Muscle group
Chest exercises
46 exercises train the chest directly. Another 10 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.
Most chest volume
Programs that train chest hardest
Ranked by how many working sets aim at the chest over one full cycle.
Working sets per cycle050100150200
- 1Juggernaut Method 2.0156
- 2GZCL: Jacked & Tan 2.0101
- 3The Rippler84
- 4Bullmastiff76
- 5GZCL UHF75
- 690-Day Transformation72
Recurring programs repeat that cycle indefinitely.
The exercises
All chest exercises
Archer Push Up
Bench Press - Wide Grip (Barbell)
Bench Press (Barbell)
Bench Press (Cable)
Bench Press (Dumbbell)
Bench Press (Smith Machine)
Butterfly (Pec Deck)
Cable Fly Crossovers
Chest Dip
Chest Dip (Assisted)
Chest Dip (Weighted)
Chest Fly (Band)
Chest Fly (Dumbbell)
Chest Fly (Machine)
Chest Fly (Suspension)
Chest Press (Band)
Chest Press (Machine)
Clap Push Ups
Decline Bench Press (Barbell)
Decline Bench Press (Dumbbell)
Decline Bench Press (Machine)
Decline Bench Press (Smith Machine)
Decline Chest Fly (Dumbbell)
Decline Push Up
Dumbbell Squeeze Press
Floor Press (Barbell)
Floor Press (Dumbbell)
Hex Press (Dumbbell)
Incline Bench Press (Barbell)
Incline Bench Press (Dumbbell)
Incline Bench Press (Smith Machine)
Incline Chest Fly (Dumbbell)
Incline Chest Press (Machine)
Incline Push Ups
Iso-Lateral Chest Press (Machine)
Kneeling Push Up
Low Cable Fly Crossovers
One Arm Push Up
Plate Press
Plate Squeeze (Svend Press)
Pullover (Dumbbell)
Push Up
Push Up (Weighted)
Seated Chest Flys (Cable)
Single Arm Cable Crossover
Wide Push Up
Indirect work
Also works the chest
These target another muscle, but the chest still does its share.
