85 Free Weight Chest ( Pectorals ) Exercises Advice Guide

Share |

Please read our guidelines section before attempting any of our free weight chest exercises. Click on photos to access the descriptions.

Check out our complete free weight chest workouts guide | Check out our complete smith machine chest exercise guide

You can find some very useful information about the pectoral muscles here. Guide to the pectoral muscles.

Free Weight Barbell Chest Exercises | Free Weight Dumbbell Chest Exercises | Other Free Weight Chest Exercises

Free Weight Barbell Chest Exercises.

	Decline Barbell Fly and Press - The decline bench barbell fly and press is a strong, two stage exercise for building overall muscle strength, tone and shape to the lower pectoral muscles. Read more about the decline barbell fly and press
	Decline Barbell Overhead Fly's - The decline bench barbell overhead fly's are a strong, very controlled, focused free weight chest exercise designed to increase muscle tone and shape of the lower pectoral muscles. Read more about the decline barbell overhead fly's
	Decline Bench Guillotine Press - The decline bench guillotine press is an advanced, strong free weight chest exercise designed to increase muscle mass, size and strength of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline bench guillotine press
	Decline Bench Press - The decline bench barbell press is a strong, free weight chest exercise for building overall muscle mass, size and strength of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline bench press
	Decline Reverse Bench Press - The reverse decline bench barbell press is another strong, controlled, advanced free weight chest exercise for building muscle size and tone to the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline reverse bench press
	Fitness Ball Barbell Fly and Press - The fitness ball barbell fly and press is a strong, controlled, two stage exercise for building muscle tone and shape to the middle portion of the pectoral muscles. This exercise will also increase balance and stability. Read more about the fitness ball barbell fly and press
	Fitness Ball Barbell Overhead Fly's - The fitness ball barbell overhead fly's are another strong, very controlled free weight chest exercise for building muscle tone and shape to the middle portion of the pectoral muscles. This exercise will also increase overall balance and stability. Read more about the fitness ball barbell overhead fly's
	Fitness Ball Barbell Press - The fitness ball barbell press is a strong, free weight chest exercise for building overall muscle mass, size and strength of the middle section of the pectoral muscles. This exercise includes two technique descriptions. Read more about the fitness ball barbell press
	Fitness Ball Guillotine Press - The fitness ball guillotine press is an advanced free weight chest exercise for building muscle mass, size and strength of the upper portion of the pectoral muscles. This exercise includes two technique descriptions. Read more about the fitness ball guillotine press
	Fitness Ball Reverse Barbell Press - The fitness ball reverse barbell press is another advanced exercise for building muscle tone, shape and control to the mid section of the pectoral muscles. This exercise includes two technique descriptions. Read more about the fitness ball reverse barbell press
	Flat Barbell Fly and Press - The flat barbell fly and press is a strong, well supported two stage exercise for building muscle tone, shape and overall strength of the pectoral muscles. Read more about the flat barbell fly and press
	Flat Barbell Overhead Fly's - The flat bench barbell overhead fly's are another strong, controlled free weight chest exercise focused on building overall muscle tone and shape of the mid section of the pectoral muscles. Read more about the barbell overhead fly's
	Flat Bench Guillotine Press - The flat bench guillotine barbell press is a strong, advanced free weight chest exercise designed to increase overall muscle mass, size and strength of the pectoral muscles. This exercise includes four technique descriptions. Read more about the flat bench guillotine press
	Flat Bench Press - The most popular free weight chest exercise designed for building overall muscle mass, size and strength of the middle section of the pectoral muscles. This exercise includes four technique descriptions. Read more about the flat bench press
	Flat Reverse Bench Press - The flat bench reverse barbell press is an advanced free weight chest exercise designed to increase muscle tone and shape of the mid pectoral muscles. This exercise includes four technique descriptions. Read more about the flat reverse bench press
	Floor Barbell Fly and Press - The floor barbell fly and press is a simple, controlled free weight chest exercise designed to increase overall muscle tone, shape and definition of the upper and mid pectoral muscles. Read more about the floor barbell fly and press
	Floor Barbell Overhead Fly's - The floor barbell overhead fly's are a simple, controlled free weight chest exercise using a minimal amount of equipment for building overall muscle strength, tone and shape. Read more about the floor barbell overhead fly's
	Floor Barbell Press - The floor barbell press is a simple, controlled short range chest exercise for building muscle tone, shape and control of the pectoral muscles and arms. This exercise includes two technique descriptions. Read more about the floor barbell press
	Floor Guillotine Press - The floor barbell guillotine press is a slightly stronger exercise than the previous for building muscle tone, control and balance of the pectoral muscles and arms. This exercise includes two technique descriptions. Read more about the floor guillotine press
	Floor Reverse Barbell Press - The floor reverse barbell press is another simple, controlled exercise for building muscle shape, definition and control of the pectoral muscles and arms. This exercise includes two technique descriptions. Read more about the floor reverse barbell press
	Incline Barbell Fly and Press - The incline barbell fly and press is a strong, two stage exercise for building muscle strength, power, shape and tone of the upper pectoral muscles. Read more about the incline barbell fly and press
	Incline Barbell Overhead Fly's - The incline barbell overhead fly's are a strong, controlled chest exercise designed for building muscle tone, shape and definition to the upper pectoral muscles. Read more about the incline barbell overhead fly's
	Incline Bench Guillotine Press - The incline bench guillotine barbell press is another, powerful, advanced free weight chest exercise for building muscle size and strength of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline bench guillotine press
	Incline Bench Press - The incline barbell bench press is a simple, raw, powerful free weight chest exercise designed for building muscle mass, size and power of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline bench press
	Incline Reverse Bench Press - The incline reverse barbell bench press is another strong, advanced exercise designed to increase muscle mass and size of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline reverse bench press

