Announcing that you know the best 5 chest exercises might be met with some debate, and I generally refrain from telling people what they should do. BUT, in this case, I can tell you 5 of the best exercises you can be doing to build your chest!

Working your chest is so fun! I really didn’t fully appreciate this until somewhere around 2018, when I had a minor disc injury. I took time off the deadlifts and squats, and focused on upper body, including bench press. It became my strongest lift. Turning a lift that was your nemesis into one of your strongest is FUN.
Why Working Chest is Fun
Working your chest is fun! It’s classic, it’s primal, and it just feels good! After you get a great chest workout, you’ll get a nice pump. It’s immediate gratification – it tells you what you’ll look like in the future, if you keep going.
When you do keep going, you get stronger, feel more powerful, have better posture, and healthier shoulders. It’s a win-win. A strong chest enhances your upper body strength and makes full-body workouts feel easier and builds confidence.
Besides, the chest is a highly visible muscle group, and developing it creates that wide, strong upper body look that’s especially noticeable in T-shirts or at the beach. Let me tell ya, it’s water season in Austin. It’s hot here and people are jumping in lakes!
Finally, everyone’s going to ask you, “how much ya bench?!” It’s the go to lifting question. Doesn’t matter if you’re a powerlifter, cross fitter, or recreational lifter. People will ask about your bench. It’s fun to have an answer you’re proud of!

The Best 5 Chest Exercises
At the bottom of this post, I’ll explain more about chest anatomy for you nerds. But for now, let’s get right into the top 5 chest exercises:
1. Flat Barbell Bench Press
Like I mentioned earlier, this is the daddy of all chest exercises. Maybe of all the classic lifts. Every one’s going to ask what you bench, it’s an easy metric as you’ll see it in weight rooms, at the NFL combine, etc. The barbell bench is a great exercise to work on.
- Targets: Mid chest muscles, pectoralis major, anterior deltoids, and triceps
- Why it’s essential: A staple compound exercise for building overall strength and chest size. It’s one of the best ways to lift heavy weight and track progress. Classic compound exercise for building mass and strength; allows for heavy loading.
2. Incline Bench Press
- Targets: Upper chest (clavicular head of the pectoralis major), anterior deltoids
- Why it’s a best exercise: Pressing at an incline (30–45°) works the upper chest more directly than a flat bench press.
- Tips: Keep your shoulder blades retracted, press in a straight line, and use heavier weights over time for strength training.
- The incline bench press is going to be a bit harder than the flat bench. Know that going into it. It feels good! It feels powerful! It’s fun! But you won’t lift quite as heavy here as on your flat bench press.
3. Dumbbell Press/Incline Dumbbell Press
- Targets: Chest/Upper chest, anterior deltoids, and triceps assist
- Why it works: A pair of dumbbells gives you a larger range of motion, which leads to better muscle growth and recruitment of the chest musculature. It builds the upper portion of the chest for a fuller look; dumbbells allow for a better range of motion.
- Variation: Great for those who prefer resistance training with more control
4. Cable Chest Fly (High Cable Fly)
- Targets: Inner and lower chest, pectoralis minor
- Why it’s a favorite: Cable machines keep constant tension on the chest throughout the movement. Isolates the chest muscles while keeping constant tension.
- Tip: Adjust the cables to hit different angles and emphasize the full chest muscle groups.
- the cable fly is sometimes hard to set up, depending on your gym. It might require you to use the spot of 2 exercises since you’re using 2 cable stacks. If this is the case, look for a cable fly machine, pec deck, or even grab dumbbells for your fly.
5. Push-Ups (Incline, Decline, and Seal Push-Ups)
- Targets: Full chest, core-strength exercises. Pushups are a great way to build upper body strength in full-body workouts. They are bodyweight, versatile, and effective. Easily modified for any fitness level.
- Why it’s effective: Uses your own body weight, can be done anywhere—even on a park bench or tree branch!
- Incline push-ups emphasize the lower chest
- One-leg push-ups increase core and lower body engagement
- Elevate your feet to target the upper chest, or add a weight plate or band for more resistance.
- Here’s a comprehensive post on how to do pushups and pushup variations.
Bonus! Dips (Chest Version)
- Target: Lower chest, triceps.
- Why it’s great: Excellent bodyweight exercise for depth and strength in the lower pecs.
- Tip: Lean forward slightly and flare your elbows a bit to target the chest more than the triceps.
Here are 5 of the best chest exercises for muscle growth, strength, and definition. These target the upper chest, lower chest, and the full chest muscles, and they are great choices for chest day, whether you’re training for aesthetics or performance.
Bonus Chest Training Tips for Best Results
Train chest 1–2 times per week in a full-body workout or split routine. Include both compound and isolation movements
Most importantly, use a progressive overload strategy in your strength training. You won’t make change without pushing progress.
Finally, use free weights and machines (like cable machines) on your accessory work for variety and constant tension.

What Muscles to Chest Exercises Work?
Chest presses, whether done with dumbbells, a barbell, or a machine, are a compound exercise that primarily works the pectoralis major, the large fan-shaped chest muscle responsible for pushing movements.
Here are the main muscle groups worked during a chest press:
Primary Muscles (Prime Movers):
- Pectoralis Major
- Clavicular head (upper chest) – more engaged in incline presses
- Sternal head (middle/lower chest) – emphasized in flat and decline presses
Secondary Muscles (Synergists):
- Anterior Deltoids (front shoulders)
Help lift and stabilize the arms during the press. - Triceps Brachii (back of the upper arm)
Assist in extending the elbow during the press.
Stabilizer Muscles:
- Pectoralis Minor (beneath the major)
Helps stabilize the shoulder joint. - Serratus Anterior
Assists in scapular movement and stabilization. - Rotator Cuff Muscles (e.g., infraspinatus, teres minor)
Help stabilize the shoulder joint during pressing. - Core Muscles (e.g., rectus abdominis, obliques, transverse abdominis)
Especially engaged when doing chest presses on a weight bench or with free weights for good posture and balance.
The Best 5 Chest Exercises
There you have it! My 5 best chest exercise recommendations for building a strong chest, increasing upper body strength, and enhancing overall muscle growth. To get the best results, include different angles (flat, incline, decline), and focus on proper form and a full range of motion on these exercises.
Best Triceps Exercises for Women
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 💪

About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
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