Chest exercises
The chest works in every pushing pattern in front of the body: bench press, incline press, push-ups, flys. What changes between them is mostly the angle and how much stability is asked of you — a barbell or a machine lets you load more, dumbbells and cables give more range and more work to the stabilisers.
Almost every chest set also adds to the triceps and the front delt, which means a chest session is rarely only chest. That is why it pays to count volume per muscle rather than per exercise.
148 exercises in the catalogue, across 13 types of equipment. In a new week, the default target for this group is 12 sets.
How the volume counts
Each set counts in full for the exercise’s primary muscle and for the secondary one where there is one. A set of bench press counts for chest and for triceps — the same rule the app’s weekly volume panel and the public calculator use, and the reason a muscle’s total can exceed the number of sets you actually performed.
By equipment
The names are the catalogue’s own, in English, exactly as the app shows them.
Dumbbells (35)
- Alternating Single Arm Press
- Bench Press
- Chest Fly
- Decline Alternating Single Arm Press
- Decline Bench Press
- Decline Chest Fly
- Decline Guillotine Bench Press
- Decline Single Arm Bench Press
- Decline Squeeze Press
- Elevated Pushup
- Floor Fly
- Guillotine Bench Press
- Guillotine Incline Bench Press
- High Incline Bench Press
- Incline Bench Press
- Incline Chest Fly
- Incline Chest Flys
- Internally Rotated Chest Fly
- Internally Rotated Floor Fly
- Internally Rotated Incline Chest Fly
- Internally Rotated Single Arm Floor Fly
- Larsen Press
- Neutral Bench Press
- Neutral High Incline Bench Press
- Neutral Incline Bench Press
- Pushup to Renegade Row
- Reverse Grip Bench Press
- Single Arm Chest Press
- Single Arm Floor Fly
- Single Arm High Incline Chest Press
- Single Arm Incline Chest Press
- Single Arm Larsen Press
- Single Arm Press
- Squeeze Press
- Weighted Dip
Cables (26)
- Bench Chest Fly
- Bench Press
- Braced Single Arm Chest Fly
- Braced Single Arm Chest Press
- Braced Single Arm Internally Rotated Chest Fly
- Chest Press
- Decline Bench Chest Fly
- Decline Bench Press
- Decline Press Around
- Decline Single Arm Bench Press
- Incline Bench Press
- Incline Chest Fly
- Incline Fly Around
- Incline Press Around
- Pec Fly
- Single Arm Bench Chest Fly
- Single Arm Bench Press
- Single Arm Decline Bench Chest Fly
- Single Arm Incline Bench Press
- Single Arm Incline Chest Fly
- Standing Single Arm Chest Fly
- Standing Single Arm Chest Press
- Standing Single Arm Incline Chest Fly
- Standing Single Arm Incline Chest Press
- Standing Single Arm Internally Rotated Chest Fly
- Standing Single Arm Internally Rotated Incline Chest Fly
Bodyweight (19)
- Box Dips
- Burpee
- Clapping Push Up
- Decline Push Up
- Diamond Knee Push Ups
- Elevated Push Up
- Explosive Push Up
- Hands Up Push Ups
- Incline Knee Push Up
- Incline Push Up
- Knee Push Ups
- Leg Raised Push Up
- Parallel Bar Dips
- Push Up
- Ring Standing Archer Pushup
- Ring Standing Chest Fly
- Ring Standing Pushup
- Stability Ball Atomic Push Up
- Stability Ball Push Up
Kettlebells (17)
- Bench Press
- Chest Press (Single)
- Floor Fly
- Guillotine Bench Press
- High Incline Bench Press
- Incline Bench Press
- Incline Guillotine Bench Press
- Larsen Press
- Pec Fly
- Single Arm Chest Fly
- Single Arm Chest Press
- Single Arm Floor Fly
- Single Arm High Incline Chest Press
- Single Arm Incline Chest Press
- Single Arm Larsen Press
- Single Arm Press
- Walkover Pushup
Band (11)
- Bench Fly
- Bench Press
- Chest Fly
- Chest Press
- Internally Rotated Chest Fly
- Press Around
- Pushup
- Single Arm Chest Press
- Single Arm Internally Rotated Chest Fly
- Single Arm Pec Fly
- Standing Chest Press
Barbell (10)
- Bench Press
- Guillotine High Incline Bench Press
- Guillotine Incline Bench Press
- High Incline Bench Press
- Hooklying Bench Press
- Incline Bench Press
- Landmine Single Arm Chest Press
- Larsen Bench Press
- Reverse Grip Bench Press
- Spoto Press
Machine (9)
- Assisted Parallel Bar Dips
- Bent Arm Pec Fly
- Chest Press
- Dips
- Neutral Chest Press
- Pec Fly
- Plate Loaded Decline Chest Press
- Plate Loaded Incline Chest Press
- Plate Loaded Low Incline Bench Press
Medicine-Ball (5)
- Chest Press Partner Toss
- Chest Press Slam
- Chest Press Toss
- Pushup
- Walkover Pushup
Plate (5)
- Deficit Pushup
- Glute Bridge to Chest Press
- Weighted Dip
- Weighted Knee Push Ups
- Weighted Push Ups
Smith-Machine (4)
- Bench Press
- Guillotine Bench Press
- Incline Bench Press
- Pushup
Bosu-Ball (3)
- Offset Pushup
- Pushup
- Walkover Pushup
TRX (2)
- Pec Fly
- Pushup
Vitruvian (2)
- Pec Fly
- Push Up
Keep reading
Weekly volume calculator: sets per muscle group
Pick the week’s exercises, set the sets and see how many sets each muscle receives — no account needed.
Read the guideHow many sets per muscle per week
The most cited range is 10 to 20 effective sets per muscle per week. Where to start, how to climb inside a block, and what actually counts as a set.