Chest Exercises
40 exercises
4K video Male & Female
The chest muscles, pectoralis major and pectoralis minor, drive all horizontal pushing movements: bench presses, push-ups, flyes, and dips. A well-developed chest improves upper-body strength, posture, and shoulder stability. The pec major has two distinct portions: the clavicular (upper) head, trained effectively with incline presses and low-to-high cable flyes, and the sternal (lower) head, targeted with flat and decline pressing. Personal trainers should program a mix of barbell, dumbbell, and cable work to hit both heads through their full range. Dumbbells offer a greater stretch at the bottom and require more stabilization, while barbells allow heavier loads. Control the eccentric, pause at the chest, and drive through a full lockout. For clients chasing hypertrophy, 12-20 sets per week across two sessions works well. Pair chest training with shoulder and triceps work, since these muscles assist on every pressing movement.
MET 5
Incline Dumbbell Brench Press (neutral)
MET 5
Barbell Bench Press
MET 5
Decline Bench Press
MET 3.5
Cable Chest Fly
MET 3.5
Cable Crossover – Low Pulley
MET 5
Incline Barbell Bench Press
MET 4.5
Seated Chest Press Machine
MET 4.5
Seated Incline Chest Press Machine
MET 4
Knee Push-Up
MET 4.5
Push-Ups
MET 5
Dumbbell Bench Press
MET 3.5
Dumbbell Chest Fly
MET 5
Neutral Grip Dumbbell Bench Press
MET 3.5
Dumbbell Pullover
MET 5
Incline Dumbbell Bench Press
MET 3.5
Incline Dumbbell Chest Fly
MET 4.5
TRX Push-Up
MET 3.5
Chest Crossover – Gym80
MET 3.5
Incline Chest Fly – Gym80
MET 3.5
One-Arm Cable Crossover
MET 4
Incline Push-Ups
MET 4.5
Decline Push-Ups
MET 4.5
Wide Push-Up
MET 8
Dumbbell Burpee with Push-Up
MET 4.5
Alternating Incline Dumbbell Press
MET 4.5
Dumbbell Reverse Rotational Bench Press
MET 4.5
One Arm Dumbbell Bench Press
MET 3
Dumbbell Around the World – Flat Bench
MET 4.5
Dumbbell Press with Rotation
MET 4.5
Incline Dumbbell Press – Alternating
MET 4.5
Single-arm incline dumbbell bench press
MET 4.5
Incline Reverse-Grip Dumbbell Press
MET 4
Dumbbell Squeeze Press
MET 4.5
Reverse Grip Dumbbell Bench Press
MET 4.5
Decline Dumbbell Bench Press
MET 4.5
Close Grip Barbell Bench Press
MET 4.5
Bench Press Machine
MET 4.5
Incline Chest Press – Machine
MET 3.5
Machine Pullover
MET 5
Close Grip Push-Ups
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