Chest exercises
352 exercises that work the chest (pectoralis major), easiest first.
At home or with basic kit 297
- Chest Opener — Arm Swing Beginner friendly · No equipment
- Clasped Hands Chest Stretch Beginner friendly · No equipment
- Corpse Pose Beginner friendly · No equipment
- Doorway Chest Stretch Beginner friendly · Wall / Door Frame
- Foam Roller Thoracic Extension — Passive Beginner friendly · Foam Roller
- Open Book — Reduced Arc Beginner friendly · No equipment
- Reclined Butterfly Beginner friendly · No equipment
- Resistance Band Shoulder Internal Rotation Beginner friendly · Resistance Band
- Sphinx Pose Beginner friendly · No equipment
- Supported Bridge — Block Under Sacrum Beginner friendly · Yoga Block
- Supported Fish — Block at Thoracic Spine Beginner friendly · Yoga Block
- Swan Prep — Elbows Bent Beginner friendly · No equipment
- Thoracic Extension — Rolled Towel Beginner friendly · Towel
- Wall Chest Stretch Beginner friendly · Wall / Door Frame
- Wall Chest Stretch — Low Arm Beginner friendly · Wall / Door Frame
- Wall Push-up Beginner friendly · Wall / Door Frame
- Basic Shadow Boxing Beginner friendly · No equipment
- Cobra Pose Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Active Beginner friendly · Foam Roller
- Front Raise Beginner friendly · Dumbbells
- Incline Push-up Beginner friendly · Plyo Box / Step Platform
- Knee Push-up Beginner friendly · No equipment
- Kneeling Forward Breakfall Beginner friendly · No equipment
- Open Book Beginner friendly · No equipment
- Prone Press-Up Beginner friendly · No equipment
- Reclined Butterfly — Arms Overhead Beginner friendly · No equipment
- Resistance Band Alternating Front Raise Beginner friendly · Resistance Band
- Resistance Band Front Raise Beginner friendly · Resistance Band
- Savasana — Eyes Open Stillness Beginner friendly · No equipment
- Seal Walk — Short Distance Beginner friendly · No equipment
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Slow Backfist Beginner friendly · No equipment
- Slow Elbow Pattern Beginner friendly · No equipment
- Slow Overhand Pattern Beginner friendly · No equipment
- Slow Upward Elbow Beginner friendly · No equipment
- Swan Prep Beginner friendly · No equipment
- Thoracic Extension Stretch Beginner friendly · No equipment
- Thoracic Extension with Arms Overhead — Dynamic Beginner friendly · No equipment
- Wall Biceps Stretch Beginner friendly · Wall / Door Frame
- Body Shot Only Beginner friendly · No equipment
- BOSU Ball Incline Push-Up Beginner friendly · BOSU Ball
- Bridge Pose Beginner friendly · No equipment
- Chest Opener with Bands Beginner friendly · Resistance Band
- Clasped Hands Chest Stretch — Forward Fold Beginner friendly · No equipment
- Commando Crawl — Elevated Beginner friendly · No equipment
- Doorway Pec Minor Stretch Beginner friendly · Wall / Door Frame
- Double Leg Kick — Hands on Lower Back Beginner friendly · No equipment
- Dumbbell Rotational Press — Seated Beginner friendly · Dumbbells
- Inchworm Beginner friendly · No equipment
- Isometric Chest Fly Hold Beginner friendly · Dumbbells
- Jab-Cross Combination Beginner friendly · No equipment
- Kata — Slow Form Beginner friendly · No equipment
- Leg Pull Back — Hold Beginner friendly · No equipment
- Lizard Crawl — Knee to Hand Beginner friendly · No equipment
- Medicine Ball Chest Pass — Seated Beginner friendly · Medicine Ball
- Medicine Ball Rotational Throw — Seated Beginner friendly · Medicine Ball, Wall / Door Frame
- Mitts — Simple Two-Punch Calls Beginner friendly · Focus Mitts / Strike Pads
- Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
- PNF D1 Flexion — Bodyweight Beginner friendly · No equipment
- Prone Press-Up — Hold at Top Beginner friendly · No equipment
- Push-up Beginner friendly · No equipment
- Push-Up Position Wrist Circles Beginner friendly · No equipment
- Resistance Band Chest Fly Beginner friendly · Resistance Band
- Resistance Band Chest Press Beginner friendly · Resistance Band
- Resistance Band Incline Press Beginner friendly · Resistance Band
- Resistance Band Low Fly Beginner friendly · Resistance Band
- Seal Walk Beginner friendly · No equipment
