503 exercises
The Best 503 Chest Exercises with Videos & Tips
Explore chest exercises designed to activate the pectoralis major and minor through pressing and fly movements. Every exercise includes HD video guidance and biomechanical form tips to help you build upper body pressing strength and develop a balanced chest.
Frequently Asked Questions
What muscles do chest exercises target?
Chest exercises primarily target the pectoralis major, which has an upper (clavicular) and lower (sternal) portion, and the pectoralis minor underneath. The anterior deltoids and triceps act as secondary movers in all pressing and fly movements. Adjusting the bench angle shifts emphasis between the upper and lower chest fibers.
How do I target the upper chest vs lower chest?
Incline pressing at 30–45 degrees shifts emphasis to the upper (clavicular) fibers of the pectoralis major. Flat bench targets the middle chest, while decline angles and dips emphasize the lower (sternal) fibers. A balanced chest routine includes at least one exercise from each angle across the week.
How often should I train chest for growth?
Most people see optimal chest growth with 2 sessions per week, totaling 12–20 sets. Splitting volume across two sessions allows you to train with higher intensity each time while giving the muscle 48–72 hours to recover between workouts. If you are a beginner, start with 8–10 sets per week and increase gradually.
