Chest Exercises - Free Weight

Other ways to work your Chest: Bodyweight Machine Resistance Tube Stability Ball

Exercises with your chest as the primary target:

  • Chest Fly

    This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.

  • Chest Press

    This exercise strengthens the stabilizer muscles of your chest and shoulders and is the classic way to strengthen your chest with free weights.

  • Decline Chest Press

    This exercise is done on a bench with your head below your hips. It works the lowest part of the pectorals and your triceps.

  • Incline Chest Press

    This is done on an incline bench which has a slight lean backwards. You can vary the bench to many different angles in order to target the chest and shoulders from different directions.

  • Barbell Chest Press

    This is a typical "bench press" done with a barbell with weighted plates on each end of the bar.

  • Barbell Decline Chest Press

    Using a barbell allows you to strengthen your stability muscles in your shoulders and chest.

  • Barbell Incline Chest Press

    Using an incline bench targets the upper chest more so than using a flat bench for chest press. You can even vary the angles on some benches.

  • Barbell Pullover

    Use a barbell on a flat bench to do this pullover exercise to strengthen your back and under arm muscles.

  • Decline Dumbbell Chest Fly

    This exercise targets the pecs in a different way and is a great way to ensure that you are hitting the chest muscles from every direction.

  • Pullover

    This exercise targets the pulling muscles of your back from a different angle than other typical back exercises.

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