Chest Exercise Guides – Photos and Instructions for Big Pecs


The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation. The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Your chest is helpful in contact sports that require a lot of pushing such as football and rugby.

Upper Chest Exercises:
Incline Barbell Bench Press
Incline Bench Cable Flyes
Incline Dumbbell Flyes
Incline Supinating Dumbbell Flyes
Incline Bench Dumbbell Press
Hammer Grip Incline Dumbbell Press
Declined Push Ups
Smith Machine Incline Bench Press
Exercise Ball Inclined Pushups

Middle Chest Exercises:
Barbell Bench Press
Barbell Pullovers
Dumbbell Pullovers
Pec Deck Butterflys
Cable Crossovers
Close Grip Barbell Bench Press
Flat Bench Dumbbell Press
Flat Bench Dumbbell Flyes
Flat Bench Cable Flyes
Isometric Chest Presses
Machine Bench Press
Single Arm Dumbbell Flyes
Narrow Grip Push Ups
Push Ups
Smith Machine Bench Press
Wide Grip Barbell Bench Press
FreeMotion Cable Crossovers
Medicine Ball One Arm Pushups

Lower Chest Exercises:
Decline Barbell Bench Press
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Exercise Ball Push Ups
Wide Grip Decline Barbell Bench Press


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