Free Weight Dumbbell Chest Exercises. - Back to top

	Decline Dumbbell Fly and Press - The decline dumbbell fly and press is a strong, free weight chest exercise using a two stage movement designed for building muscle tone, shape and definition of the pectoral muscles. Read more about the decline dumbbell fly and press
	Decline Dumbbell Fly and Reverse Press - The second free weight chest dumbbell exercise is designed using a two stage movement for building muscle tone, shape and definition to the lower pectoral muscles. Read more about the decline dumbbell fly and reverse press
	Decline Dumbbell Fly's - The decline dumbbell fly's are a strong, controlled free weight chest exercise designed to increase muscle tone, shape and definition of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline dumbbell fly's
	Decline Dumbbell Overhead Fly's - The decline dumbbell overhead fly's are another strong, controlled exercise designed to increase muscle strength, tone and shape of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline dumbbell overhead fly's
	Decline Dumbbell Press - The decline dumbbell press is another strong, controlled free weight chest exercise designed to increase muscle mass, size, shape and tone of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline dumbbell press
	Decline Dumbbell Side Fly and Press - The decline dumbbell side fly and press is another two stage exercise using a different variation of technique for building muscle tone and shape of the pectoral muscles. Read more about the decline dumbbell side fly and press
	Decline Dumbbell Side Fly and Reverse Press - The decline dumbbell side fly and reverse press is a controlled, two stage free weight chest exercise for building muscle tone, shape and control of the pectoral muscles. Read more about the decline dumbbell side fly and reverse press
	Decline Inwards Dumbbell Press - The decline bench inwards dumbbell press is another simple, strong free weight exercise for building muscle strength and shape of the lower pectoral muscles. This exercise includes two technique descriptions. Read more about the decline inwards dumbbell press
	Decline Overhead and Side Dumbbell Fly's - The decline overhead and side fly's are another solid, two stage exercise for building overall muscle tone, shape and definition to the upper and lower pectoral muscles. Read more about the decline overhead and side dumbbell fly's
	Decline Reverse Dumbbell Press - The decline reverse dumbbell press is a slow, controlled free weight chest exercise designed to increase muscle tone, shape and definition of the lower chest muscles. This exercise includes two technique descriptions. Read more about the decline reverse dumbbell press
	Decline Single Dumbbell Overhead Fly's - The decline single dumbbell overhead fly's are a simple, yet effective free weight chest exercise designed to increase muscle tone and shape of the pectoral muscles. Read more about the decline single dumbbell overhead fly's
	Fitness Ball Dumbbell Fly and Press - The first of our fitness ball exercises is a strong, two stage exercise for building muscle tone, shape and control. This exercise will also increase overall balance and stability. Read more about the fitness ball dumbbell fly and press
	Fitness Ball Dumbbell Fly and Reverse Press - The fitness ball dumbbell fly ad reverse press is a slightly stronger, two stage exercise designed to increase muscle tone and shape of the chest muscles. Again this exercise will also increase balance and stability. Read more about the fitness ball dumbbell fly and reverse press
	Fitness Ball Dumbbell Fly's - The fitness ball dumbbell fly's are a great exercise for building muscle tone, shape and definition to the middle portion of the pectoral muscles. Again this exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell fly's
	Fitness Ball Dumbbell Overhead Fly's - Another strong fitness ball exercise using two dumbbells designed to increase muscle tone, shape and control of the pectoral muscles. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell overhead fly's
	Fitness Ball Dumbbell Press - The fitness ball dumbbell press is a strong, controlled exercise designed to increase overall muscle mass, size and shape of the middle pectoral muscles. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell press
	Fitness Ball Dumbbell Side Fly and Press - The fitness ball dumbbell side fly and press is a very controlled, two stage exercise designed to increase muscle tone and definition of the chest muscles. Read more about the fitness ball dumbbell side fly and press
	Fitness Ball Dumbbell Side Fly and Reverse Press - The fitness ball dumbbell side fly and reverse press is a slightly stronger, two stage exercise deigned for increasing muscle tone and shape of the middle pectoral muscles. Read more about the fitness ball dumbbell side fly and reverse press
