Chest Exercises for Home Gym
Chest Press — High
Sit on the bench pad with the cable system behind you and feet on the pad's edge. Grab both handles with flared elbows at a 45° angle and press forward and up, finishing above head level. Pause at the top and bottom of each rep to avoid using momentum.
Chest Press — Medium
Same setup as the high press, but with tucked elbows and hands close to your body. Press forward to eye level rather than overhead. This angle shifts emphasis toward the middle of the chest.
Cable Fly — High
Sit on the bench pad facing away from the cables, grab both handles in a supinated grip, and bring them forward and up until your arms reach chest and eye level. Pause briefly at the start and finish of each rep rather than swinging through the movement.
Cable Fly — Medium
Same setup as the high fly, but keep your arms at a 45° angle rather than raised. Bring the handles forward until your arms are out in front of you, then lower back slowly.
Cable Fly — Low
Same setup again, this time keeping your arms low and close to your body. Use your chest to bring the handles forward, then return slowly to the stretched starting position.
Push Up
Fold the squat stand down and grab the bench pad's side edges at a comfortable shoulder width. Lower under control, pause briefly, then press back up. Keep your elbows tucked and your body in a straight line from shoulders to hips.
Narrow Chest Push Down
Lie flat on the bench pad with feet planted and grab both handles from overhead. Push straight down with tucked elbows until your arms are parallel with the pad, then return to the starting bent-elbow position under control.
Wide Fly Chest Push Down
Same starting position as the narrow push down, but keep your arms straight throughout rather than bending at the elbow. Push straight down in one smooth motion and pause at the bottom of each rep.
Wide Fly Push Down (Lateral)
Lie flat on the bench pad with your knees up and feet forward, and grab both handles from overhead. With straight arms, bring the handles laterally down to your sides, then return to the starting position where your arms are perpendicular to your body.
Low Cross
Lie flat on the bench pad with your knees raised and feet forward, handles overhead. Bring the handles laterally down and across your body in a crossing motion, keeping your core tense and elbows locked throughout.
Internal Rotation
Sit sideways on the frame with your knees on the bench pad, hips locked, and back straight. Raise one handle across your body in a slow, controlled arc. This is an advanced movement — keep your free arm on your chest for balance and control.
Chest Stretch
Sit on the bench pad with the cables behind you and grab both handles in a supinated grip. Keep a neutral back and let your body weight gently stretch your chest forward — don't try to squeeze, just let gravity do the work.
