Ranking

Best chest exercises

Exercises where chest is a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Barbell bench press, start positionBarbell bench pressHorizontal pushBarbell
    Growth
    4.2 5 sources
    Injury risk
    2.5 4 sources
  2. 2Single-arm cable press-around, start positionSingle-arm cable press-aroundChest flyCable
    Growth
    4.3 3 sources
  3. 3Machine chest press, start positionMachine chest pressHorizontal pushChest press machine
    Growth
    4.0 6 sources
    Worth the fatigue
    5.0 1 source
    Injury risk
    2.0 1 source
  4. 4Cable chest fly, start positionCable chest flyChest flyCable
    Growth
    4.0 5 sources
  5. 5Dip, start positionDipHorizontal pushDip station
    Growth
    4.0 5 sources
    Injury risk
    2.5 2 sources
  6. 6Flat dumbbell press, start positionFlat dumbbell pressHorizontal pushDumbbells
    Growth
    4.0 5 sources
    Injury risk
    3.0 1 source
  7. 7Deficit push-up, start positionDeficit push-upHorizontal pushNo equipment
    Growth
    4.0 4 sources
    Worth the fatigue
    5.0 1 source
  8. 8Incline dumbbell press, start positionIncline dumbbell pressHorizontal pushDumbbells
    Growth
    3.7 7 sources
    Injury risk
    3.0 1 source
  9. 9Cambered bar bench press, start positionCambered bar bench pressHorizontal pushBarbell
    Growth
    4.0 2 sources
  10. 10Low incline dumbbell press, start positionLow incline dumbbell pressHorizontal pushDumbbells
    Growth
    4.0 2 sources
    Injury risk
    2.0 1 source
  11. 11Wide-grip guillotine bench press, start positionWide-grip guillotine bench pressHorizontal pushBarbell
    Growth
    4.0 2 sources
    Injury risk
    4.5 2 sources
  12. 12Pec deck, start positionPec deckChest flyPec deck / rear delt machine
    Growth
    3.6 5 sources
  13. 13Dumbbell guillotine press, start positionDumbbell guillotine pressHorizontal pushDumbbells
    Growth
    4.0 1 source
  14. 14Low incline cambered bar bench press, start positionLow incline cambered bar bench pressHorizontal pushBarbell
    Growth
    4.0 1 source
  15. 15Low incline dumbbell fly press, start positionLow incline dumbbell fly pressChest flyDumbbells
    Growth
    4.0 1 source
  16. 16Machine incline chest press, start positionMachine incline chest pressHorizontal pushIncline chest press machine
    Growth
    4.0 1 source
  17. 17Smith machine bench press, start positionSmith machine bench pressHorizontal pushSmith machine
    Growth
    4.0 1 source
    Injury risk
    4.0 1 source
  18. 18Smith machine incline bench press, start positionSmith machine incline bench pressHorizontal pushSmith machine
    Growth
    4.0 1 source
  19. 19Straight-bar dip, start positionStraight-bar dipVertical pushDip station
    Growth
    4.0 1 source
  20. 20Barbell incline bench press, start positionBarbell incline bench pressHorizontal pushBarbell
    Growth
    3.3 3 sources
  21. 21Dumbbell fly, start positionDumbbell flyChest flyDumbbells
    Growth
    3.0 3 sources
  22. 22High-to-low cable crossover, start positionHigh-to-low cable crossoverChest flyCable
    Growth
    3.0 2 sources
  23. 23Barbell decline bench press, start positionBarbell decline bench pressHorizontal pushBarbell
    Growth
    3.0 1 source
  24. 24Decline dumbbell press, start positionDecline dumbbell pressHorizontal pushDumbbells
    Growth
    3.0 1 source
  25. 25Dumbbell fly stretch hold, start positionDumbbell fly stretch holdChest flyDumbbells
    Growth
    3.0 1 source
  26. 26Push-up, start positionPush-upHorizontal pushNo equipment
    Growth
    2.5 2 sources
  27. 27Feet-up barbell bench press, start positionFeet-up barbell bench pressHorizontal pushBarbell
    Growth
    2.0 1 source
  28. 28Cross-body standing dumbbell flyChest flyDumbbells
    Growth
    1.0 1 source
  29. 29Hex press, start positionHex pressHorizontal pushDumbbells
    Growth
    1.0 1 source
  30. 30Pinch press, start positionPinch pressHorizontal pushDumbbells
    Growth
    1.0 1 source
  31. 31Plyometric push-up, start positionPlyometric push-upHorizontal pushNo equipment
    Growth
    1.0 1 source
  32. 32Floor press, start positionFloor pressHorizontal pushBarbell
    Growth
    1.7 3 sources
  33. 33Single-arm dumbbell press, start positionSingle-arm dumbbell pressHorizontal pushDumbbells
    Growth
    1.7 3 sources
  34. 34Plate press, start positionPlate pressHorizontal pushNo equipment
    Growth
    1.0 2 sources

Not rated yet