Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 5 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

BEST CHEST EXERCISES

8 min
 · 
5 exercises
Burpees
2 sets
60 secs
Diamond Push Ups
2 sets
15 reps
Dumbbell Pullovers
2 sets
20 reps
Mountain Climbers
2 sets
30 secs
Static Push-ups
2 sets
30 secs
This BEST CHEST EXERCISES 8 min-minute gym workout plan effectively targets your abs, arms, back and chest.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 5 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
BEST CHEST EXERCISES
8 min
 · 
5 exercises
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Burpees
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Diamond Push Ups
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
  1. Position yourself on all fours on a mat.
  2. Place your hands in front of you and shoulder-width apart.
  3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  5. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  7. Return to the starting position by extending your elbows and lifting your body off the floor again.
Primary muscle group(s):
Triceps
Secondary:
Chest, Shoulders
  1. Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
  2. Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
  3. Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
  4. Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
  5. Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Dumbbell Pullovers
2 sets
20 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie with your upper back perpendicular on a bench.
  2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
  3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
  4. Position the weight over your chest with your elbows slightly bent.
  5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
  6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
  • With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
  • Begin by raising the medicine ball upward above your head with both hands.
  • Keeping your elbows bent, forcefully throw the ball at the ground.
  • Catch the ball as it bounces back up, and bring it back up above your head.
  • Repeat this slam and catch movement.
Mountain Climbers
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Static Push-ups
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Chest
Secondary:
Abs, Shoulders, Triceps
  1. Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
  2. Lower your chest to the floor and hold for 30 seconds.
  3. Straighten up to starting position.
Primary muscle group(s):
Abs
  1. From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
  2. Engage your core and hold this position for the designated amount of time.
  3. Walk your hands and feet back into a push-up position to complete the exercise.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Workout done!
Exercises done
of 5
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!