Hominin · muscle group
chest
The chest muscles (pectoralis major and minor) bring the arm across the body and push things away; bench presses, push-ups and flyes work them.
84 exercises in the reference train it as their main target.
barbell
- Barbell Bench Press - Medium Grip · beginner, compound
- Barbell Incline Bench Press - Medium Grip · beginner, compound
- Decline Barbell Bench Press · beginner, compound
- Front Raise And Pullover · beginner, compound
- Barbell Guillotine Bench Press · intermediate, compound
- Neck Press · intermediate, compound
- Wide-Grip Barbell Bench Press · intermediate, compound
- Wide-Grip Decline Barbell Bench Press · intermediate, compound
- Wide-Grip Decline Barbell Pullover · intermediate, compound
dumbbell
- Incline Dumbbell Press · beginner, compound
- Dumbbell Flyes · beginner, isolation
- Dumbbell Bench Press · beginner, compound
- Decline Dumbbell Bench Press · beginner, compound
- Decline Dumbbell Flyes · beginner, compound
- Dumbbell Bench Press with Neutral Grip · beginner, compound
- Hammer Grip Incline DB Bench Press · beginner, compound
- Incline Dumbbell Bench With Palms Facing In · beginner, compound
- Incline Dumbbell Flyes · beginner, compound
- Incline Dumbbell Flyes - With A Twist · beginner, compound
- One Arm Dumbbell Bench Press · beginner, compound
- Around The Worlds · intermediate, compound
- Bent-Arm Dumbbell Pullover · intermediate, compound
- Straight-Arm Dumbbell Pullover · intermediate, compound
- One-Arm Flat Bench Dumbbell Flye · beginner, isolation
No equipment
- Pushups · beginner, compound
- Incline Push-Up · beginner, compound
- Incline Push-Up Medium · beginner, compound
- Incline Push-Up Reverse Grip · beginner, compound
- Incline Push-Up Wide · beginner, compound
- Isometric Wipers · beginner, compound
- Push Up to Side Plank · beginner, compound
- Push-Up Wide · beginner, compound
- Push-Ups With Feet Elevated · beginner, compound
- Pushups (Close and Wide Hand Positions) · beginner, compound
- Clock Push-Up · intermediate, compound
- Single-Arm Push-Up · intermediate, compound
- Isometric Chest Squeezes · beginner, compound
- Plyo Push-up · beginner, compound
cable
- Cable Crossover · beginner, isolation
- Cable Chest Press · beginner, compound
- Incline Cable Chest Press · beginner, compound
- Standing Cable Chest Press · beginner, compound
- Cable Iron Cross · beginner, isolation
- Low Cable Crossover · beginner, isolation
- Single-Arm Cable Crossover · beginner, isolation
- Flat Bench Cable Flyes · intermediate, isolation
- Incline Cable Flye · intermediate, isolation
machine
- Decline Smith Press · beginner, compound
- Leverage Chest Press · beginner, compound
- Leverage Decline Chest Press · beginner, compound
- Leverage Incline Chest Press · beginner, compound
- Machine Bench Press · beginner, compound
- Smith Machine Bench Press · beginner, compound
- Smith Machine Decline Press · beginner, compound
- Smith Machine Incline Bench Press · beginner, compound
- Butterfly · beginner, isolation
kettlebells
- Alternating Floor Press · beginner, compound
- Extended Range One-Arm Kettlebell Floor Press · beginner, compound
- Leg-Over Floor Press · intermediate, compound
- One-Arm Kettlebell Floor Press · intermediate, compound
- Plyo Kettlebell Pushups · expert, compound
e-z curl bar
- Bodyweight Flyes · intermediate, isolation
bands
- Bench Press - With Bands · beginner, compound
- Cross Over - With Bands · beginner, compound
exercise ball
- Push-Ups With Feet On An Exercise Ball · intermediate, compound
medicine ball
- Chest Push (multiple response) · beginner, compound
- Chest Push (single response) · beginner, compound
- Chest Push from 3 point stance · beginner, compound
- Chest Push with Run Release · beginner, compound
- Medicine Ball Chest Pass · beginner, compound
Other equipment
- Dips - Chest Version · intermediate, compound
- Decline Push-Up · beginner, compound
- Suspended Push-Up · beginner, compound
- Svend Press · beginner, compound
- Chain Press · intermediate, compound
- Heavy Bag Thrust · beginner, compound
- Incline Push-Up Depth Jump · beginner, compound
- Drop Push · intermediate, compound
- Forward Drag with Press · intermediate, compound
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · forearms · glutes · hamstrings · lats · lower back · middle back · neck · quadriceps · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).