Chest

19 exercises in this group

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What you have:

“Home” means bodyweight exercises. Select the equipment you have and we’ll show only what you can do with it.

Hammer Strength Chest Press

Pectoralis major, Triceps brachii (triceps), Chest muscles (pectorals), Upper chest (clavicular head of pectoralis major), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Anterior deltoid (front delts), Pectoralis minor, Serratus anterior, Deltoid

Flat Dumbbell Bench Press

Pectoralis major, Upper chest (clavicular head of pectoralis major), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Chest muscles (pectorals), Triceps brachii (triceps), Anterior deltoid (front delts), Pectoralis minor, Serratus anterior, Deltoid

Incline Dumbbell Bench Press

Upper chest (clavicular head of pectoralis major), Chest muscles (pectorals), Anterior deltoid (front delts), Triceps brachii (triceps), Pectoralis minor, Deltoid

Barbell Bench Press

Incline Barbell Bench Press

Upper chest (clavicular head of pectoralis major), Pectoralis major, Anterior deltoid (front delts), Chest muscles (pectorals), Deltoid, Triceps brachii (triceps), Pectoralis minor, Serratus anterior

Flat Bench Smith Machine Press

Decline Barbell Bench Press

Pectoralis major, Chest muscles (pectorals), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Anterior deltoid (front delts), Triceps brachii (triceps), Pectoralis minor, Deltoid, Upper chest (clavicular head of pectoralis major)

Close-Grip Barbell Bench Press

Triceps brachii (triceps), Pectoralis major, Anterior deltoid (front delts), Chest muscles (pectorals), Deltoid

Incline Smith Machine Press (30°)

Pectoralis major, Upper chest (clavicular head of pectoralis major), Chest muscles (pectorals), Anterior deltoid (front delts), Triceps brachii (triceps), Pectoralis minor, Serratus anterior, Deltoid

Dips

Pectoralis major, Triceps brachii (triceps), Anterior deltoid (front delts), Chest muscles (pectorals), Deltoid, Middle chest (sternal head of pectoralis major)

Chest-Focused Ring Dips

Pectoralis major, Lower chest (abdominal head of pectoralis major), Triceps brachii (triceps), Anterior deltoid (front delts)

Push-Ups

Pectoralis major, Anterior deltoid (front delts), Triceps brachii (triceps), Upper trapezius, Lower trapezius, Serratus anterior

Diamond Push-Ups

Triceps brachii (triceps), Pectoralis major, Anterior deltoid (front delts), Serratus anterior

Dumbbell Pullover

Serratus anterior, Latissimus dorsi (lats), Pectoralis major, Pectoralis minor, Rhomboids, Triceps brachii (triceps), Chest muscles (pectorals)

Flat Dumbbell Flyes

Pectoralis major, Chest muscles (pectorals), Upper chest (clavicular head of pectoralis major), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Anterior deltoid (front delts), Serratus anterior, Deltoid

Incline Dumbbell Flyes

Upper chest (clavicular head of pectoralis major), Anterior deltoid (front delts), Chest muscles (pectorals), Deltoid, Serratus anterior

Decline Dumbbell Flyes

Pectoralis major, Lower chest (abdominal head of pectoralis major), Chest muscles (pectorals), Anterior deltoid (front delts), Triceps brachii (triceps), Deltoid

Standing Cable Crossover

Pectoralis major, Chest muscles (pectorals), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Pectoralis minor, Anterior deltoid (front delts), Serratus anterior

Machine Chest Fly

Pectoralis major, Upper chest (clavicular head of pectoralis major), Middle chest (sternal head of pectoralis major), Lower chest (abdominal head of pectoralis major), Biceps brachii (biceps)