10 Chest Exercises
What does a strong chest do for you? If you’re a guy, it makes you look younger and more powerful. If you’re a woman, a stronger chest gives your breasts more support, making you look—yup, you guessed it—younger, and slimmer, too, as your waist looks smaller in comparison.
There are several primary exercises that target your chest muscles—namely push-ups, chest presses, and chest flies. Changing how you perform the exercises—by doing chest presses on an incline bench instead of a flat one, for example—will target different parts of your chest for a balanced, symmetrical look. You’ll find the home exercises first, followed by the gym exercises.
HOME CHEST EXERCISES
PUSH-UP
This exercise targets the chest, shoulders, and triceps.
Lie facedown with your hands just outside your shoulders. Engage your abs and push your body up so that you’re on your hands and toes, keeping your body in a straight line. Inhale as you bend your elbows to the sides to lower your chest until it touches the ground; pause briefly and then exhale to push yourself back to the starting position. Keep your back straight during the exercise. Do 10 to 12 reps for 3 to 4 sets. Rest for 1 minute between sets.
MODIFIED PUSH-UP
Not everyone can do regular push-ups. Beginning exercisers and those who are still building upper-body strength should start with modified push-ups. This exercise targets the chest, shoulders, and triceps.
Lie facedown with your hands under your shoulders. Engage your abs and push your body up so that you’re on your hands and knees. Keeping your body in a straight line, inhale as you bend your elbows to lower your chest until it nearly touches the ground; pause briefly and then exhale to push yourself back to the starting position. Keep your back straight during the exercise. Do 10 to 12 reps for 3 to 4 sets. Rest for 1 minute between sets.
INCLINE PUSH-UP
(using bench or box)
This exercise targets the chest, shoulders, and triceps; it works the upper chest more than traditional push-ups.
Place your hands shoulder-distance apart on the edge of a weight bench, sturdy coffee table, or low sofa. Engage your abs so that you’re in push-up position with your upper body higher than your feet. Inhale as you lower your body until your elbows make 90-degree angles; exhale as you push yourself back up to the starting position. Keep your back straight during the exercise. Do 10 to 12 reps for 3 to 4 sets. Rest for 1 minute between sets.
GYM CHEST EXERCISES
CHEST PRESS
(uses weight bench)
This exercise targets the chest, shoulders, and triceps.
Lie on the bench on your back, holding dumbbells in both hands at chest level, elbows bent at 90-degree angles (like a football goalpost). Exhale as you press the dumbbells toward the ceiling; inhale as you bring the dumbbells back to your starting position. Do 10 to 12 reps for 3 to 4 sets.
INCLINE CHEST PRESS
(uses incline weight bench)
This exercise targets the upper chest, shoulders, and triceps.
Lie on an incline bench, holding dumbbells in both hands at chest level, elbows bent at 90-degree angles (like a football goalpost). Exhale as you press the dumbbells toward the ceiling; inhale as you bring the dumbbells back to the starting position. Do 10 to 12 reps for 3 to 4 sets.
UPRIGHT FLY
(uses butterfly chest machine)
This exercise targets the chest.
Sit on the machine with your back against the pad, and grasp the handles with your arms parallel to the floor. Squeeze your chest as you exhale and pull the handles together in front of your chest; pause briefly and inhale as you return your arms to the starting position. Do 10 to 12 reps for 3 or 4 sets.