	Fitness Ball Inwards Dumbbell Press - The fitness ball inwards dumbbell press is a simple, strong exercise for building muscle mass, size and tone of the pectoral muscles. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball inwards dumbbell press
	Fitness Ball Overhead and Side Dumbbell Fly's - The fitness ball overhead and side dumbbell fly's are another strong, controlled two stage exercise designed to increase muscle tone, shape and control of the pectoral muscles. This exercise will also increase balance and stability. Read more about the fitness ball overhead and side dumbbell fly's
	Fitness Ball Reverse Dumbbell Press - The fitness ball reverse dumbbell press is a simple, free weight chest exercise for building overall muscle control, balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball reverse dumbbell press
	Fitness Ball Single Dumbbell Overhead Fly's - The fitness ball single dumbbell overhead fly's are a simple, controlled free weight chest exercise for building overall muscle tone and shape of the upper pectoral muscles. This exercise will also increase overall stability and balance. Read more about the fitness ball single dumbbell overhead fly
	Flat Bench Dumbbell Fly's - The flat bench dumbbell fly's are a simple, strong and popular free weight chest exercise for building overall muscle tone, shape and definition of the middle pectoral muscles. This exercise includes two technique descriptions. Read more about the flat bench dumbbell fly's
	Flat Bench Dumbbell Press - The flat bench dumbbell press is another strong, raw free weight chest exercise for building muscle mass, size and shape of the middle pectoral muscles. This exercise includes two technique descriptions. Read more about the flat bench dumbbell press
	Flat Dumbbell Fly and Press - The flat bench dumbbell fly and press is a strong, well supported two stage exercise designed to increase muscle tone, shape and control of the pectoral muscles. Read more about the flat dumbbell fly and press
	Flat Dumbbell Fly and Reverse Press - The flat bench dumbbell fly and reverse press is a slightly stronger, two stage exercise designed to building overall muscle tone, shape and definition of the middle pectoral muscles. Read more about the flat dumbbell fly and reverse press
	Flat Dumbbell Overhead Fly's - The flat dumbbell overhead fly's are another strong, controlled free weight chest exercise for building muscle tone, shape and definition of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the dumbbell overhead fly's
	Flat Dumbbell Side Fly and Press - The flat bench dumbbell side fly and press is a simple, very controlled, two stage exercise designed to increase muscle tone, shape and control of the pectoral muscles. Read more about the flat dumbbell side fly and press
	Flat Dumbbell Side Fly and Reverse Press - The flat bench dumbbell side fly and reverse press is another, strong, very controlled free weight chest exercise designed to increase muscle tone, shape and definition of the pectoral muscles. Read more about the flat dumbbell side fly and reverse press
	Flat Inwards Dumbbell Press - The flat bench inwards dumbbell press is a simple, strong, raw free weight chest exercise designed for building both muscle mass, size and shape of the middle pectoral muscles. This exercise includes two technique descriptions. Read more about the flat inwards dumbbell press
	Flat Overhead and Side Dumbbell Fly's - Another strong, controlled two stage free weight chest exercise designed to increase overall muscle tone, shape and definition of the upper and middle pectoral muscles. Read more about the flat overhead and side dumbbell fly's
	Flat Reverse Dumbbell Press - The flat bench reverse dumbbell press is a simple free weight chest exercise designed to increase overall muscle tone and muscle control. This exercise includes two technique descriptions. Read more about the flat reverse dumbbell press
	Flat Single Dumbbell Overhead Fly's - The final flat bench dumbbell exercise uses one dumbbell for building overall muscle tone, shape and definition of the pectoral muscles. This exercise includes two technique descriptions. Read more about the flat single dumbbell overhead fly's
	Floor Dumbbell Fly and Press - The floor dumbbell fly and press is a simple, two stage free weight chest exercise designed to increase overall muscle tone and control using a minimal amount of equipment. Read more about the floor dumbbell fly and press
	Floor Dumbbell Fly and Reverse Press - A slightly stronger free weight chest, two stage exercise designed to increase muscle tone, shape and control using a minimal amount of equipment. Read more about the floor dumbbell fly and reverse press
	Floor Dumbbell Fly's - Another simple, yet effective floor exercise designed using two dumbbells for building overall muscle tone, shape and definition to the middle portion of the pectoral muscles. This exercise includes two technique descriptions. Read more about the floor dumbbell fly's
