{"id":7338,"date":"2022-11-17T15:45:03","date_gmt":"2022-11-17T14:45:03","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=7338"},"modified":"2025-06-26T15:19:27","modified_gmt":"2025-06-26T13:19:27","slug":"compound-isolation-chest-exercises","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/compound-isolation-chest-exercises\/","title":{"rendered":"8 Compound  and 6 Isolation Chest Exercises for Strong Pecs"},"content":{"rendered":"\n<p>The chest, also known as the pectoralis major, is a large fan-shaped muscle that covers the front upper torso. It originates from the sternum, the clavicle, and several other points, narrowing down to a tip that inserts into the humerus (upper arm bone) (<a href=\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/major-pectoralis-muscle\">1<\/a>).<\/p>\n\n\n\n<p>Because of its insertion point, the chest is heavily involved in various arm motions, including adduction (bringing your arms in from the sides) and shoulder flexion (lifting your arms overhead) (<a href=\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/major-pectoralis-muscle\">1<\/a>).<\/p>\n\n\n\n<p><strong>The pectoralis major has two heads (<a href=\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/major-pectoralis-muscle\">1<\/a>):&nbsp;<\/strong><\/p>\n\n\n\n<ul><li>Clavicular (upper portion)<\/li><li>Sternocostal (middle and lower area)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Pec-major-picture--1024x940.png\" alt=\"pec major anatomy compound chest exercises\" class=\"wp-image-6701\" width=\"433\" height=\"397\"\/><\/figure><\/div>\n\n\n\n<p>Developing both pectoral areas requires a combination of exercises that target the muscle group from several angles.<\/p>\n\n\n\n<p>Let\u2019s cover some of the best compound and isolation chest exercises, how to select them accordingly, and more.<\/p>\n\n\n\n\n\n<h2>Compound vs. Isolation Exercises<\/h2>\n\n\n\n<p>Compound exercises, also known as multi-joint movements, train several muscle groups simultaneously, involving two or more joints.&nbsp;<\/p>\n\n\n\n<p>An example of a compound exercise is <a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-bench-press-barbell\/\">the flat barbell bench press<\/a> that trains the chest, shoulders, triceps, serratus anterior, and midsection, involving the shoulder and elbow joints (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\">2<\/a>).<\/p>\n\n\n\n<p>Since compound exercises involve more muscles, you can train with heavier weights, make more predictable progress, and build strength in the long run.<\/p>\n\n\n\n<p>In contrast, isolation exercises are single-joint activities. The objective is to train a single muscle group and involve one joint.<\/p>\n\n\n\n<p>One example of a compound exercise is the flat dumbbell chest fly. When done correctly, the movement works the chest and involves the shoulder joint (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7675616\/\">3<\/a>).<\/p>\n\n\n\n<h2>When to Do Compound Versus Isolation Exercises<\/h2>\n\n\n\n<p>Deciding when to do compound and isolation exercises when training your chest is straightforward.&nbsp;<\/p>\n\n\n\n<p><strong>Here are three simple rules:<\/strong><\/p>\n\n\n\n<ol><li>Begin your workouts with compound exercises<\/li><li>Proceed to assistance compound movements<\/li><li>Finish your sessions with chest isolation activities<\/li><\/ol>\n\n\n\n<p>Each chest workout should begin with a compound exercise, such as a flat barbell bench press, an <a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-incline-bench-press-dumbbell\/\">incline dumbbell press<\/a>, a <a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-chest-dip\/\">chest dip<\/a>, or similar.&nbsp;<\/p>\n\n\n\n<p>Such movements provide a strong training stimulus and offer an excellent overloading potential, allowing you to increase your workout difficulty as you make progress.<\/p>\n\n\n\n<p>Additionally, doing challenging activities early is great for training with proper technique and performing at your best.<\/p>\n\n\n\n<p>Once you\u2019ve done one or two primary compound exercises, proceed to assistance multi-joint activities. Don\u2019t worry if it sounds a bit confusing. In the training context, assistance exercises are compound movements <em>that aren\u2019t as challenging.