- Serratus Punch Beginner friendly · No equipment
- Serratus Punch — Alternating Beginner friendly · No equipment
- Short Hook Drill Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Slow Pummelling Practice Beginner friendly · No equipment
- Spider Walk — Contralateral Beginner friendly · No equipment
- Standing Forward Fold — Hands Clasped Behind Back Beginner friendly · No equipment
- Sun Salutation Beginner friendly · No equipment
- Thoracic Extension — Arms Overhead Beginner friendly · Foam Roller
- Thoracic Extension — Over Foam Roller Beginner friendly · Foam Roller
- Tricep Dip Beginner friendly · Chair
- Upward-Facing Dog Beginner friendly · No equipment
- Wall Ball — Two Hands Beginner friendly · Medicine Ball
- Wall Chest Stretch — High Arm Beginner friendly · Wall / Door Frame
- Wim Hof — Single Round Beginner friendly · No equipment
- Bear Crawl Some experience helps · No equipment
- Catch and Throw — Partner Wall Ball Some experience helps · Medicine Ball
- Commando Crawl Some experience helps · No equipment
- Crab Reach Some experience helps · No equipment
- Crocodile Walk — Elevated Some experience helps · No equipment
- Double Leg Kick Some experience helps · No equipment
- Dumbbell Floor Press Some experience helps · Dumbbells
- Elbow Strike — Horizontal Some experience helps · No equipment
- Elbow Strike — Upward Some experience helps · No equipment
- Fish Pose Some experience helps · No equipment
- Foam Roller Thoracic Extension — Arms Overhead Some experience helps · Foam Roller
- Four-Limb Crawl — Forward Some experience helps · No equipment
- Full Upward Dog Some experience helps · No equipment
- Half-Kneeling Rotational Throw Some experience helps · Medicine Ball
- Half-Kneeling Side Throw Some experience helps · Medicine Ball
- Holotropic — Short Session Some experience helps · No equipment
- Hook Punch Drill Some experience helps · No equipment
- Isometric Push-Up Bottom Hold Some experience helps · No equipment
- Isometric Wall Push Some experience helps · Wall / Door Frame
- Kata — Basic Strike Pattern Some experience helps · No equipment
- Kneeling Shot Put Some experience helps · Medicine Ball
- Knife Hand Strike Drill Some experience helps · No equipment
- Medicine Ball Chest Pass Some experience helps · Medicine Ball
- Medicine Ball Chest Pass — Rotational Some experience helps · Medicine Ball
- Medicine Ball Rotational Chest Pass — Partner Some experience helps · Medicine Ball
- Medicine Ball Rotational Chest Press — Floor Some experience helps · Medicine Ball
- Medicine Ball Soccer Throw Some experience helps · Medicine Ball
- Pallof Press Some experience helps · No equipment
- Pilates Push Up — Knees Down Some experience helps · No equipment
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Resistance Band Single Arm Press Some experience helps · Resistance Band
- Sandbag Squat Some experience helps · Sandbag
- Seal Walk — Fists Some experience helps · No equipment
- Shadow Boxing Some experience helps · No equipment
- Staggered Stance Chest Pass Some experience helps · Medicine Ball
- Stationary Overhead Throw Some experience helps · Medicine Ball
- Stationary Smash Practice Some experience helps · Sport Ball
- Swan — Full Extension Some experience helps · No equipment
- Tate Press Some experience helps · Dumbbells
- Uppercut Drill Some experience helps · No equipment
- Wide Push-up Some experience helps · No equipment
- Worm Some experience helps · No equipment
- Backfist Strike Drill Some experience helps · No equipment
- Body Shot Combination Some experience helps · No equipment
- BOSU Ball Push-Up Some experience helps · BOSU Ball
- Bow Pose Some experience helps · No equipment
- Breakfall — Forward Some experience helps · No equipment
- Caterpillar Push-Up Walk Some experience helps · No equipment
- Crab Reach — Held Extension Some experience helps · No equipment
- Crocodile Walk Some experience helps · No equipment
- Decline Push-up Some experience helps · Plyo Box / Step Platform
- Diamond Push-up Some experience helps · No equipment
- Double Leg Kick — Slow Extension Some experience helps · No equipment
- Dumbbell Push Press Some experience helps · Dumbbells