	Floor Dumbbell Overhead Fly's - A slightly stronger variation of the previous exercise using a different direction and two dumbbells for building overall muscle tone, shape and definition. This exercise includes two technique descriptions. Read more about the floor dumbbell overhead fly's
	Floor Dumbbell Press - The floor dumbbell press is a simple, short range chest exercise designed using two dumbbells for building muscle tone and shape whilst preparing you for more demanding exercises. This exercise includes two technique descriptions. Read more about the floor dumbbell press
	Floor Dumbbell Side Fly and Press - The floor dumbbell side fly and press is another simple, two stage chest exercise designed to increase muscle shape, tone and overall muscle control using two dumbbells. Read more about the floor dumbbell side fly and press
	Floor Dumbbell Side Fly and Reverse Press - The floor dumbbell side fly and reverse press is a two stage, free weight chest exercise designed to increase muscle tone, shape and control of the pectoral muscles. Read more about the floor dumbbell side fly and reverse press
	Floor Inwards Dumbbell Press - The floor inwards dumbbell press is a simple, yet strong free weight chest exercise designed to increase muscle tone, shape and control of the middle pectoral muscles. This exercise includes two technique descriptions. Read more about the floor inwards dumbbell press
	Floor Overhead and Side Dumbbell Fly's - The floor dumbbell overhead and side fly's are another strong, controlled two stage chest exercise designed to increase overall muscle tone, shape and control. Read more about the floor overhead and side dumbbell fly's
	Floor Reverse Dumbbell Press - The floor dumbbell reverse press is another strong, short range chest exercise designed to prepare you for stronger variations of this exercise movement. This exercise includes two technique descriptions. Read more about the floor reverse dumbbell press
	Floor Single Dumbbell Overhead Fly's - This free weight chest exercise is designed to be very simple and effective in building overall muscle tone and definition of the pectoral muscles using a single dumbbell. Read more about the floor single dumbbell overhead fly's
	Incline Dumbbell Fly's - The incline bench dumbbell fly's are a strong, popular free weight chest exercise designed to increase overall muscle tone, shape and definition of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline dumbbell fly's
	Incline Dumbbell Fly and Press - The incline dumbbell fly and press is a strong, two stage free weight chest exercise designed to increase muscle mass, shape and tone of the upper pectoral muscles. Read more about the incline dumbbell fly and press
	Incline Dumbbell Fly and Reverse Press - The incline dumbbell fly and reverse press uses a combination of isolated and controlled exercises focused on building both muscle mass and shape of the upper pectoral muscles. Read more about the incline dumbbell fly and reverse press
	Incline Dumbbell Overhead Fly's - The incline dumbbell overhead fly's are a strong, controlled and focused free weight chest exercise designed to increase muscle tone and shape. This exercise includes two technique descriptions. Read more about the incline dumbbell overhead fly's
	Incline Dumbbell Press - The incline bench dumbbell press is a strong, popular free weight chest exercise designed to focus on building overall muscle mass, size and shape of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline dumbbell press
	Incline Dumbbell Side Fly and Press - The incline dumbbell side fly and press uses a combination of two strong, controlled exercises designed to building both strength and shape of the upper pectoral muscles. Read more about the incline dumbbell side fly and press
	Incline Dumbbell Side Fly and Reverse Press - The incline dumbbell side fly and reverse press again uses a combination of two controlled, strong exercises to building both muscle strength and shape. Read more about the incline dumbbell fly and reverse press
	Incline Dumbbell Single Overhead Fly - The incline single dumbbell overhead fly is a simple, controlled exercise designed to focus on building overall muscle tone, shape and definition of the upper pectoral muscles. Read more about the incline dumbbell single overhead fly
	Incline Inwards Dumbbell Press - The incline inwards dumbbell press is a strong, raw exercise focused on building overall muscle mass, size and strength of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the incline inwards dumbbell press
	Incline Overhead and Side Dumbbell Fly's - The incline overhead and side dumbbell fly's are a strong, two stage free weight chest exercise for building muscle tone and shape of the upper pectoral muscles. Read more about the incline overhead and side dumbbell fly's
	Incline Reverse Dumbbell Press - The incline bench reverse press is a strong, raw free weight chest exercise designed to increase both muscle size and control of the upper pectorals. This exercise includes two technique descriptions. Read more about the incline reverse dumbbell press

