Build a Stronger Upper Body: The Best Total Gym Chest Exercises

If you're using the Total Gym for your home workouts, you might be surprised by just how effective it can be for developing a powerful, well-defined chest. With a few smart adjustments and the right movement selection, the Total Gym becomes a highly capable tool for chest training — whether you're a beginner or looking to refine your pec development with time-efficient, joint-friendly workouts.

Why Chest Training Matters

Your chest muscles — primarily the pectoralis major and minor — are key for pushing strength, posture, and overall upper-body aesthetics. Whether you’re pressing, pushing, or stabilizing during compound movements, these muscles work in concert with your shoulders and triceps. That’s why structured chest workouts on the Total Gym can help improve performance across your entire upper body — while also giving you that defined, confident look many people aim for.

Best Chest Exercises for Total Gym Users

1. Chest Press (Incline Glideboard Push)
This classic pressing motion simulates a bench press using your bodyweight and the incline of the glideboard. Adjusting the height gives you control over resistance, making it accessible yet challenging. Focus on slow, controlled reps, and fully extend at the top to activate your triceps and shoulders.

2. Chest Flys
With the cables in hand and the glideboard set to a moderate incline, this movement isolates the pecs and offers a fantastic stretch at the bottom. Keep a slight bend in your elbows and imagine hugging a barrel to get the most out of each repetition. This is one of the most effective pec exercises on the Total Gym for sculpting and shaping.

3. Decline Chest Press
To target the lower chest, set the glideboard to a flatter angle and perform a press while lying further up on the board. This adjustment shifts emphasis downward, engaging the lower fibers of the pectorals — a region often undertrained in standard routines.

4. Single-Arm Cable Chest Press
Training one arm at a time enhances core engagement and allows you to focus more deeply on contraction and stability. This is a great option for correcting muscle imbalances and developing functional strength.

5. Plyometric Press (for Advanced Users)
Looking to challenge your power output? Use a moderate incline and perform explosive presses, allowing the glideboard to rise quickly and catch yourself on the way down. This advanced movement is not only great for athletic conditioning, but it also targets fast-twitch fibers in your chest for improved definition.

How to Structure a Total Gym Chest Workout

A balanced chest workout on the Total Gym should include both compound and isolation movements. Start with presses to build strength, and follow up with flys or single-arm work for more focused activation. Aim for 3–4 sets per exercise, using controlled tempo and full range of motion. If you’re short on time, a superset of chest press followed by flys can give you a full workout in under 20 minutes.

My Own Experience with Total Gym Chest Workouts

I first started using the Total Gym during a rehab phase following a shoulder injury. What began as a substitute for heavy barbell training quickly turned into a full-blown appreciation for how versatile and effective it can be. Over time, I noticed not just muscle retention, but a noticeable increase in control and symmetry — especially in my chest and shoulder development. The ability to adjust angles, isolate muscles, and reduce joint strain made it easier to train more consistently and with better results.

Final Thoughts

Don’t underestimate the Total Gym’s potential for serious chest development. Whether your goal is strength, definition, or injury-free longevity, the combination of cable resistance and glideboard dynamics can help you get there. The key is consistency and variety — and with exercises like chest presses, flys, and unilateral work, your pec training has plenty of room to grow.

Push your limits. Control your tempo. Feel every rep — your chest will thank you for it.