Chest exercises

Chest: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the chest works

Your chest is mostly one muscle, the pectoralis major. It has two parts: the smaller clavicular head (the upper chest), which starts at the collarbone, and the larger sternocostal head, which starts at the breastbone and ribs. Both pull the upper arm across the body and press it forward, which is why pressing and fly movements are what build the chest. A smaller muscle underneath, the pectoralis minor, moves the shoulder blade rather than the arm.

How to train it

Most programmes pair one heavy press with one lighter movement that works the chest in a long, stretched position. An incline shifts more of the work to the upper chest; flat and decline angles favour the lower part.

A common starting point is 10–20 hard sets a week, split over two sessions; beginners make good progress on less. On every press, keep your shoulder blades pulled back and down. It keeps the work on the chest and the shoulders out of a strained position.

Seven to start with

  1. 1
    IntermediateBarbell Bench Press

    The standard heavy press. It is the easiest chest lift to load in small steps and track week to week.

  2. 2
    IntermediateIncline Dumbbell Press

    Moves the work to the upper chest, and the dumbbells make each side carry its own load.

  3. 3
    BeginnerPush-Up

    Needs nothing but the floor, and scales from hands on a bench to a weighted vest.

  4. 4
    BeginnerMachine Chest Press

    The machine fixes the path, so you can push hard sets close to failure without a spotter.

  5. 5
    IntermediateCable Crossover

    The cable keeps tension on the chest through the whole movement. A good lighter second exercise.

  6. 6
    IntermediateFlat Dumbbell Fly

    Trains the chest at full stretch with little help from the triceps.

  7. 7
    AdvancedChest Dip

    Leaning forward loads the lower chest. Leave it for when your shoulders are comfortable at the bottom.

All 100+ chest exercises