Best Chest Exercises (No Equipment)
Barbell bench press exercise
Dumbbell bench press: This is a variation of the barbell bench press that allows you to move each dumbbell independently, which can help to target different areas of the chest.Opens in a new windowweighttraining.guide
Dumbbell bench press exercise
Incline dumbbell press: This is a variation of the dumbbell bench press that targets the upper chest.Opens in a new windowweighttraining.guide
Incline dumbbell press exercise
Decline dumbbell press: This is a variation of the dumbbell bench press that targets the lower chest.Opens in a new windowweighttraining.guide
Decline dumbbell press exercise
Push-ups: Push-ups are a bodyweight exercise that can be done anywhere. They work the pectoralis major, triceps brachii, and anterior deltoids.Opens in a new windowspotebi.com
Pushups exercise
Dips: Dips are a compound exercise that works the pectoralis major, triceps brachii, and anterior deltoids. They can be done on a dip bar or parallettes.Opens in a new windowwww.menshealth.com
Dips exercise
Cable crossovers: Cable crossovers are an isolation exercise that works the pectoralis major.Opens in a new windowweighttraining.guide
Cable crossovers exercise
Dumbbell flyes: Dumbbell flyes are an isolation exercise that works the pectoralis major.Opens in a new windowwww.menshealth.com
Dumbbell flyes exercise
When choosing chest exercises, it is important to select a variety of exercises that target all areas of the chest. It is also important to use proper form to avoid injury. If you are new to exercise, it is a good idea to consult with a certified personal trainer to learn how to perform these exercises safely and effectively.
Here is a sample chest workout that you can try:
Barbell bench press: 3 sets of 8-12 repetitions
Incline dumbbell press: 3 sets of 8-12 repetitions
Decline dumbbell press: 3 sets of 8-12 repetitions
Push-ups: 3 sets to failure
Dips: 3 sets to failure
Cable crossovers: 3 sets of 12-15 repetitions
Dumbbell flyes: 3 sets of 12-15 repetitions
You can perform this workout 2-3 times per week. Be sure to warm up before each workout and cool down afterwards.
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