Muscle Atlas
Chest
Pectoralis major
The pectoralis major includes clavicular and sternocostal fibre regions. Terms such as upper or lower chest describe training emphasis rather than separate muscles.
Bench angle and arm path can shift emphasis without fully isolating one chest region.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Barbell Bench Press
Barbell · Bench
Established
Classic exercises
Incline Dumbbell Press
Dumbbells · Bench
Well supported
Classic exercises
Machine Chest Press
Machine
Well supported
Isolation exercises
Cable Fly
Cable
Well supported
Isolation exercises
Low-to-High Cable Fly
Cable
Limited direct evidence
Classic exercises
Decline Dumbbell Press
Dumbbells · Bench
Well supported
Isolation exercises
High-to-Low Cable Fly
Cable
Limited direct evidence
Classic exercises
Incline Barbell Press
Barbell · Bench
Established
Classic exercises
Smith Machine Incline Press
Machine · Bench
Well supported
Isolation exercises
Incline Dumbbell Fly
Dumbbells · Bench
Well supported
Bodybuilding Classics
Reverse-Grip Bench Press
Barbell · Bench
Bodybuilding Classic
Classic exercises
Dumbbell Bench Press
Dumbbells · Bench
Established
Classic exercises
Push-Up
Bodyweight
Established
Isolation exercises
Dumbbell Chest Fly
Dumbbells · Bench
Well supported
Isolation exercises
Pec Deck
Machine
Well supported
Bodybuilding Classics
Svend Press
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Dumbbell Pullover
Dumbbells · Bench
Bodybuilding Classic
Classic exercises
Decline Barbell Press
Barbell · Bench
Well supported
Classic exercises
Chest Dip
Bodyweight
Well supported
Isolation exercises
Single-Arm High-to-Low Cable Fly
Cable
Limited direct evidence
Bodybuilding Classics
Gironda Dip
Bodyweight
Bodybuilding Classic
Classic exercises
Landmine Press
Barbell
Well supported
Classic exercises
Close-Grip Bench Press
Barbell · Bench
Established
Classic exercises
Parallel-Bar Dip
Bodyweight
Well supported
Bodybuilding Classics
JM Press
Barbell · Bench
Bodybuilding Classic
Isolation exercises
Machine Pullover
Machine
Well supported
Classic exercises
Kneeling Push-Up
Bodyweight
Established
Classic exercises
Incline Push-Up
Bodyweight · Bench
Established
Classic exercises
Decline Push-Up
Bodyweight · Bench
Well supported
Classic exercises
Wide Push-Up
Bodyweight
Well supported
Classic exercises
Diamond Push-Up
Bodyweight
Well supported
Classic exercises
Pike Push-Up
Bodyweight
Established
Bodybuilding Classics
Bench Dip
Bodyweight · Bench
Bodybuilding Classic
Bodybuilding Classics
Barbell Floor Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Tate Press
Dumbbells · Bench
Bodybuilding Classic
Bodybuilding Classics
Close-Grip Floor Press
Barbell
Bodybuilding Classic
Classic exercises
Plyometric Push-Up
Bodyweight
Well supported
Bodybuilding Classics
Guillotine Press
Barbell · Bench
Bodybuilding Classic