Chest Exercises List: 81 Bodyweight and Dumbbell Moves With Videos

This page lists all 81 chest exercises in the LifeBuddy exercise library. Each one links to its own page with a video demo, form tips and the muscles it works.

42 need no weights: 40 push-up variations and 2 standing chest squeezes. Some push-ups use a wall or a sturdy chair. The other 39 use dumbbells: mostly presses and flys done lying on the floor, plus standing and seated flys. None of them needs a weight bench.

How to use this list: pick 3–5 exercises for one session and mix pressing moves (push-ups or presses) with a fly. Choose versions you can do with good form, and move to harder ones over time.

Easiest start: Wall Push Up, then Standard Push Ups.
Harder bodyweight moves: Decline Push Ups with your feet on a chair, and Archer Push Ups. See also our push-up workouts guide.
With dumbbells: the Dumbbell Press and Flys, both done lying on the floor.

Want a plan rather than a list? Our guide to the best exercises for chest explains the upper, middle and lower chest and picks moves for each. If you train with dumbbells, LifeBuddy’s Dumbbell Home Workout app has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts. It is free to download, with an optional subscription.

All 81 exercises

2 Hold Decline Push Ups exercise demo

2 Hold Decline Push UpsUpper Chest

2 Slow 2 Fast Push Ups exercise demo

2 Slow 2 Fast Push UpsMiddle Chest

Alligator Push Ups exercise demo

Alligator Push UpsMiddle Chest

Alternating Chest Fly exercise demo

Alternating Chest FlyMiddle Chest

Alternating Explosive Push Ups exercise demo

Alternating Explosive Push UpsMiddle Chest

Alternating Reverse Press exercise demo

Alternating Reverse PressUpper Chest

Archer Push Ups exercise demo

Archer Push UpsMiddle Chest

Bottom Up Push ups exercise demo

Bottom Up Push upsMiddle Chest

Chest Press exercise demo

Chest PressMiddle Chest

Chest Press Into Close Chest Press exercise demo

Chest Press Into Close Chest PressMiddle Chest, Triceps

Chest Press Into Slow Negative Fly exercise demo

Chest Press Into Slow Negative FlyMiddle Chest

Circle Reverse Decline Push Ups exercise demo

Circle Reverse Decline Push UpsUpper Chest

Circle Reverse Push Ups exercise demo

Circle Reverse Push UpsMiddle Chest

Clapper Push Ups exercise demo

Clapper Push UpsMiddle Chest

Climber Push Ups exercise demo

Climber Push UpsMiddle Chest

Close Chest Press Into Hammer Fly exercise demo

Close Chest Press Into Hammer FlyMiddle Chest, Triceps

Close Negative Into Wide Fly exercise demo

Close Negative Into Wide FlyMiddle Chest, Triceps

Corkscrew Decline Push Ups exercise demo

Corkscrew Decline Push UpsUpper Chest

Crucifix Push Ups exercise demo

Crucifix Push UpsMiddle Chest

Decline Chest Fly exercise demo

Decline Chest FlyLower Chest

Decline Chest Press exercise demo

Decline Chest PressLower Chest

Decline Close Grip Floor Press exercise demo

Decline Close Grip Floor PressLower Chest

Decline Close Grip Press exercise demo

Decline Close Grip PressLower Chest, Triceps

Decline Close Grip Press Into Fly exercise demo

Decline Close Grip Press Into FlyLower Chest, Triceps

Decline Diamond Push Ups exercise demo

Decline Diamond Push UpsMiddle Chest

Decline Fly exercise demo

Decline FlyLower Chest

Decline Push Ups exercise demo

Decline Push UpsUpper Chest

Diamond Hold Push Ups exercise demo

Diamond Hold Push UpsMiddle Chest

Double Reverse Grip Press Into Fly exercise demo

Double Reverse Grip Press Into FlyUpper Chest, Middle Chest

Double Single Hammer Press Into Hammer Press exercise demo

Double Single Hammer Press Into Hammer PressMiddle Chest

Dumbbell Press exercise demo

Dumbbell PressMiddle Chest

Elbow Fly exercise demo

