Compound · Chest
These 31 exercises are the compound (multi-joint) exercises for the chest in the GymStreak library, beginner to advanced level, using barbell, bodyweight, dumbbell and chest press machine and more. Good places to start: Barbell Bench Press and Close Grip Bench Press. By level: 16 beginner, 13 intermediate and 2 advanced.
Written by the GymStreak coaching teamUpdated
01
Compound chest exercises move more than one joint, so they let you use heavier loads and train the chest together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Flat presses load the whole muscle; incline presses shift more of the work to the upper portion, and decline presses and dips to the lower portion. Flyes and cable crossovers train the arm-across-the-body action with less help from the triceps. Keep your shoulder blades set back and down on the bench, lower the weight under control, and stop each set with a rep or two in reserve while you learn the movement.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound dumbbell exercise for the chest, also working the shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and traps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound chest press machine exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the chest, also working the abs, forearms and shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps and shoulders.
Beginner compound smith machine exercise for the chest, also working the triceps and shoulders.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner compound bodyweight exercise for the chest, also working the abs, lats and middle back.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the forearms, shoulders and triceps.
Intermediate compound dumbbell exercise for the chest, also working the shoulders.
Intermediate compound dumbbell exercise for the chest, also working the glutes.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the abs, calves and forearms.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound dumbbell exercise for the chest.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
