Exercises For Chest

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Best 11 Exercises For Chest

by Valerie Zeller Valerie Zeller

1. Burpee

Burpee
Burpee
Burpee

Burpee

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

How to do Burpee

  • Stand with your feet shoulder-width apart and your hands at your sides.

  • Bend your knees and reach your palms to the floor in front of you.

  • Jump down into plank position on all fours, then lower your body down to a push-up position.

  • Complete the push-up, returning your body to plank position.

  • Jump your feet them forward, going back to the squatting position from earlier in the movement.

  • Press up and jump, raising your arms above your head. Enter gently and perform the practice.

Downward Dog
Downward Dog
Downward Dog

Downward Dog

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How to do Downward Dog

  • Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

Sphinx Pose
Sphinx Pose
Sphinx Pose

Sphinx Pose

Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.

How to do Sphinx Pose

  • Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.

  • Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.

  • Perform this posture for a couple minutes to be able to extend out the legs.

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Tricep Dip
Tricep Dip
Tricep Dip

Tricep Dip

Tricep Dip is a bodyweight exercise that works your triceps, deltoids, glutes and pecs and is a great easy move. When done correctly, it can effectively target your arms, buttocks, chest, legs, lower body, shoulders, upper body and upper chest. It requires no equipment to do.

Clean And Jerk
Clean And Jerk
Clean And Jerk

Clean And Jerk

Clean And Jerk is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Dumbbell Bent Over Row
Dumbbell Bent Over Row
Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Bent Over Row is a strength exercise that works your biceps, deltoids, pecs, rhomboids and rear deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, middle back, shoulders, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Bent Over Row

  • Start out with a dumbbell in each hand and palms pointing towards you, bent slightly at your knees and at your chest as though you wanted to pick up something.

  • Keep you arms straight down with a weight in each hand and then gently raise the dumbbells on your shoulders.

  • When at the peak level stay for a count when gripping the back muscles and then return back to the starting point.

  • Repeat with as many reps and sets as needed.

  • Tips :

  • Should not swing or curve your leg.

  • Perform the workout slowly for more strength.

  • Should not carry more than you can do because it will contribute to injuries.

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Straddle Stretch
Straddle Stretch

Straddle Stretch

Straddle Stretch is a bodyweight exercise that works your glutes and pecs and is a great basic move. When done correctly, it can effectively target your buttocks, chest, legs, lower body, upper body and upper chest. It requires no equipment to do.

How to do Straddle Stretch

  • Start out in a standing erect stance with your legs spread out in front of you in the form of a "V" and arms extended out straight.

  • Position your palms on the floor and then move over as far as possible so that you notice a pull in your hamstrings.

  • Keep this place for 15 to 30 seconds then return back to the top.

  • Repeat for however many reps, sets for however long you wish.

Dumbbell Incline Bench Press
Dumbbell Incline Bench Press

Dumbbell Incline Bench Pres

Dumbbell Incline Bench Press is a strength exercise that works your pecs and is a great basic move. When done correctly, it can effectively target your chest, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Incline Bench Press

  • It is a variant of the bench press movement that uses dumbbells in order to better develop a powerful upper chest.

  • Start off by setting up a bench on a 30 degree incline and then put dumbbells at your feet.

  • Taking the dumbbells and carry them to the starting place which is just above your shoulders, holding the knees bent such that your forearms are facing upward.

  • Then move the dumbbells forward in a straight line, concentrating on gripping the shoulders and hitting certain muscles on the step upward.

  • Raise the dumbbells up as hard as you can without locking your elbows and keep for a count.

  • Go back down gently to the starting point and replicate for as many reps and sets as needed.

  • Tips :

  • This is necessary to choose a weight that you can handle so that you are able to move into the starting position better with this exercise.

  • You will have a spotter to support you with this workout.

Looking for more?

Check out these 263 exercises which target your chest, upper body, upper chest, arms and shoulders. Most of them require either no equipment or weight machine, mat, barbell or dumbbells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for chest are there?

Now we have 263 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work pecs, triceps, deltoids, abs and upper pecs.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.