Recommended Chest Exercises: Key Movements to Build the Upper and Lower Chest
To build a solid chest, it's best to combine compound pressing movements with isolation movements that squeeze the chest together. On this page we've gathered recommended chest exercises you can follow step by step, from bodyweight push-ups to dumbbell and barbell bench presses and the machine chest press.
If you're a beginner, start with lower-strain movements like incline push-ups or the machine chest press to learn the form first, then add weight with dumbbell and barbell presses as you get comfortable. Each exercise comes with a 3D anatomy video and coaching points covering form, range of motion, and common mistakes.
Proper form and feeling the chest work come before weight. If you feel pain in your shoulder or wrist, stop immediately and reduce your range of motion or lower the weight to train safely.
A Routine Worth Pairing With
- Bulking & Muscle Growth — A heavy, hypertrophy-focused routine built around compound lifts
Recommended Exercises / Stretches
- Push-up — A fundamental bodyweight compound exercise that builds the chest, triceps, and shoulders.
- Incline Push-up — A push-up variation that elevates the upper body to reduce the load, ideal for beginners.
- Wide Push-up — A push-up variation with a wider hand placement to target the outer chest.
- Chest Press Machine — A beginner-friendly press where you sit at the machine and push the handles forward to stably train the chest.
- Incline Chest Press Machine — A machine press that pushes up on an incline to focus on the upper chest.
- Dumbbell Bench Press — A classic dumbbell press exercise that builds thickness across the whole chest.
- Barbell Bench Press — One of the big three upper-body lifts, highly effective for overall chest hypertrophy.
- Dumbbell Fly — An isolation exercise that stretches and targets the inner chest.
Frequently Asked Questions
How many times a week should I train chest?
About twice a week is usually appropriate, and it's best to allow at least 48 hours of recovery for the same muscle. Muscle recovers and grows while you rest, not while you train, so adequate rest and sleep are important.
My upper chest isn't developing well. What exercises should I do?
Incline chest press variations, which set the torso at an angle, are better for targeting the upper chest. That said, rather than repeating only one movement, it's best to pair it with flat presses to develop the entire chest evenly.
Can I train my chest enough with just bodyweight?
Push-ups and their variations alone can effectively work the chest. If it's too easy, raise the difficulty with wide push-ups or an elevated-feet position; if it's too hard, reduce the intensity with incline or knee push-ups.
My shoulder hurts during chest exercises. Is that okay?
Shoulder pain often occurs when the elbows flare out too much or you go too deep and load the shoulder. Keep your elbows at about 45 degrees to your torso, and if the pain persists, stop the exercise and consult a professional.