Elbow FlyLower Chest

Fast Push Ups exercise demo

Fast Push UpsMiddle Chest

Fingers Out Push Ups exercise demo

Fingers Out Push UpsMiddle Chest

Floor Fly Push Ups exercise demo

Floor Fly Push UpsMiddle Chest

Floor Fly Thumbs In & Out exercise demo

Floor Fly Thumbs In & OutMiddle Chest

Fly and Press exercise demo

Fly and PressMiddle Chest

Fly Chest Press exercise demo

Fly Chest PressMiddle Chest

Flys exercise demo

FlysMiddle Chest

Half Way Rotating Reverse Press exercise demo

Half Way Rotating Reverse PressUpper Chest

Hammer Fly exercise demo

Hammer FlyMiddle Chest

Hindu Push Ups exercise demo

Hindu Push UpsChest

In and Out Push ups exercise demo

In and Out Push upsMiddle Chest

Incline pushup exercise demo

Incline pushupLower Chest

Jumping Decline Push Ups exercise demo

Jumping Decline Push UpsUpper Chest

Knuckle Decline Push Ups exercise demo

Knuckle Decline Push UpsUpper Chest

Low Single Dumbbell Press exercise demo

Low Single Dumbbell PressMiddle Chest

Lying Upward Fly exercise demo

Lying Upward FlyUpper Chest

Mechanic Change Decline Push Ups exercise demo

Mechanic Change Decline Push UpsUpper Chest

Military Push Ups exercise demo

Military Push UpsMiddle Chest

Out Push Ups exercise demo

Out Push UpsMiddle Chest

Pec Crushers exercise demo

Pec CrushersUpper Chest, Middle Chest

Reverse Chest Press exercise demo

Reverse Chest PressUpper Chest

Reverse Grip Push Ups exercise demo

Reverse Grip Push UpsMiddle Chest

Reverse Press Into Basic Press exercise demo

Reverse Press Into Basic PressUpper Chest, Middle Chest

Rotating Reverse Press exercise demo

Rotating Reverse PressUpper Chest

Seated Chest Fly exercise demo

Seated Chest FlyUpper Chest, Front Shoulders, Middle Shoulders

Shoulder Tap Push Ups exercise demo

Shoulder Tap Push UpsMiddle Chest

Side to Side Push Ups exercise demo

Side to Side Push UpsMiddle Chest

Single Dumbbell Chest Press exercise demo

Single Dumbbell Chest PressMiddle Chest

Slow Decline Press exercise demo

Slow Decline PressUpper Chest

Slow Negative Chest Fly Press exercise demo

Slow Negative Chest Fly PressMiddle Chest

Slow Negative Close Chest Press exercise demo

Slow Negative Close Chest PressMiddle Chest

Slow Negative Push ups exercise demo

Slow Negative Push upsMiddle Chest

Standard Push Ups exercise demo

Standard Push UpsMiddle Chest

Standing Alternating Chest Fly exercise demo

Standing Alternating Chest FlyUpper Chest, Front Shoulders, Middle Shoulders

Standing Chest Fly exercise demo

Standing Chest FlyUpper Chest, Front Shoulders, Middle Shoulders

Standing Hammer Chest Fly exercise demo

Standing Hammer Chest FlyUpper Chest, Front Shoulders, Middle Shoulders

T Push Ups exercise demo

T Push UpsMiddle Chest

Touch Touch Push Ups exercise demo

Touch Touch Push UpsMiddle Chest

Triangle Push Ups exercise demo

Triangle Push UpsMiddle Chest

Twisting Floor Press exercise demo

Twisting Floor PressMiddle Chest

Typewriter Push ups exercise demo

Typewriter Push upsMiddle Chest

Wall Push Offs exercise demo

Wall Push OffsMiddle Chest

Wall Push Up exercise demo

Wall Push UpMiddle Chest

Wide Decline Push Ups exercise demo

Wide Decline Push UpsUpper Chest

Wide Push Ups exercise demo

Wide Push UpsMiddle Chest

Wide Reverse Grip Press exercise demo

Wide Reverse Grip PressUpper Chest

Writer Decline Push Ups exercise demo

Writer Decline Push UpsUpper Chest

Y Press exercise demo

Y PressMiddle Chest

Y Press Bring In exercise demo

Y Press Bring InMiddle Chest

Follow guided dumbbell workouts in the Dumbbell Home Workout app, free to download

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Or browse the full LifeBuddy exercise library.

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