Best Chest Exercises (No Equipment) By rjoachim | October 29, 2023 Barbell bench press: This is a compound exercise that works the pectoralis major, triceps brachii, and anterior deltoids.Opens in a new windowweighttraining.guideBarbell bench press exerciseDumbbell 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.guideDumbbell bench press exerciseIncline dumbbell press: This is a variation of the dumbbell bench press that targets the upper chest.Opens in a new windowweighttraining.guideIncline dumbbell press exerciseDecline dumbbell press: This is a variation of the dumbbell bench press that targets the lower chest.Opens in a new windowweighttraining.guideDecline dumbbell press exercisePush-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.comPushups exerciseDips: 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.comDips exerciseCable crossovers: Cable crossovers are an isolation exercise that works the pectoralis major.Opens in a new windowweighttraining.guideCable crossovers exerciseDumbbell flyes: Dumbbell flyes are an isolation exercise that works the pectoralis major.Opens in a new windowwww.menshealth.comDumbbell flyes exerciseWhen 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 repetitionsIncline dumbbell press: 3 sets of 8-12 repetitionsDecline dumbbell press: 3 sets of 8-12 repetitionsPush-ups: 3 sets to failureDips: 3 sets to failureCable crossovers: 3 sets of 12-15 repetitionsDumbbell flyes: 3 sets of 12-15 repetitionsYou can perform this workout 2-3 times per week. Be sure to warm up before each workout and cool down afterwards.more_vertadd_photo_alternate Posted in Exercise & Fitness and tagged chest exercise, Dumbbell flyers, Incline dumbell press