<\/em><\/p>\n\n\n\n<p>An example of such an exercise would be the machine chest press. Like a bench press, it trains your chest, shoulders, and triceps, but it is much less demanding and easier to learn.<\/p>\n\n\n\n<p>Other examples include the push-up and certain variations, assisted chest dips, and similar.<\/p>\n\n\n\n<p>Once you\u2019ve completed these, you can finish with some isolation work. Single-joint exercises are less challenging, and the risk of technique breakdown is small, so long as you don\u2019t attempt to use too much weight.<\/p>\n\n\n\n<p>Good isolation activities include flat and incline dumbbell flyes, low and high cable chest flyes (cable crossover), and Pec deck flyes.<\/p>\n\n\n\n<p><strong>Here\u2019s how these rules might look like in a workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Type<\/strong><\/td><\/tr><tr><td><strong>Bench Press (Barbell)<\/strong><\/td><td>3<\/td><td>5 to 8<\/td><td>compound<\/td><\/tr><tr><td><strong>Incline Bench Press (Dumbbell)<\/strong><\/td><td>3<\/td><td>8 to 10<\/td><td>compound<\/td><\/tr><tr><td><strong>Chest Press (Machine)<\/strong><\/td><td>3<\/td><td>12 to 15<\/td><td>assistance-compound<\/td><\/tr><tr><td><strong>Push Up<\/strong><\/td><td>3<\/td><td>12 to 20<\/td><td>assistance-compound<\/td><\/tr><tr><td><strong>Low Cable Fly Crossovers<\/strong><\/td><td>3<\/td><td>15 to 20<\/td><td>isolation<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If these rules feel a bit overwhelming, you can <a href=\"https:\/\/hevyapp.app.link\/lFbdPBqDKsb\">download the Hevy app<\/a>, navigate to the <a href=\"https:\/\/www.hevyapp.com\/features\/gym-workout-routines\/\">routine library<\/a> (<strong>Workout<\/strong> tab &gt; <strong>Explore<\/strong>), and access 25+ complete training plans for all levels along with multiple individual gym, home, resistance band, dumbbell-only, and travel workouts. See the details of each plan and workout, and save the ones you like to your profile to use anytime.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/Vqbmv56vBQb\"><img width=\"1024\" height=\"660\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-1-1024x660.png\" alt=\"\" class=\"wp-image-12342\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-1-1024x660.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-1-300x193.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-1-768x495.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-1.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2>List of The 8 Best Compound Chest Exercises<\/h2>\n\n\n\n<h3>1. Incline Bench Press (Barbell)<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-incline-bench-press-barbell\/\">The incline barbell press<\/a> is similar to the classic exercise, apart from one difference. Instead of lying on a flat bench to press, you set yourself up at an incline bench of 30 to 45 degrees.<\/p>\n\n\n\n<p>Doing so shifts the emphasis to the chest&#8217;s upper (clavicular) portion (<a href=\"https:\/\/www.researchgate.net\/publication\/344545301_Effect_of_Five_Bench_Inclinations_on_the_Electromyographic_Activity_of_the_Pectoralis_Major_Anterior_Deltoid_and_Triceps_Brachii_during_the_Bench_Press_Exercise\">4<\/a>).&nbsp;<\/p>\n\n\n\n<p>Flat bench and incline press variations are beneficial for targeting all areas of the pectoralis major, promoting more balanced development.<\/p>\n\n\n\n<p>Like the flat press, a wider grip can promote a stronger chest stretch, whereas a narrower grip helps target the triceps.<\/p>\n\n\n\n<h3>2. Bench Press (Dumbbell)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03342-1024x683.jpg\" alt=\"Bench press dumbbell man arms bent compound chest exercises\" class=\"wp-image-3707\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03342-1024x683.jpg 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03342-300x200.jpg 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03342-768x512.jpg 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03342.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The flat dumbbell press is another classic exercise for chest development. Similar to the bench press, the activity targets your chest, shoulders, triceps, and serratus anterior.