Are you looking for the best chest exercises? There are arguably hundreds of ways of strengthening your pecs, but some happen to be better than others. In this article, we will be taking a look at a chest exercise list developed by fitness experts that should help you reach your goals and get actual results.

The 12 chest exercises listed below can be used separately or in simultaneity, and each has its pros and cons. While most require some sort of equipment (including a barbell or gym bench), others—like push-ups—can be performed using only bodyweight. Let’s get to know them a little bit better.

The 12 Best Chest Exercises

1. Push-Ups

Even though the modern-day push-up was invented in 1905, this timeless chest exercise has reportedly been around for over one thousand years. When something lasts that long, you know it’s got to be good.

Compared to other chest exercises, push-ups have the advantage of requiring no equipment and being considered a upper-body workout. After all, push-ups activate the core, glutes, and even legs in addition to the upper-body muscles.

To make sure you’re making the most of every single push-up, focus on correct hand positioning, keeping your back and hips as straight as possible, and maintaining a neutral head.

Learn more about push-ups.

2. Barbell Bench Press

Unlike push-ups, the barbell bench press requires some equipment (a barbell, weights, and a gym bench) and a lot more control. Uncoincidentally, gym spotting is highly recommended when you’re performing this exercise, especially if you’re not very experienced.

Fundamentally, the barbell bench press is all about maintaining a controlled movement both while raising and lowering the bar. It’s also essential to keep your feet fully grounded on the floor while performing the exercise.

The main benefits of the barbell bench press include increased upper body strength and muscle mass.

Learn more about the barbell bench press.

3. Incline Barbell Bench Press

The incline barbell bench press can be considered an alternative to the barbell bench press, with the only difference being the bench’s inclination. While the traditional barbell press is made without inclination, this version is performed with a 30 to 45-degree in the bench.

So, what’s the big difference? Essentially, the incline barbell bench press is more focused on isolating the upper-chest muscles. 

To be extra safe, try to do some with less weight before performing the incline barbell bench press. It’s not only a great warm-up, but also an excellent method to master the exercise.

Learn more about the incline barbell bench press.

4. Dumbbell Bench Press

Not happy with the barbell bench press? The dumbbell bench press is a similar chest exercise, but made with dumbbells instead of a bar. So, what is it that makes it unique?

The biggest difference between barbell and dumbbell workouts is in the range of movement, with the latter allowing for greater range of motion. Therefore, maintaining control is yet again paramount, especially for avoiding injury.

Learn more about the dumbbell bench press.

5. Incline Dumbbell Bench Press

If you want to work on strengthening your pecs, the incline dumbbell bench press is the exercise for you. It’s similar to the incline barbell bench press, but with dumbbells instead of the bar.

While performing this exercise, it’s important to avoid using momentum to facilitate the reps (always control the movements as much as possible).

Learn more about the incline dumbbell bench press.

6. Dumbbell Fly

The incline and non-incline dumbbell bench press already allow for significant range, but the dumbbell fly goes arguably wider than any other chest workout on the list. That also makes it particularly challenging, especially for gym newbies.

Nevertheless, this chest exercise can be a game-changer in your routine and help you develop not only a stronger chest but also stronger shoulders (due to the activation of the anterior deltoid) and arms (with a small focus on the biceps).

Learn more about the dumbbell fly.

7. Incline Dumbbell Fly

You’re probably getting a feel of how chest exercises work, right? The incline version of the dumbbell fly is yet another chest classic, isolating the upper-chest muscles more effectively.

As for the bench’s inclination, focus on keeping it at an angle of 30 to 45 degrees.

Learn more about the incline dumbbell fly.

8. Pec Deck

Named after the pec deck machine, this chest exercise can only be performed at a gym (unless, of course, you have already invested in some machinery for the house). However, the pec deck alone justifies buying a gym subscription because it’s highly effective and very safe to perform!

Here’s the deal: While exercises like the dumbbell fly require you to control some of the instability, pec deck movements are already locked by the machine itself.

That, however, doesn’t mean you can just ignore the rules and go crazy on the pec deck. You can still hurt yourself by, for example, using more weight than you should. 

Learn more about the pec deck.

9. Cable Crossover

Another machine-dependent chest exercise, the cable crossover allows for peak contraction and maximum stretch, therefore being one of the best workouts for isolating just the pectoralis major muscles.

Part of what makes this exercise somewhat challenging is the fact that it’s performed standing up. That means you need to pay extra attention to your posture; unlike bench exercises, there’s no platform for you to lie your back against with the cable crossover.

Learn more about the cable crossover machine.

