Chest Exercises: Complete with Images & Descriptions

Develop toned, rock hard pecs with some of the most effective chest exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Bench Press

Chest Press

Decline Bench

Cable-Pull Decline

Dips

Dumbbell Flies

Dumbbell Pullover

Incline Bench

Diagonal Pull-Down

Pec Deck

Straight Arm Pull-Down

Lateral Dumbbell Flies

Chest Exercise #1: Bench Press

Description:
- Lie on bench press bench.
- Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart.
- Lift weight off of support.
- Lower weight to chest.
- Push weight up.
- Repeat and place bar back on support when finished.

*Note: This exercise can also be done with dumbbell weights.

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Chest Exercise #2: Chest Press

Description:
- Sit at chest press machine.
- Grasp handles and push forward.
- Return to start position and repeat.

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Pecs Exercise #3: Decline Bench

Description:
- 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.

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Chest Exercise #4: Cable-Pull Decline

Description:
- 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.

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Pecs Exercise #5: Dips

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

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Chest Exercise #6: Dumbbell Flies

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

*Note: This exercise can also be done on an incline bench to work the upper chest.

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Chest Exercise #7: Dumbbell Pullover

Description:
- Lay on back holding weight straight overhead.
- Keep elbows straight.
- Lower weight until it almost touches floor and return to start position.

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Chest Exercise #8: Incline Bench 

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

*Note: This exercise can also be done with dumbbell weights.

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Chest Exercise #9: Diagonal Pull-Down

Description:
- Grab pulley, aligned at shoulder level.
- Grasp in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat

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Pecs Exercise #10: Pec Deck

Description:
- 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.

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Chest Exercise #11: Straight Arm Pull-Down

Description:
- 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.

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Chest Exercise #12: Lateral Dumbbell-Flies

Description:
- 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.

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