The Best and Worst Chest Exercises, According to a Trainer
Chest day is sacred. But if you're just benching and hoping for the best, you're leaving serious gains on the table. Your chest is a complex group that responds differently depending on the angle, grip, and tool you use—not just a flat slab of muscle.
In this guide, we're breaking down the most popular chest exercises from the best to the ones you could probably ditch, while also telling you what part of your chest each one targets. That way, you're training hard, training with intent, and most importantly, training smart.
We also included training tips, rep/set guidelines, and movement classifications to help you program with purpose.A Quick Chest Anatomy Primer
Your chest contains two main muscles:
Pectoralis Major: The large, fan-shaped muscle most guys think of when they hear 'pecs.' It has: Clavicular head (upper chest) Sternal head (middle and lower chest)
Pectoralis Minor: A smaller muscle underneath that helps stabilize and control scapular movement.
While you can't completely isolate 'inner' or 'outer' pecs, you can emphasize specific regions based on:
Bench angle
Arm path
Grip width
Resistance type (free weights vs. machines)
The Best Chest Exercises
These are the foundational lifts that should anchor your chest training. They build mass, strength, and symmetry across multiple regions of the chest.
1. Barbell Bench Press
The benchmark of upper-body strength. You can load it heavily, progress easily, and recruit large amounts of muscle. A slightly wider grip emphasizes the pecs over the triceps.
Primary Target: Middle Chest
Secondary: Front delts, triceps
Type: Compound
Sets/Reps: 4 sets of 5 to 8 reps
2. Incline Dumbbell Press
Incline pressing with dumbbells builds the upper chest and allows for a deeper stretch than barbells. The independent arms also allow for better pec contraction and shoulder safety.
Primary Target: Upper Chest
Secondary: Front delts, inner chest
Type: Compound
Sets/Reps: 3 to 4 sets of 8 to 12 reps
3. Cable Chest Flyes
Cables provide constant tension, especially at the top of the rep, where dumbbells tend to lose tension. They're ideal for targeting the squeeze and building that deep line down the center of the chest.
Primary Target: Inner and Middle Chest
Secondary: Front delts
Type: Isolation
Sets/Reps: 3 to 4 sets of 12 to 15 reps
4. Weighted Dips (Chest Lean)
When you lean forward and flare your elbows, dips become a brutal chest exercise. They allow for a massive range of motion and can be loaded with plates or a belt.
Primary Target: Lower Chest
Secondary: Triceps, front delts
Type: Compound
Sets/Reps: 3 sets of 6 to 10 reps
5. Machine Chest Press (Hammer Strength or Plate Loaded)
The machine chest press eliminates stabilizers from the equation, allowing you to focus on pure chest output. Great for hypertrophy and high-volume work after barbell or dumbbell sets.
Primary Target: Whole Chest (slightly middle-biased)
Secondary: Triceps
Type: Compound (guided)
Sets/Reps: 3 to 4 sets of 8 to 12 reps
The Average Chest Exercises
These aren't bad. They can still build muscle, but they either limit range of motion, don't target the chest directly, or have better alternatives.
6. Push-Ups
A great beginner tool or burnout finisher. But without added resistance, it won't get you far in terms of hypertrophy unless you're doing high-rep sets or advanced progressions.
Primary Target: Middle Chest
Secondary: Triceps, shoulders, core
Type: Compound
Sets/Reps: 3 to 4 sets to failure or 15 to 25 reps
7. Pec Deck / Machine Flyes
Delivers a solid contraction but limits the stretch. Great for pump work or drop sets, but less effective for mass-building compared to cable or dumbbell flyes.
Primary Target: Inner Chest
Secondary: Minimal
Type: Isolation
Sets/Reps: 3 sets of 12 to 15 reps
8. Decline Barbell Press
While it can overload the lower pecs, it often becomes triceps-dominant. Many lifters also experience awkward shoulder positioning, and some benches don't accommodate proper leg drive.
Primary Target: Lower Chest
Secondary: Triceps
Type: Compound
Sets/Reps: 3 sets of 6 to 10 reps
9. Flat Dumbbell Press
Still effective, but often gets overshadowed by the barbell version. Requires more stabilization and control, so the potential for strength is lower. Great for hypertrophy, though.
Primary Target: Middle Chest
Secondary: Front delts, triceps
Type: Compound
Sets/Reps: 3 to 4 sets of 8 to 12 reps
The Below-Average Chest Exercises
These are either outdated, misused, or just less effective than the alternatives. They're not useless, but they shouldn't be your go-to moves.
10. Dumbbell Pullover
Historically thought of as a chest expander, but most of the stretch and load is felt in the lats. Some benefit from it, but most use it as a filler rather than a chest builder.
Primary Target: Questionably chest; often lats
Secondary: Lats, triceps
Type: Hybrid
Sets/Reps: 2 to 3 sets of 12 to 15 reps
11. Guillotine Press
Popularized by old-school bodybuilders, this movement puts excessive stress on the shoulders and neck. The risk-to-reward ratio is just too high for most lifters.
Primary Target: Upper Chest
Secondary: Shoulders
Type: Compound
Sets/Reps: Not recommended
12. Standing Plate Press (Svend Press)
The plate's weight and size limit you, and most of the burn is from isometric tension, not dynamic overload. It can be a burnout move, but there are better options.
Primary Target: Inner Chest (mildly)
Secondary: Front delts
Type: Isometric / Isolation
Sets/Reps: 2 to 3 sets of 15 to 20 reps
Chest Training Tips for Maximum Growth
Want to get more out of your chest workouts? Apply these principles to create a more complete and visually appealing chest.
1. Train Chest 1–2 Times Per Week
Hit your chest at least once a week with high intent. For optimal growth, train it twice—once focusing on strength and once on volume and hypertrophy.
2. Prioritize Based on Weak Points
Lacking upper chest? Start with incline movements.
Want more inner chest? Use cable or pec deck flyes and focus on squeezing at the top of the movement.
Trying to carve out the lower pec shelf? Incorporate dips or decline work near the end of your session.
3. Use Multiple Angles
A flat bench isn't enough. Rotate incline, decline, and slight incline variations to challenge the muscle fibers from different angles.
4. Control the Eccentric
Most lifters rush the lowering phase. Slow it down (2–3 seconds) to increase muscle tension and reduce momentum.
5. Limit Shoulder Domination
If you feel your shoulders doing all the work, adjust your elbow angle. Tuck slightly and flare at a 45-degree angle to keep the chest engaged and joints safe.
Final Word
Chest training stands on the principle of how effectively you're loading the muscle. Prioritize proven compound lifts, such as the bench press, incline dumbbell presses, and cable flyes. Rotate in isolation work for mind-muscle connection, and skip the fluff that doesn't deliver.
Train every region of your chest, program with intent, and you'll build a chest that's as strong as it looks.The Best and Worst Chest Exercises, According to a Trainer first appeared on Men's Fitness on Jul 9, 2025
This story was originally reported by Men's Fitness on Jul 9, 2025, where it first appeared.
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