Quick answer: Use a press as the foundation and a fly as an optional accessory. The best chest exercise is one you can set up, control and progress comfortably, not a universal winner for every lifter.
Best 8 Chest Exercises: Presses, Flyes and How to Choose
Training · 26 October 2026
How to use this guide
Choose a few exercises that fit an existing plan. Keep the first trial light, learn the setup and use a comfortable controlled range. These are general adult training options, not an injury rehabilitation prescription. Stop for pain or unusual symptoms and seek suitable advice.
The exercise menu
Here, "best" means useful options with distinct roles, not a research-proven ranking. Selection depends on your goal, ability, available instruction and a comfortable movement. The ACE exercise library offers demonstrations; use qualified coaching for unfamiliar setups. ACSM's 2026 guidance stresses consistency and individualisation rather than one required tool.
1. Barbell Bench Press
Role: Stable horizontal press. Set a stable bench and appropriate rack safeties. Learn the grip, lower under control and press without bouncing.
Check: Use qualified spotting and a load you can handle; do not attempt unfamiliar maximums.
2. Dumbbell Bench Press
Role: Independent-hand press. Start light and learn how to get the dumbbells into position and return them safely. Press in a comfortable path.
Check: Do not throw weights sideways when the set ends.
3. Incline Dumbbell Press
Role: Inclined pressing option. Lock the bench angle and keep feet supported. Use a comfortable angle rather than assuming steeper is always better.
Check: This changes the task; record it separately from flat pressing.
4. Machine Chest Press
Role: Supported press. Adjust seat and handles so the starting position is comfortable. Test a light load before working sets.
Check: Do not force the machine's path if it does not fit.
5. Push-Ups
Role: Body-weight press. Use an incline or other taught regression when needed. Keep trunk and hips moving together.
Check: Stop before the hips sag or the movement becomes a partial repetition you cannot control.
6. Cable Crossover
Role: Cable fly pattern. Set equal pulley heights and secure handles. Use a slight elbow bend and bring the arms across a comfortable path.
Check: Do not turn it into a heavy swinging press.
7. Dumbbell Flyes
Role: Free-weight fly pattern. Use light weights on a stable bench with softly bent elbows. Lower only as far as comfortable and controlled.
Check: A deeper stretch is not automatically better, especially under load.
8. Pec Deck Fly
Role: Supported fly pattern. Adjust the seat and start position before adding load. Bring the pads or handles together smoothly.
Check: Follow the specific machine instructions; designs differ.
How to choose presses and flyes
If you are learning, a suitable machine press or incline push-up may be easier to set up than a barbell. If strength in the bench press is your goal, practising that movement matters. Flyes are optional accessories, not a substitute for learning a stable press. Keep a consistent setup and record the variation rather than comparing every implement as if the loads were equivalent.
Sets, effort and progression
The NHS gives eight to twelve repetitions as a general strength-training example and advises gradual progression. That is not a rigid range for every movement: holds, carries and skill practice use different measures. Start with a manageable amount, leave repetitions in reserve while learning and record the actual work. Add difficulty only when the setup and control are repeatable. You do not need momentary failure on every set.
The takeaway
Keep the movement, setup, load and repetitions comparable from one session to the next. If equipment is busy, substitute for the same role, then record the change instead of treating different weights as a direct comparison. A shorter repeatable routine is more useful than a long list you cannot perform well.
Questions people ask
Should I do every exercise in this list?
No. It is a menu of options. Pick a small selection that fits your whole week.
How do I know when to increase difficulty?
First repeat the intended range and technique with control. Then use a small suitable increase, with guidance when needed.
Sources and scope
This is general education for adults, not a diagnosis or an individual training prescription. Exercise choices and examples are editorial applications of the sources below, not a scientifically ranked list. Seek qualified instruction for unfamiliar equipment; get medical advice for symptoms, injuries or health conditions that affect exercise.