10. Chest Press Machine

Since it’s not a free-weight exercise, the chest press machine is recommended for athletes who still need to work on their stability. Luckily, the machine is there to ensure that controlling every rep is relatively easy.

Long story short, all you need to focus on to perfect the chest press machine is getting a good stretch, have a manageable weight and make sure the lowering phase (eccentric) is 2 – 3 seconds.

Learn more about the chest press machine.

11. Barbell Declined Bench Press

Last but not least, we have our declined bench exercises, starting with the barbell declined bench press! An expert tip for the rookies out there? If you’re just getting started with the barbell declined bench press, always use a bench with footpads. This way, your legs will be safely locked, preventing your body from moving in between reps and ensuring more controlled movements.

Learn more about the barbell declined bench press.

12. Dumbbell Declined Bench Press

Similar to the barbell declined bench press, but with dumbbells! The final exercise on our list is also great for lower chest activation, but allows for a wider range of motion than the barbell declined bench press, as usual with barbell vs. dumbbell exercises.

Learn more about the dumbbell declined bench press.

Chest Exercise Comparison

So, how can you hand-pick the best chest exercises for you? What are your specific goals and form, and how can this inform your decision?

Muscle Activation

In the table below, you can see which muscles are primarily engaged by each of the 12 chest exercises listed above. A checkmark (✓) indicates that the muscle plays a significant role in the movement, while a cross (✗) means that the muscle is minimally involved or not targeted directly.

Chest exercise comparison according to the activated muscles.

According to the muscles activated, the most complete exercises are the barbell and dumbbell bench press, the wide dumbbell fly, and the chest press machine.

While all chest exercises listed activate the shoulders, they do so with distinctive efficiency (you can explore our individual training articles to learn more about each exercise).

Other Specific Goals

Isn’t muscle activation your main objective? Don’t worry: Here are some fact-based suggestions for the best chest exercise for beginners, developing chest mass, and other specific goals:

• Best chest exercise for beginners: We believe the Push-ups
• Best for developing chest mass: Barbell bench press
• Best for chest isolation: Cable crossover
• Best for strengthening the lower chest: Barbell and dumbbell decline bench press
• Best chest exercise for people with stability problems: Chest press machine

Other Important Considerations

• Always remember to breathe during your exercises. As a general rule, exhale during the effort phase (when lifting the weight) and inhale during the return phase (as you lower the weight). Alternatively, you can inhale at the top, hold your breath through the movement to create core stability, and exhale once you’re back at the top. Repeat this breathing pattern for each rep to maintain control and maximize performance.
• Consider the impact your diet choices have on your results. Working out should always come with a healthy lifestyle.
• When it comes to how much you should train, be patient and listen to your body.
• A chest won’t look developed unless you have a body to match, so consider our 5-day workout split for developing not only the upper body, but your entire overall physique.

Best Chest Exercises (FAQ)

What is the most effective chest exercise?

It depends on your goals. For example, the bench press is one of the most complete exercises for overall muscle activation, while both the barbell and dumbbell decline bench press are excellent for specifically targeting and strengthening the lower chest.

Is the chest the hardest muscle to build?

The chest isn’t necessarily the hardest muscle to build, but it can be tricky to develop fully. Many people struggle with activating the right muscles or rely too much on their shoulders and triceps during chest exercises. However, with proper form, a good training plan, and consistency, noticeable improvements in chest size and strength often come faster than in areas like the abs—where visible results depend heavily on body fat percentage.

Are 3 exercises for the chest enough?

Typically, 3 well-chosen chest exercises per session are enough for most people. The key is to focus on quality over quantity — use proper form, train with intensity, and apply progressive overload over time (by increasing weight, reps, or time under tension).

Is an incline bench better than a flat bench?

The incline bench press does activate the upper chest (clavicular head of the pectoralis major) more effectively than the flat bench, especially when set at a moderate incline (around 30–45 degrees). This makes it a better choice for specifically targeting and developing the upper portion of the chest.

The flat bench press, on the other hand, tends to produce more overall chest activation, particularly in the sternal (mid) portion of the pecs, and allows for heavier loads due to the stronger pressing angle. This makes it excellent for overall chest development and building mass.

Is fly or press better for the chest?

It depends on your goal. Pressing movements (like bench press, incline press, and dumbbell press) are compound lifts that allow for heavier loads and are the most effective for building overall chest mass and strength — especially when progressive overload is applied.

Fly exercises (like cable flyes or dumbbell flys) isolate the chest more and put the muscle under deep stretch, making them excellent for enhancing muscle hypertrophy and mind-muscle connection. However, they aren’t as effective for building maximum size on their own because you can’t load them as heavily.