<\/p>\n\n\n\n<p>One notable difference is that using dumbbells leads to greater instability, forcing your midsection muscles to engage more.<\/p>\n\n\n\n<p>An advantage of dumbbells is that both sides of your body work independently, reducing the risk of side-to-side muscle imbalance.&nbsp;<\/p>\n\n\n\n<p>Additionally, dumbbells allow for a slightly longer range of motion. You can lower the dumbbells a bit more to stretch your chest and adduct your arms at the top by bringing the dumbbells together for a stronger concentric contraction.<\/p>\n\n\n\n<h3>3. Bench Press (Barbell)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04184-1024x683.jpg\" alt=\"man bench press barbell\" class=\"wp-image-3747\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04184-1024x683.jpg 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04184-300x200.jpg 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04184-768x512.jpg 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04184.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The flat barbell bench press is one of the most popular compound chest and tricep exercises. After all, what\u2019s the first thing people ask when you tell them you hit the gym? It\u2019s probably some variation of, <em>\u201cHow much do you bench, bro?\u201d<\/em><\/p>\n\n\n\n<p><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-bench-press-barbell\/\">Bench presses<\/a> are an excellent compound movement because they target the chest, offer a good range of motion, and have excellent <a href=\"https:\/\/www.healthline.com\/health\/progressive-overload\">overloading<\/a> potential.&nbsp;<\/p>\n\n\n\n<p>That said, despite its good overloading potential, you won&#8217;t get as much out of the movement if you don&#8217;t track your progress and aim to improve. The Hevy app lets you easily <a href=\"https:\/\/www.hevyapp.com\/features\/exercise-performance\/\">monitor your performance on each lift<\/a> you log and display the data on customizable graphs. You can also reference the <a href=\"https:\/\/www.hevyapp.com\/features\/track-exercises\/\">previous workout values<\/a> to see what you did last session and determine what you should do now to make progress.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/Vqbmv56vBQb\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-2-1024x683.png\" alt=\"\" class=\"wp-image-12345\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-2-1024x683.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-2-300x200.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-2-768x512.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-2.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.hevyapp.com\/exercises\/wide-grip-bench-press\/\">A wider grip<\/a> can lead to slightly better pectoral activation, whereas a narrower grip (hands shoulder-width apart) shifts the focus to the triceps.<\/p>\n\n\n\n<h3>4. Incline Bench Press (Dumbbell)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03425-1024x683.jpg\" alt=\"man incline bench press dumbbell compound chest exercises\" class=\"wp-image-3740\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03425-1024x683.jpg 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03425-300x200.jpg 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03425-768x512.jpg 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03425.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-incline-bench-press-dumbbell\/\">Incline dumbbell presses<\/a> are similar to the incline barbell press. The objective is to set yourself up on an incline bench (an angle of 30 to 45 degrees) and push the weight over your torso.<\/p>\n\n\n\n<p>Dumbbells are particularly useful because bringing your arms together at the top can lead to better activation of the upper pectoral head (<a href=\"https:\/\/www.researchgate.net\/publication\/344545301_Effect_of_Five_Bench_Inclinations_on_the_Electromyographic_Activity_of_the_Pectoralis_Major_Anterior_Deltoid_and_Triceps_Brachii_during_the_Bench_Press_Exercise\">4<\/a>).&nbsp;<\/p>\n\n\n\n<p>Plus, forcing both sides of your body to work independently is excellent for preventing muscle imbalances and strengthening your core.