as shown.
- Grasp bands at shoulder level with your elbows straight.
- Keep elbows straight and pull inward with palms inward.
- Slowly return and repeat.

Straight Arm Cable Lat Pulldown

- Grasp Lat bar in hands.
- Bend knees slightly, keep arms straight.
- Start with bar at eye level.
- Pull bar down to thighs, keeping elbows straight.
- Return to start position and repeat.

Cable Pec Cross

- Attach pulley to secure object at shoulder level.
- Grasp handle with hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat.

Cable Shoulder Diagonal Down & In

- Attach pulley to secure object above head level.
- Begin with arm up and out from side as shown.
- Grasp handle, palm forward and pull down and across.
- End with hand at opposite hip, palm inward.
- Return to start position and repeat.

Cable Side Arm Pulldown

- Attach pulley to secure object at waist level.
- Grasp handle in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat.

See Chest Workouts & Training Tips

 

Major Chest Muscles

Pectoralis Major(Sternal Head)

Names:
Chest
Lower Pecs

Heads:
Sternal Head
Clavical Head

Origin:
Sternum (Anterior)
Ribs (2nd to 6th)
- Costal Cartriges

Insertion:
Humerus (Proximal Anterior)
- Intertubercular Groove (Outer Lip)

Related Muscles:
Pectoralis Minor

Pectoralis Major(Clavicular Head)

Names:
Chest (Upper)
Upper Pecs

Heads:
Clavicular Head
Sternal Head

Origin:
Clavicle (Anterior)
- Medial Half

Insertion:
Humerus (Proximal Anterior)
- Intertubercular Groove (Outer Lip)

Related Muscles:
Pectoralis Minor
Deltoid, Anterior

Pectoralis Minor

Names:
Chest
Shoulder

Heads:
Pectoralis Major
Clavicular Head
Sternal Head

Origin:
Ribs (3rd to 5th)
- Anterior Surface

Insertion:
Scapula (Superior Anterior)
- Caracoid Process (Medial Border)

Related Muscles:

Movement/Joint Articulations

Transverse Flexion: moving the upper arm toward and across the chest with the elbows facing out to the sides.

Transverse Adduction: moving the upper arm toward and across the chest with the back of the arm facing down.

Internal Rotation: turning the upper arm inward.

Adduction: moving the upper arm down to the side toward the body.
 
Extension: moving the upper arm down to the rear.

See Chest Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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