Chest training helps improve posture, supports upper-body strength, enhances overall symmetry, and contributes to a lifted, more defined look in the chest and shoulders—plus, it balances out back and arm work to reduce injury risk.
For optimal results, do this workout once per week, in addition to other weekly workouts that focus on other parts of the body, like your legs or back.
1. Push-Up
With your legs extended behind you and hands on the floor just wider than your shoulders, bend your arms to lower your chest. Pause when you are an inch or two from the ground, then extend your arms to rise.
2. Floor Chest Press with Bridge
Lie face-up on a mat with a dumbbell in each hand. Lift your glutes from the ground and hold while you press the weights directly above your chest. Lower your arms and repeat, keeping your hips lifted throughout.
3. Incline Chest Fly
Sit on an incline bench set to about 45 degrees. Holding a weight in each hand, open your arms wide, then hinge from the shoulders to bring them together in front of your chest. Pause, then lower.
4. Incline Chest Press
Begin by sitting on an incline bench set to about 45 degrees. Grab a dumbbell in each hand with your wrists stacked over your elbows. Press the weights up until your arms are straight, then lower.
5. Dumbbell Pullover
Lie face-up on a flat bench, holding one dumbbell with both hands over your chest, arms slightly bent. Lower the dumbbell behind your head until you feel a stretch through your chest, then reverse.
Written by Vic Toffan, Owner of Fit with Vic, Online Fitness Coach, and HYROX ambassador who has transformed more than 400 physiques
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