<\/p>\n\n\n\n<p><strong>Related articles: <a href=\"https:\/\/www.hevyapp.com\/bad-chest-genetics-9-ways-to-fix\/\">Bad Chest Genetics? 9 Ways to Fix Them<\/a><\/strong><\/p>\n\n\n\n<h3>5. Chest Dip<\/h3>\n\n\n\n<p>The dip is one of the best chest compound exercises and one people are often afraid to do.<\/p>\n\n\n\n<p>Unlike most other chest exercises, the dip is a bodyweight activity requiring a strength base. The objective is to suspend yourself in the air by holding onto a pair of parallel bars. Once in position, lower yourself by bending your elbows and press to move back to the top.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-chest-dip\/\">Chest dips<\/a> are often touted as effective for targeting the lower portion of the pectoralis major.<\/p>\n\n\n\n<p>You can make the movement more challenging by attaching a weight to yourself or easier by doing it on a dip assist machine that takes away some of the resistance.<\/p>\n\n\n\n<h3>6. Chest Press (Machine)<\/h3>\n\n\n\n<p>Machine chest presses are a compound exercise you can do to add more variety to your training and complete more sets for your pectoralis major.<\/p>\n\n\n\n<p>Unlike free-weight movements like the barbell bench press, a machine press is easier because the stability requirements are much smaller, allowing you to focus solely on training your chest.<\/p>\n\n\n\n<p>Certain chest press machines will enable you to push slightly upward or downward, emphasizing the upper or lower chest, respectively.<\/p>\n\n\n\n<p>Hevy&#8217;s <a href=\"https:\/\/www.hevyapp.com\/features\/exercise-library\">exercise library<\/a> features 400+ entries and plenty of isolation and compound chest exercises, each with how-to instructions and a demo animation. Learn how to add movements to any workout you&#8217;re creating or logging and what <a href=\"https:\/\/www.hevyapp.com\/features\/exercise-programming-options\/\">programming options<\/a> you get. Alternatively, <a href=\"https:\/\/hevyapp.app.link\/lFbdPBqDKsb\">download Hevy<\/a> and see for yourself.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/Vqbmv56vBQb\"><img width=\"1024\" height=\"660\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-3-1024x660.png\" alt=\"\" class=\"wp-image-12348\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-3-1024x660.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-3-300x193.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-3-768x495.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-3.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>7. Push Up<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03860-1024x683.jpg\" alt=\"man push up\" class=\"wp-image-3897\"\/><\/figure>\n\n\n\n<p>Push-ups are heavily underrated, but they are one of the best compound exercises for chest development and shoulder health.<\/p>\n\n\n\n<p>Unlike most pec exercises where your scapula remains retracted from start to finish, push-ups allow movement at the shoulder blades while doing repetitions. Doing so is beneficial for strengthening the serratus anterior\u2013\u2013a muscle crucial for scapular stability and shoulder protraction (<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0363546503258911?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed\">5<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK531457\/\">6<\/a>).<\/p>\n\n\n\n<p>Additionally, push-ups work great for trainees of all levels. Beginners can start with easier variations, such as the knee and incline push-ups, whereas more advanced trainees can do <a href=\"https:\/\/www.hevyapp.com\/exercises\/weighted-push-ups\/\">weighted<\/a>, plyometric, or even one-arm push-ups.<\/p>\n\n\n\n<h3>8. Floor Press (Dumbbell)<\/h3>\n\n\n\n<p>Dumbbell floor presses are a unique chest exercise that is particularly useful for people with shoulder issues.&nbsp;<\/p>\n\n\n\n<p>The objective is to grab a pair of weights, lie on the floor, place the back of your upper arms on the ground, and press the dumbbells over your chest.&nbsp;<\/p>\n\n\n\n<p>A notable benefit of having your upper arms against the floor at the bottom position is that it limits your range of motion. Your elbows cannot travel too far down as you lower the weight, allowing your shoulders to stay in a strong and healthy position.