Exercises For Pecs

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Best 13 Exercises For Pecs

by Valerie Zeller Valerie Zeller

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Bent Over Row
Dumbbell Bent Over Row
Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Bent Over Row is a strength exercise that works your biceps, deltoids, pecs, rhomboids and rear deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, middle back, shoulders, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Bent Over Row

  • Start out with a dumbbell in each hand and palms pointing towards you, bent slightly at your knees and at your chest as though you wanted to pick up something.

  • Keep you arms straight down with a weight in each hand and then gently raise the dumbbells on your shoulders.

  • When at the peak level stay for a count when gripping the back muscles and then return back to the starting point.

  • Repeat with as many reps and sets as needed.

  • Tips :

  • Should not swing or curve your leg.

  • Perform the workout slowly for more strength.

  • Should not carry more than you can do because it will contribute to injuries.

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press

Incline Dumbbell Bench Pres

Incline Dumbbell Bench Press is a strength exercise that works your pecs, lower pecs and upper pecs and is a great moderate move. When done correctly, it can effectively target your chest, lower chest, upper body and upper chest. It requires dumbbells to do.

Diamond Push-Ups
Diamond Push-Ups
Diamond Push-Ups

Diamond Push-Up

Diamond Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, lower pecs and upper pecs and is a great challenging move. When done correctly, it can effectively target your arms, chest, core, lower chest, shoulders, upper body, upper chest and waist. It requires no equipment to do.

Incline Barbell Bench Press
Incline Barbell Bench Press
Incline Barbell Bench Press

Incline Barbell Bench Pres

Incline Barbell Bench Press is a strength exercise that works your pecs and is a great basic move. When done correctly, it can effectively target your chest, upper body and upper chest. It requires barbell to do.

How to do Incline Barbell Bench Press

  • A variation of the bench press movement uses a decline bench such that the lower portion of the chest is focused.

  • Start off sitting on a decline bench so that your head is lower than your knees.

  • Hold onto the barbell in an overhand shoulder-width grip and keep it straight over your shoulders because that would be your starting spot.

  • And gradually lower the bar so it is just over the eyes, pause and hold for a second and move back to the starting point.

  • Continue with as many reps and sets as needed.

  • Tips :

  • Concentrate on using the shoulders for this bench press. You will sound as if the lifting is going from your elbows.

  • Be sure that your feet are flat on the floor and you are balanced so that the bar will not drop on your face.

  • Using a weight that you are able to handle and control.

  • While stopping the barbell on the downward move, make sure that you stop the barbell just above your chest so that it doesn't jump or hit your stomach.

Dumbbell Decline Bench Press
Dumbbell Decline Bench Press
Dumbbell Decline Bench Press

Dumbbell Decline Bench Pres

Dumbbell Decline Bench Press is a strength exercise that works your pecs and is a great simple move. When done correctly, it can effectively target your chest, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Decline Bench Press

  • The dumbbell decine bench press attacks your lower chest which needs greater tension of the muscles rather than the traditional dumbbell bench press.

  • Begin off sitting on a decline bench such that your head is lower than your knees and have a grip on a pair of dumbbells with an overhand grip with your palms faced towards your foot.

  • Place the dumbbells just over the body such that their inward sides are touching.

  • Lift the dumbbells up and keep them right over the shoulders so that they are touching.

  • Slowly lower the weights so they are inline with the top of the arms, relaxing the muscles and keeping for a count.

  • Instead, bring them straight up to the starting point.

  • Tips :

  • It is necessary during the dumbbell bench press to concentrate on stabilizing your muscles.

  • Alternate between the dumbbell and barbell variants of this movement receive advantages from both.

Chest Expansion
Chest Expansion
Chest Expansion

Chest Expansion

Chest Expansion is a bodyweight exercise that works your deltoids and pecs and is a great easy move. When done correctly, it can effectively target your chest, shoulders, upper body and upper chest. It requires no equipment to do.

Standing Crescent Moon Pose
Standing Crescent Moon Pose

Standing Crescent Moon Pose

Standing Crescent Moon Pose is a none exercise that works your lats, pecs, lower pecs and upper pecs and is a great moderate move. When done correctly, it can effectively target your back, chest, lower chest, upper body and upper chest. It requires mat to do.

Down Unders
Down Unders
Down Unders

Down Under

Down Unders is a bodyweight exercise that works your biceps, triceps, deltoids, pecs, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires no equipment to do.

11. Fish Pose

Fish Pose
Fish Pose

Fish Pose

Fish Pose is a bodyweight exercise that works your abs, pecs, lower pecs and upper pecs and is a great basic move. When done correctly, it can effectively target your chest, core, lower chest, upper body, upper chest and waist. It requires no equipment to do.

How to do Fish Pose

  • Start out by sitting on the floor with your legs straight in front of you with feet close together.

  • Take your hands, position them behind your body with palms facing backward and lean back to bring the pressure on your palms.

  • Straight out your limbs and raise upward towards your shoulders.

  • Lay down towards the floor with your chin forward and push your elbows in into your shoulders.

  • Extend your arms out and reach up with your hands, keeping onto this position for 5 to 10 breaths.

Wheel Pose
Wheel Pose
Wheel Pose

Wheel Pose

Wheel Pose is a none exercise that works your deltoids, pecs, rear deltoids, front deltoids, side deltoids and upper pecs and is a great moderate move. When done correctly, it can effectively target your chest, shoulders, upper body and upper chest. It requires mat to do.

Standing Back-Bending Stretch
Standing Back-Bending Stretch

Standing Back-Bending Stretch

Standing Back-Bending Stretch is a bodyweight exercise that works your pecs, lower pecs, upper pecs and transverse abs and is a great moderate move. When done correctly, it can effectively target your chest, core, lower chest, upper body, upper chest and waist. It requires no equipment to do.

Looking for more?

Check out these 239 exercises which target your chest, upper body, upper chest, arms and shoulders. Most of them require either no equipment or dumbbells, weight machine, mat or exercise ball and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for pecs are there?

Now we have 239 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work pecs, triceps, deltoids, abs and rhomboids.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.