- Dumbbell Rotational Press Some experience helps · Dumbbells
- Inchworm with Push-up Some experience helps · No equipment
- Jab-Cross-Hook Combination Some experience helps · No equipment
- Knuckle Push-Up Some experience helps · No equipment
- Leg Pull Back Some experience helps · No equipment
- Lizard Crawl Some experience helps · No equipment
- Medicine Ball Rotational Chest Press — Partner Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw — Partner Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw — Wall Some experience helps · Medicine Ball, Wall / Door Frame
- Mountain Climbers Some experience helps · No equipment
- Overhand Punch Drill Some experience helps · No equipment
- Overhead Throw Mechanics Drill Some experience helps · Medicine Ball
- Pallof Press — Half Kneeling Some experience helps · No equipment
- Parallette Push-up Some experience helps · Parallette Bars
- Peek-a-Boo Defense Drill Some experience helps · No equipment
- Planche Lean Some experience helps · No equipment
- Plank with Shoulder Tap Some experience helps · No equipment
- Pummelling Drill Some experience helps · No equipment
- Punch-Down-Up Only Some experience helps · No equipment
- Push Up — Pilates Style Some experience helps · No equipment
- Push-Up Position Wrist Circles — Extended Plank Some experience helps · No equipment
- Reclining Hero Pose Some experience helps · No equipment
- Resistance Band Push-Up Some experience helps · Resistance Band
- Ring Support Hold Some experience helps · Gymnastics Rings
- Rotational Passing Drill Some experience helps · Medicine Ball
- Sandbag Bear Hug Carry Some experience helps · Sandbag
- Sandbag Rotational Press — Kneeling Some experience helps · Sandbag
- Serratus Punch — Dumbbell Some experience helps · Dumbbells
- Serve Wind-Up and Follow-Through Drill Some experience helps · No equipment
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Side-Arm Throw Mechanics Drill Some experience helps · Medicine Ball
- Spider Walk Some experience helps · No equipment
- Squat Thrust Some experience helps · No equipment
- Standard Burpee Some experience helps · No equipment
- Surya Namaskar B Some experience helps · No equipment
- Swan Some experience helps · No equipment
- Tuck Skin the Cat Some experience helps · No equipment
- Tummo — Wim Hof Foundation Some experience helps · No equipment
- Upward Dog — Extended Hold Some experience helps · No equipment
- Wide-Legged Forward Fold — Clasped Hands Overhead Some experience helps · No equipment
- Wim Hof Breathing Some experience helps · No equipment
- Worm — Slow Wave Some experience helps · No equipment
- Wrist Weight-Bearing Extension — Push-Up Position Some experience helps · No equipment
- Bar Dip Some experience helps · Pull-up Bar
- Body-Head Combination Some experience helps · No equipment
- Camel Pose Some experience helps · No equipment
- Caterpillar Walk — Three Push-Ups Some experience helps · No equipment
- Clinch Entry — Dirty Boxing Some experience helps · No equipment
- Clinch Entry to Inside Position Some experience helps · No equipment
- Commando Crawl — Weighted Vest Some experience helps · Weighted Vest
- Crocodile Walk — Ground Touch Some experience helps · No equipment
- Cross Body Mountain Climbers Some experience helps · No equipment
- Four-Limb Coordination Crawl Some experience helps · No equipment
- Front Kick to Counter Combination Some experience helps · No equipment
- Hip-to-Shoulder Rotational Throw Sequence Some experience helps · Medicine Ball
- Holotropic Breathing Some experience helps · No equipment
- Inchworm Burpee Some experience helps · No equipment
- Isometric Dip Hold Some experience helps · Parallette Bars
- Jab-Cross-Hook-Uppercut Combination Some experience helps · No equipment
- Knife Hand Combination Sequence Some experience helps · No equipment
- Lead-Rear Hook Combination Some experience helps · No equipment
- Lizard Crawl — Elbow Touch Some experience helps · No equipment
- Low Lunge — Backbend Some experience helps · No equipment
- Medicine Ball Shot Put Drill Some experience helps · Medicine Ball
- Mitts Combination Drill Some experience helps · Focus Mitts / Strike Pads