<\/p>\n\n\n\n<p>Plus, dumbbells reduce the risk of muscle imbalance because both sides of your body must work independently.<\/p>\n\n\n\n<p><strong>Related article: <a href=\"https:\/\/www.hevyapp.com\/dumbbell-chest-workouts\/\">Extraordinary Dumbbell Chest Workouts to Develop Your Pecs<\/a><\/strong><\/p>\n\n\n\n<h2>List of 6 Chest Isolation Exercises<\/h2>\n\n\n\n<h3>1. Cable Fly Crossover<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/total-shape-wXBK9JrM0iU-unsplash-1.jpg\" alt=\"chest fly man cable compound chest exercises\" class=\"wp-image-3560\"\/><\/figure>\n\n\n\n<p>The high cable fly crossover is one of the best chest isolation exercises. First, cables provide consistent tension, leading to excellent muscle activation.&nbsp;<\/p>\n\n\n\n<p>Second, doing a fly from a high position emphasizes the lower portion of the chest. The arm adduction angle runs opposite the muscle fiber orientation, resulting in preferential recruitment of motor units (<a href=\"https:\/\/www.researchgate.net\/figure\/Five-possible-fiber-orientations-in-intact-whole-muscle-a-fusiform-b-unipennate_fig1_230254354\">7<\/a>).<\/p>\n\n\n\n<p>Third, cable machines offer an excellent overloading potential. You can start with the lightest available weight and gradually work up to 20, 30, or even 50+ pounds.<\/p>\n\n\n\n<h3>2. Low Cable Fly Crossover<\/h3>\n\n\n\n<p>The low cable fly crossover is another excellent chest isolation exercise.&nbsp;<\/p>\n\n\n\n<p>In contrast to the previous movement, doing a fly from a low position emphasizes the upper portion of the chest. The upper chest fibers run in a slightly downward direction, and adducting your arms from a low angle allows you to target them preferentially (<a href=\"https:\/\/www.researchgate.net\/figure\/Five-possible-fiber-orientations-in-intact-whole-muscle-a-fusiform-b-unipennate_fig1_230254354\">7<\/a>).<\/p>\n\n\n\n<p>Like the high cable crossover, the low cable fly provides similar benefits: constant tension, great muscle activation, impressive overloading potential, etc.<\/p>\n\n\n\n<h3>3. Chest Fly (Dumbbell)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"569\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04097-1024x569.jpg\" alt=\"man chest fly dumbbell \" class=\"wp-image-7345\"\/><\/figure>\n\n\n\n<p>Dumbbell chest flyers are one of the classic isolation exercises for chest development, used by <a href=\"https:\/\/www.hevyapp.com\/arnold-split-workout\/\">Arnold Schwarzenegger<\/a> and other greats from the Golden Era of bodybuilding.<\/p>\n\n\n\n<p>The objective is to grab a pair of dumbbells, lie on a flat gym bench, and move your arms in and out, squeezing and stretching your pectorals.<\/p>\n\n\n\n<p>A notable benefit of the movement is that it requires minimal equipment and is a viable option even with a minimalistic home gym setup. Plus, similar to cable flyes, the overloading potential is excellent.<\/p>\n\n\n\n<h3>4. Incline Chest Fly (Dumbbell)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"576\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03416-edited-1024x576.jpg\" alt=\"man incline chest fly dumbbell\" class=\"wp-image-3785\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03416-edited-1024x576.jpg 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03416-edited-300x169.jpg 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03416-edited-768x432.jpg 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03416-edited.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The incline dumbbell fly is another classic bodybuilding exercise that\u2019s been around for decades.&nbsp;<\/p>\n\n\n\n<p>Like an incline bench press, doing flyes at an incline targets the upper portion of the chest.&nbsp;<\/p>\n\n\n\n<p>The objective is to lie on an incline bench (a 30 to 45-degree angle), raise the weights overhead, and have your palms facing one another. Once in position, lower the weights to your sides and adduct your arms, touching the weights at the top.<\/p>\n\n\n\n<h3>5. Butterfly (Pec Deck)<\/h3>\n\n\n\n<p>The butterfly, also known as a pec deck fly, is a unique chest exercise performed on a machine.