Chest
Pectoralis major. A single muscle that behaves like three by fiber direction - incline, flat, and decline shift emphasis.
Filtered
Exercises that hit the middle (sternal).
Exercises
10 that hit middle (sternal) directly.
Showing only exercises whose primary-muscle parts include the middle (sternal). Show all 22.
Push-up
Chest and triceps. If lower back fires, brace harder.
Machine Chest Press
Pure chest, with the stability cost removed.
Pec Deck
The cleanest pec squeeze you'll get.
Svend Press
Pure inner-chest contraction.
Flat Dumbbell Press
Even pec stretch at the bottom, hard squeeze across the sternum at the top.
Cable Crossover (High-to-Low)
Hard squeeze across the lower-middle chest; total isolation.
Dumbbell Fly
Pure pec stretch. If you feel it in the front of the shoulder, stop and reduce range.
Floor Press
Brutal lockout work; chest taps out before the triceps do.
Barbell Bench Press
Stretch through the middle chest at the bottom; press should feel like spreading the floor with your back.
Archer Push-up
Most of your bodyweight on one pec; closest thing to a one-arm push-up without the joint risk.
- Chest
- Chest - Middle (sternal)