Chest exercises train the pectorals through pressing and fly patterns: push-up progressions, dumbbell presses, and squeeze-focused moves. The chest responds well to both heavy pressing and lighter, longer-range fly work, so a complete program usually borrows from each. Beginners get a long way on push-up variations alone before any equipment is needed.
Below are 11 chest exercises, 4 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: I'm in no rush to move people off push-up variations. There's more pressing strength hiding in them than most people expect, and you need zero equipment.
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All Chest Exercises (11)
Frequently Asked Questions
What are the best chest exercises for beginners?
Bench Dip, Chest Fly, and Incline Push-Up are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for chest exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train chest?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Bench Dip and Chest Fly, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these chest exercises harder over time?
Once your form is repeatable, progress toward harder options such as Diamond Press and Lateral Push Up. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.