<\/p>\n\n\n\n<p>Unlike most chest fly variations, where you maintain a slight elbow bend, the objective during a pec deck fly is to keep your arms bent. You must sit on the machine, bend your elbows at 90 degrees, and position the inner part of your arms against the pads.<\/p>\n\n\n\n<p>Doing so can lead to better pectoral activation, but it is best to experiment and see if you enjoy the exercise.&nbsp;<\/p>\n\n\n\n<h3>6. Chest Fly (Machine)<\/h3>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/pump-app.s3.eu-west-2.amazonaws.com\/exercise-assets\/05961201-Lever-Seated-Fly_Chest.mp4\"><\/video><\/figure>\n\n\n\n<p>The machine chest fly is identical to the peck deck and cable flyes. Like both exercises, using a machine provides constant tension, leading to excellent muscle activation.&nbsp;<\/p>\n\n\n\n<p>A notable difference between the machine and pec deck fly is that your arms remain straight during the former. Aside from that, both activities feature similar set-ups, ranges of motion, and movement patterns, so it mostly comes down to preference.<\/p>\n\n\n\n<p>Looking for ways to organize the above and other exercises into effective push workouts? <a href=\"https:\/\/hevyapp.app.link\/lFbdPBqDKsb\">Download the Hevy app<\/a>, navigate to the <a href=\"https:\/\/www.hevyapp.com\/features\/gym-workout-routines\/\">routine library<\/a> (<strong>Workout<\/strong> tab &gt; <strong>Explore<\/strong>), and browse 25+ training plans for all levels, along with multiple home, gym, resistance band, dumbbell-only, travel, and bodyweight routines. Save the plans or routines you like to use <em>anytime<\/em>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/Vqbmv56vBQb\"><img width=\"1024\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-4-1024x683.png\" alt=\"\" class=\"wp-image-12350\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-4-1024x683.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-4-300x200.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-4-768x512.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/chest-exercises-4.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2>Final Words<\/h2>\n\n\n\n<p>Building a strong and muscular chest depends on more than doing the flat barbell bench press once or twice weekly.<\/p>\n\n\n\n<p>Like most other major muscle groups, the pecs benefit from a varied approach that includes training at various angles and combining compound and isolation exercises.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"STOP Doing Chest Flys Like This (5 Mistakes Slowing Your Chest Gains)\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mLgYNdxj-Vw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Other articles from the series:<\/strong><\/p>\n\n\n\n<ul><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-abs-exercises\/\">The Top 7 Isolation And 7 Compound Ab Exercises<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-back-exercises\/\">10 Compound and 4 Isolation Back Exercises for an Impressive V-Taper<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-biceps-exercises\/\">\u200b\u200b8 Isolation and 7 Compound Bicep Exercises For Big Arms<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-glute-exercises\/\">5 Isolation and 9 Glute Compound Exercises for a Head-Turning Behind<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-leg-exercises\/\">7 Isolation and 8 Compound Leg Exercises for a Strong Lower Body<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-shoulder-exercises\/\">8 Isolation and 9 Compound Shoulder Exercises<\/a><\/li><li><a href=\"https:\/\/www.hevyapp.com\/compound-isolation-tricep-exercises\/\">7 Isolation and 7 Compound Tricep Exercises For Big Arms<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The chest, also known as the pectoralis major, is a large fan-shaped muscle that covers the front upper torso. It originates from the sternum, the clavicle, and several other points, [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":7352,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[20],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Compound and 6 Isolation Chest Exercises for Strong Pecs<\/title>\n<meta name=\"description\" content=\"Discover 8 compound and 6 isolation chest exercises. 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