Best Exercises for Chest
The chest (front of the upper torso) is responsible for pushing movements and arm adduction. Here are the best exercises ranked by effectiveness.
#1. Push-Ups Fitnit Tracked
Why it's great: Push-Ups is a primary mover for the chest. Rated beginner, burning ~7 cal/min.
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Equipment: None | Targets: Chest, Triceps, Anterior Deltoids (primary), Core, Serratus Anterior (secondary)
Pros
- Builds upper body pushing strength
- Requires no equipment and can be done anywhere
- Strengthens core stability
Cons
- Limited progressive overload without added weight
#2. Bench Press
Why it's great: Bench Press is a primary mover for the chest. Rated intermediate, burning ~6 cal/min.
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Equipment: Barbell | Targets: Chest, Triceps, Anterior Deltoids (primary), Biceps, Forearms, Core (secondary)
Pros
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
Cons
- Requires barbell
#3. Burpees
Why it's great: Burpees is a secondary mover for the chest. Rated intermediate, burning ~12 cal/min.
Burpees are the ultimate full-body conditioning exercise, combining a squat, plank, push-up, and explosive jump. They're renowned for their efficiency in burning calories and building cardiovascular fitness.
Equipment: None | Targets: Full Body (primary), Chest, Quadriceps, Core, Shoulders (secondary)
Pros
- Full body conditioning in a single exercise
- Extremely high calorie burn per minute
- No equipment required
Cons
- Targets chest as secondary
#4. Mountain Climbers
Why it's great: Mountain Climbers is a secondary mover for the chest. Rated beginner, burning ~10 cal/min.
Mountain climbers are a dynamic plank variation that combines core stability with cardiovascular conditioning. They're versatile enough for warm-ups, HIIT circuits, or standalone cardio.
Equipment: None | Targets: Core, Hip Flexors (primary), Shoulders, Quadriceps, Chest (secondary)
Pros
- Excellent cardiovascular conditioning
- Engages core while elevating heart rate
- No equipment required
Cons
- Targets chest as secondary
#5. Tricep Dips
Why it's great: Tricep Dips is a secondary mover for the chest. Rated intermediate, burning ~6 cal/min.
Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.
Equipment: Dip-bars | Targets: Triceps (primary), Chest, Anterior Deltoids (secondary)
Pros
- Excellent compound exercise for tricep development
- Builds pushing strength
- No special equipment needed (can use a bench)
Cons
- Requires dip-bars
- Targets chest as secondary
Frequently Asked Questions
What is the best exercise for chest?
The best exercise for chest is push-ups. It effectively targets the chest as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for chest?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train chest?
Train chest 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track chest exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like push-ups.
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