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Chest Exercises - A Huge Variety of Exercises for Your Chest

You probably know how important it is to work your chest, not just for strong muscles but to keep your upper body from losing muscle as you age- something that happens to all of us if we don't keep lifting weights.

The good new is, your chest muscles are some of the biggest in your upper body and, therefore, they're nice and strong. Even better news, there are tons of great chest exercises. So many, I couldn't include them all. However, I've put together a nice sample of different moves targeting the chestmuscles. You typically want to choose about 3-5 different exercises, depending on your fitness level and goals, and you want to choose exercises that will target your chest from every angle.

Create Your Own Chest Workout 

  • Beginners:  Choose 1-2 exercises from the first and second column and do 1-2 sets of 12-16 reps
  • Inter/Adv:  Choose 1-2 exercises from each column for 2-3 sets of 8-12 reps, resting between sets
  • Use enough weight that you can ONLY complete the desired number of reps


Chest Presses
The chest press works the major muscles of the chest, shoulders and triceps.  To perform a basic press, lie on a bench and hold weights over chest, elbows bent at 90 degree angles.  Press arms straight up, then lower back to starting position.
Pushups work almost every muscle in the body with an emphasis on the chest and arms. For a basic pushup, place hands shoulder-width apart, bend arms and lower down as far as you can.  Straighten arms and push up without locking elbows.  

Chest Flies
The fly also works the major muscles of the chest with a focus on the outer portion.  For a fly, lie on a bench with palms facing in.  Lower weights out to sides, elbows slightly bent. Stop at shoulder level, then bring weights back up over chest.


Barbell Bench Press


Pushups on the Knees


Dumbbell Chest Fly

Dumbbell Chest Press
Pushups on the Toes
 Chest Fly on the Ball
Incline Chest Press
Pushups on the Ball
Incline Chest Fly
 Incline Chest Fly
Chest Press w/ Resistance Band
Pushups with Resistance
One-Armed Fly with Band
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