Chest Exercises
Presses, flyes, dips, and push-up variations for the pectorals — from barbell benching to cable and bodyweight work. 79 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Bench Press (Cable)
Bench Press (Smith Machine)
Butterfly (Pec Deck)
Cable Crossover
Chest Fly (Band)
Chest Fly (Dumbbell)
Chest Fly (Machine)
Chest Press (Band)
Chest Press (Machine)
Cobra Pose
Decline Bench Press (Machine)
Decline Bench Press (Smith Machine)
Decline Chest Fly (Dumbbell)
Dip (Chest, Assisted)
Floor Press (Dumbbell)
Hex Press (Dumbbell)
Incline Bench Press (Smith Machine)
Incline Chest Fly (Dumbbell)
Incline Chest Press (Machine)
Iso-Lateral Chest Press (Machine)
Low Cable Fly Crossovers
Pec Deck (Machine)
Plate Press
Plate Squeeze (Svend Press)
Pullover (Dumbbell)
Push Up (Incline)
Push Up (Knees)
Seated Chest Flys (Cable)
Single Arm Cable Crossover
Squeeze Press (Dumbbell)Intermediate
Around the World
Bench Press (Barbell)
Bench Press - Close Grip (Barbell)
Bench Press (Dumbbell)
Bench Press - Wide Grip (Barbell)
Boxing
Burpee
Burpee Over the Bar
Chest Fly (Suspension)
Decline Bench Press (Barbell)
Decline Bench Press (Dumbbell)
Dip
Dip (Assisted)
Dip (Chest)
Dip (Ring)
Dip (Straight Bar)
Floor Press (Barbell)
Frog Stand
Incline Bench Press (Barbell)
Incline Bench Press (Cable)
Incline Bench Press (Dumbbell)
Pause Bench Press (Barbell)
Plank to Push Up
Push Up
Push Up (Archer)
Push Up (Band)
Push Up (Close Grip)
Push Up (Decline)
Push Up (Diamond)
Push Up (Dive Bomber)
Push Up (Explosive)
Push Up (Hindu)Push Up (Ring)
Push Up (Wide)
SwimmingAdvanced
Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether chest work is actually getting done.
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