Exercises that train the Chest

The fastest way to train the Chest is Barbell Bench Press, which covers 100% of a session on its own.

Pectoralis major pulls the upper arm across and in front of the body, which is exactly what every press and fly does. It is one of the muscles that genuinely needs equipment - with nothing but the floor, push-ups are the only route, and they cannot be loaded past a point.

Equipment that can take Chest all the way to a session target on its own: Bodyweight, Cable machine, Kettlebells, Machines.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Barbell Bench Press 100% BarbellBenchIntermediate
• Dumbbell Bench Press 100% DumbbellsBench
• Chest Dips 95% Dip stationIntermediate
• Machine Chest Press 95% Machines
• Smith Machine Bench Press 95% Smith machineBench
• Incline Dumbbell Press 90% DumbbellsBench
• Incline Barbell Press 90% BarbellBenchIntermediate
• Decline Push-Ups 90% BodyweightIntermediate
• Cable Chest Press 90% Cable machine
• Cable Fly 90% Cable machine
• Pec Deck Fly 90% Machines
• Dumbbell Flys 90% DumbbellsBenchIntermediate
• Push-Ups 85% Bodyweight
• Smith Machine Incline Press 85% Smith machineBench
• Dumbbell Floor Press 80% Dumbbells
• TRX Chest Press 80% Suspension trainer
• Close-Grip Dumbbell Press 80% DumbbellsBenchIntermediate
• Kettlebell Svend Press 80% Kettlebells
• Kettlebell Floor Press 75% Kettlebells
• Diamond Push-Ups 70% BodyweightIntermediate
• Incline Push-Ups 70% BodyweightBench
• Knee Push-Ups 60% Bodyweight
• Close-Grip Bench Press 45% BarbellBenchIntermediate
• Barbell Pullover 45% BarbellBenchIntermediate
• Floor Kettlebell Pullover 45% Kettlebells
• Straight-Arm Dumbbell Pullover 40% DumbbellsBench
• Landmine Press 25% BarbellIntermediate
• Pike Push-Ups 20% Bodyweight
• Bench Dips 20% BodyweightBench