Other Free Weight Chest Exercises. - Back to top

	Decline Plate Overhead Fly's - The decline plate overhead fly's are a strong, controlled but simple free weight chest exercise for building muscle tone, shape and definition to the lower pectoral muscles. Read more about the decline plate overhead fly's
	Fitness Ball Weighted Overhead Fly's - This exercise uses a fitness ball along with a plate weight for building muscle tone, shape and definition to the pectoral muscles. This exercise will also increase balance and stability. Read more about the fitness ball weighted overhead fly's
	Flat Plate Overhead Fly's - The flat bench plate overhead fly's are a strong, supported exercise designed to increase muscle tone, shape and definition of the upper pectoral muscles. This exercise includes two technique descriptions. Read more about the flat plate overhead fly's
	Floor Plate Overhead Fly's - The floor plate overhead fly's are another simple, controlled free weight chest exercise using a minimal amount of equipment for building muscle tone, and shape of the upper pectoral muscles. Read more about the floor plate overhead fly's
	Incline Plate Overhead Fly's - The final free weight chest exercise is designed to increase the overall muscle shape and tone of the upper pectoral muscles in a controlled fashion. Read more about the incline plate overhead fly's

Back to top of the page

Back to main free weight training exercises page.

85 Free Weight Chest ( Pectorals ) Exercises and Techniques for Muscle Mass, Shape and Tone

Free Weight Barbell Chest Exercises.

Free Weight Dumbbell Chest Exercises. - Back to top

Other Free Weight Chest Exercises. - Back to top