- Overhand to Body Hook Some experience helps · No equipment
- Overhead Smash Approach Some experience helps · Sport Ball
- Parallel Bar Dip Some experience helps · Parallette Bars
- Pilates Push Up — 5 Reps Some experience helps · No equipment
- Pummelling to Clinch Entry Some experience helps · No equipment
- Rear Naked Choke Drill Some experience helps · No equipment
- Ring Push-up Some experience helps · Gymnastics Rings
- Sandbag Rotational Press Some experience helps · Sandbag
- Shadowboxing — Advanced Combination Drill Some experience helps · No equipment
- Single Dumbbell Devil Press Some experience helps · Dumbbells
- Spider Walk — Backward Some experience helps · No equipment
- Tummo Breathing Some experience helps · No equipment
- Uppercut to Hook Combination Some experience helps · No equipment
- Wall Ball Some experience helps · Medicine Ball, Wall / Door Frame
- Wall Walk Some experience helps · Wall / Door Frame
- Weighted Bear Crawl Some experience helps · Weighted Vest
- Zercher Carry Some experience helps · No equipment
- Acceleration Sprint — Push-Up Start Advanced · No equipment
- Archer Push-up Advanced · No equipment
- BOSU Ball Push-Up — Feet Elevated Advanced · BOSU Ball, Plyo Box / Step Platform
- Box Jump to Push-Up Advanced · Plyo Box / Step Platform
- Burpees Advanced · No equipment
- Clap Push-Up Advanced · No equipment
- Combat Burpee Advanced · No equipment
- Fingertip Push-Up Advanced · No equipment
- Fish Pose — Lotus Legs Advanced · No equipment
- Four-Limb Crawl — Backward Advanced · No equipment
- Four-Limb Crawl — Lateral Advanced · No equipment
- Horizontal Elbow to Knee Combination Advanced · No equipment
- Kata — Full Speed Advanced · No equipment
- Leg Pull Back — Toe Touch Forward Advanced · No equipment
- Medicine Ball Rotational Throw — Explosive Step Advanced · Medicine Ball, Wall / Door Frame
- Plyometric Push-up Advanced · No equipment
- Proprioceptive Catch — Blindfolded Advanced · Medicine Ball
- Reclining Hero — Arms Overhead Advanced · No equipment
- Renegade Row Advanced · No equipment
- Resistance Band Plyometric Push-Up Advanced · Resistance Band
- Running Forward Breakfall Advanced · No equipment
- Running Overhead Throw Advanced · Medicine Ball
- Sandbag Get-Up Advanced · Sandbag
- Sandbag Rotational Press — Explosive Advanced · Sandbag
- Shadowboxing — 5-Punch Combo with Slip Advanced · No equipment
- Side-Arm Throw with Run-Up Advanced · Medicine Ball
- Six-Punch Combination Advanced · No equipment
- Skin the Cat Advanced · No equipment
- Spinning Backfist Drill Advanced · No equipment
- Swan — Arms Released Advanced · No equipment
- T Push-Up Advanced · No equipment
- Tuck Back Lever Hold Advanced · Pull-up Bar
- Upward Elbow to Clinch Advanced · No equipment
- Wheel Pose Advanced · No equipment
- Wim Hof — Cold Exposure Integration Advanced · No equipment
- 40-Yard Dash — from Push-Up Start Advanced · No equipment
- Burpee Box Jump Advanced · Plyo Box / Step Platform
- Burpee Over Bar Advanced · No equipment
- Camel Pose — Full Expression Advanced · No equipment
- Combat Burpee with Strike Advanced · No equipment
- Devil Press Advanced · Dumbbells
- Glide Shot Put Pattern Advanced · Medicine Ball
- Holotropic — Full Session Advanced · No equipment
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- Jump Serve Pattern Advanced · Sport Ball
- Jump Smash with Run-Up Advanced · Sport Ball
- Loaded Rotational Throw into Sprint Advanced · Medicine Ball
- Mitts — Complex Combination with Slips Advanced · Focus Mitts / Strike Pads
- One-Arm Knuckle Push-Up Advanced · No equipment
- Punch-Sprawl-Up Conditioning Circuit Advanced · No equipment
- Reactive Slip and Counter Advanced · No equipment
- Ring Dip Advanced · Gymnastics Rings
- Sprawl Burpee Advanced · No equipment
- Sprint Start — from Prone Advanced · No equipment
- Staggered Stance Chest Pass — Eyes Closed Advanced · Medicine Ball
- Staggered Stance Chest Pass — Single Leg Advanced · Medicine Ball
- T Push-Up with Dumbbell Row Advanced · Dumbbells
- Tuck Planche Advanced · No equipment
- Tummo — Extended Retention with Bandhas Advanced · No equipment
- Wall Ball — Eyes Closed Advanced · Medicine Ball
