Chest Workout Exercises Anatomy

This is a complete list/menu of Chest exercises for men or women. If you need to discuss how to perform these Chest exercises please post them in our Exercise Forum under the heading of the exercise.

Chest Workout Exercise Links Muscle Menu

Chest Isolation Exercises
Chest Compound Exercises
Dumbbell Chest Exercises
Barbell Chest Exercises
Cable Chest Exercises
Ball Chest Exercises
Calisthenics Chest Exercises
Machine Chest Exercises
Chest Exercises / Muscle Forum Discussions
Chest Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Dumbbell Fly's- Chest Exercise: While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...

Chest, Anterior Deltoid ,Shoulders, Arms, Isolation, Dumbbell, Bench, Upper Body,,

Chair Bench Press (Elastic Band)- Chest Exercise: Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulders, Arms, Compound, Elastic Band, Upper Body, Exercise Band,

Machine Bench Press(Vertical Press)- Chest Exercise: Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulders, Arms, Machine, Compound, Upper Body,

Medicine Ball Chest Pushups- Chest Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...

Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,

Exercise Band Chest Flyes/Flies- Chest Exercise: This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com...

Chest, Exercise Band, Elastic, Isolation, Upper Body, Pectoralis Major, Exercise Band, Home,

Incline Exercise Ball Flyes- Chest Exercise: Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...

Chest, Isolation, Home, Dumbbells, Exercise Ball, Swiss Ball, Freeweights,

Cable Crossovers- Chest Exercise:
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Upward Cable Crossovers- Chest Exercise:
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Incline Flyes- Chest Exercise:
While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Decline Flyes- Chest Exercise:
While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Machine Flyes (Pec Deck)- Chest Exercise:
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...

Chest, Pectoralis Major, Isolation, Machine, Upper Body,

Smith Machine Incline Press- Chest Exercise: Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...

Chest, Pectoralis Major, Triceps, Anterior Deltoids, Arms, Smith Machine, Machine, Compound, Upper Body,

Decline Press- Chest Exercise:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...

Chest, Pectoralis Major, Triceps, Dumbbell, Compound, Upper Body,

Ball Incline Dumbbell Press- Chest Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...

Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulders, Dumbbell, Upper Body,

Dumbbell Pullovers- Chest Exercise:
Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ...

Chest, Rib Cage, Pectoralis Major, Dumbbell, Compound, Upper Body, Serratus Anterior,

Exercise Ball Dumbbell Chest Pullovers- Chest Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...

Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body,

Cable Pullovers- Chest Exercise: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your...

Chest, Serratus Anterior, Rib Cage, Pectoralis Major, Cable, Compound, Upper Body,

Wall Push Up- Chest Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Dumbbell Flat Bench Chest Press- Chest Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...

Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,

Exercise Ball Pushups- Chest Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Double Medicine Ball Pushups- Chest Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Chest Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Chest Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Dips- Chest Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Upper Body,

Incline Dumbbell Press- Chest Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...

Chest, Triceps, Anterior Deltoids, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,

Bench Press- Chest Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Push Ups Between Benches (Push Up)- Chest Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight,

Close Grip Bench Press- Chest Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Chest Muscle Anatomy and Overview

Chest, Pectoralis Major, Pectoralis Minor, Upper Body anatomy picture

The chest is a major muscle which consists of the pectoralis major and minor.

Chest Function

The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.

Chest Origin

The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.

Chest Insertion

The pectoralis major inserts onto the proximal anterior of the humerus.

Chest Training

The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.

Chest Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Chest' are: Chest, Pectoralis Major, Pectoralis Minor, Upper Body

What if I have fatty Chest? What exercises can I do to reduce fat on my Chest Muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Chest. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Chest. In other words, specifically exercising your Chest will not directly decrease the overall fat around the muscle.

What can I do for Chest Pain?

Chest pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Chest muscle.

Note: If pain in your Chest muscle persists please consult a doctor immediately.

Chest Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)

Chest
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle of your body and qui...	Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulder)
	Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can a...	Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder)

Chest Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...	Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball
	Chest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel. - Gently lean your body against the wall to feel the stretch....	Pectoralis Major (Chest), Anterior Deltoid, Biceps Brachii (Arms), Shoulders

Date Added	Comment
6/14/2007 By:Dave	How i can get a big chest ?

Add Comments
Name	Comments	Will need to be approved to post