Best Chest Exercises for Men and Women: Chest Building Exercises and
Chest Workout Exercises

Here are some of the best chest exercises for men and women, and you can perform them in many different ways.

You can use dumbbells, barbells, machines, cables or tubing, or even just your body weight to work your chest muscles.

Every tool has pros and cons, advantages and disadvantages, so don't think of a tool as good or bad.

In your chest workouts you can stick with one tool like barbells or dumbbells.

Or you can use multiple tools in your workout, and perform workouts that include free weights, machines, and your own body weight.

Barbell Exercises for the Chest Muscles

The Barbell Bench Press is often considered the king of upper body exercises. It's a great exercise to build muscle and strength in the chest and upper body.

There are 3 major barbell exercises for the chest.

Flat Bench Press
Incline Bench Press
Decline Bench Press

In addition to the chest, the bench press also works the shoulders and the triceps.

Dumbbell Exercises for the Chest Muscles

Dumbbells are also great for working the chest muscles. With Dumbbells you can do two major motions, presses and flyes.

With dumbbell chest presses the elbows bend in the same motions as the barbell presses. However, with chest flyes, the elbows stay stationary and only the shoulder moves in a hugging motion.

Here are some great chest exercises with dumbbells.

Chest Presses
Flat Bench Dumbbell Chest Press
Flat Bench Alternating Dumbbell Chest Press
Flat Bench 1 Arm Dumbbell Chest Press


Incline Bench Dumbbell Chest Press
Incline Bench Alternating Dumbbell Chest Press
Incline Bench 1 Arm Dumbbell Chest Press


Decline Bench Dumbbell Chest Press
Decline Bench Alternating Dumbbell Chest Press
Decline Bench 1 Arm Dumbbell Chest Press


Exercise Ball Chest Press
Exercise Ball Alternating Dumbbell Chest Press
Exercise Ball 1 Arm Dumbbell Chest Press

Chest Flyes
Flat Bench Dumbbell Chest Flyes
Flat Bench Alternating Dumbbell Chest Flyes
Flat Bench 1 Arm Dumbbell Chest Flyes


Incline Bench Dumbbell Chest Flyes
Incline Bench Alternating Dumbbell Chest Flyes
Incline Bench 1 Arm Dumbbell Chest Flyes


Decline Bench Dumbbell Chest Flyes
Decline Bench Alternating Dumbbell Chest Flyes
Decline Bench 1 Arm Dumbbell Chest Flyes


2 Arm Chest Flyes on a Stability Ball
Alternating Chest Flyes on a Stability Ball
1 Arm Chest Flyes on a Stability Ball

Body Weight Exercises for the Chest Muscles

There are 2 main body weight exercises that work the chest muscles, and they are push ups and dips.

Push Ups don't require any equipment, and you can do them anywhere.

Learn more about push ups.

Dips require some equipment and can be done either on a bench or a dip stand.

Tricep Dips

Cable or Tubing Chest Exercises

Cables can be used in a similar fashion to dumbbells, and you can perform flyes or presses with one arm or two arms. Cables offer a different feel from free weights because there is constant tension on the chest muscles throughout the entire range of motion.

Here are 6 cable chest exercises.

Cable Presses
Straight Cable Presses
Incline Cable Presses
Decline Cable Presses

Cable Flyes
Straight Cable Flyes
Incline Cable Flyes
Decline Cable Flyes

Anatomy of the Chest Muscles

Learn more about the Chest Muscles.

Chest Stretches and Chest Flexibility Exercises

It is very important to stretch the chest muscles. Static stretches for the chest are great to increase the range of motion of the shoulder.

Read my article on tight chest muscles and shoulder injuries and postural problems.

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