- Wall Ball — Single Hand Advanced · Medicine Ball
- Weighted Dip Advanced · Parallette Bars
- Advanced Tuck Planche Expert · No equipment
- Burpee Pull-up Expert · Pull-up Bar
- Double Clap Push-Up Expert · No equipment
- Fingertip Push-Up — Three-Finger Expert · No equipment
- Man Maker Expert · Dumbbells
- Muscle-up Expert · Pull-up Bar
- One Arm Push-up Expert · No equipment
- Punch-Sprawl-Up — Max Speed Expert · No equipment
- Skin the Cat to L-sit Expert · Gymnastics Rings
- Sprawl Burpee with Rear Strike Expert · No equipment
- Wheel Pose — One-Leg Lift Expert · No equipment
- Back Lever Expert · Pull-up Bar
- Full Planche Expert · No equipment
- Planche Push-up Expert · No equipment
- Ring Muscle-up Expert · Gymnastics Rings
- Straddle Planche Expert · No equipment
With gym equipment 55
- Incline Machine Chest Press Beginner friendly · Chest Press Machine
- Machine Chest Press Beginner friendly · Chest Press Machine
- Pec Deck Beginner friendly · Pec Deck Machine
- Assisted Dip Machine Beginner friendly · Assisted Dip Machine
- Cable Front Raise Beginner friendly · Cable Machine
- Elliptical Trainer Beginner friendly · Elliptical Trainer
- Light Touch Body Work Beginner friendly · Heavy Bag
- Smith Machine Bench Press Beginner friendly · Smith Machine
- Barbell Landmine Twist — Kneeling Some experience helps · Barbell, Weight Plates
- Barbell Pullover Some experience helps · EZ Bar, Weight Bench
- Cable Chest Fly Some experience helps · Cable Machine
- Decline Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Decline Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Dumbbell Chest Pullover Some experience helps · Dumbbells, Weight Bench
- Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- High Cable Fly Some experience helps · Cable Machine
- Incline Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Incline Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- Landmine Rotation — Half Kneeling Some experience helps · Barbell, Weight Plates
- Light Sled Push Some experience helps · Sled
- Low Cable Fly Some experience helps · Cable Machine
- Single Arm Cable Fly Some experience helps · Cable Machine
- Barbell Bench Press Some experience helps · Barbell, Weight Bench
- Barbell Floor Press Some experience helps · Barbell
- Barbell Landmine Twist Some experience helps · Barbell, Weight Plates
- Breaststroke on Reformer Some experience helps · Pilates Reformer
- Close Grip Bench Press Some experience helps · Barbell, Weight Bench
- Horizontal Cable Woodchop Some experience helps · Cable Machine
- Incline Barbell Bench Press Some experience helps · Barbell, Squat Rack, Weight Bench
- Landmine Rotation Some experience helps · Barbell, Weight Plates
- Landmine Single-Arm Rotational Press — Half Kneeling Some experience helps · Barbell, Weight Plates
- Medicine Ball Rotational Chest Press — Bench Some experience helps · Medicine Ball, Weight Bench
- PNF D1 Flexion — Cable Some experience helps · Cable Machine
- Single Arm Landmine Press Some experience helps · Barbell
- Cross Trainer Intervals Some experience helps · Elliptical Trainer
- Heavy Bag Body Work Drill Some experience helps · Heavy Bag
- Heavy Bag Boxing Some experience helps · Heavy Bag, Boxing Gloves
- Landmine Rotational Press Some experience helps · Barbell, Weight Plates
- Landmine Single-Arm Rotational Press Some experience helps · Barbell, Weight Plates
- Resisted Sprint — Light Sled (10–15% BW) Some experience helps · Sled
- Assault Bike Sprint Advanced · Assault / Air Bike
- Breaststroke — Legs Lifted Advanced · Pilates Reformer
- Landmine Push Press Rotation Advanced · Barbell, Weight Plates
- Landmine Rotation — Explosive Advanced · Barbell, Weight Plates
- Paused Bench Press Advanced · Barbell, Weight Bench
- Sled Push — Combat Drive Advanced · Sled
- Sled Sprint — Acceleration Focus Advanced · Sled
- Assault Bike Advanced · Assault / Air Bike
- Heavy Bag Body Work — Full Power Advanced · Heavy Bag
- Heavy Sled Push — Max Load Advanced · Sled
- Resisted Sprint — Sled Push Advanced · Sled
- Tyre Flip Advanced · Tyre
- Resisted Sprint — Heavy Sled (>30% BW) Expert · Sled
- Human Flag Expert · Vertical Pole