Selected group
Chest
Holding- Recovery estimate
- 42%
- Last trained
- not in your log
Estimated, non-medical wellness readout. Estimated muscle load — a non-medical wellness estimate based on the exercises you’ve logged in the last 7 days. Not a clinical measurement. If you have an injury, are pregnant, or are managing a condition, talk to your clinician before changing your training.
Exercises for Chest
Pulled from the same routine catalog used by your workout log.
Bench Chest Press
PrimaryA flat-bench dumbbell press that trains the chest, shoulders, and triceps through a full controlled range.
Suggested: 4 sets · 8 reps
In Push Day — Push-up & Press
View step-by-step
- Lie on a flat bench with feet planted and hips and shoulders set on the pad. Hold the dumbbells over the lower chest with wrists straight and palms facing forward.
- Press both weights up until the arms are long. Keep the shoulder blades heavy on the bench and the dumbbells stacked over the wrists.
- Lower the dumbbells slowly until they hover just above the lower chest. Keep the elbows slightly tucked, then repeat without bouncing out of the bottom.
Incline Push-up
PrimaryA bench-height press that keeps the push-up pattern while reducing the load on each repetition.
Suggested: 3 sets · 12 reps
In Push Day — Bodyweight Only
View step-by-step
- Use a bench, counter, or other immovable surface. Place both hands on it and walk the feet back until the body forms one long diagonal line.
- Bend the elbows and guide the chest toward the edge without reaching the chin forward or letting the ribs flare.
- Drive through the palms until the arms are straight again. Keep the surface still and the hips level.
Push-up
PrimaryA scalable horizontal press that trains the chest, shoulders, and trunk as one connected line.
Suggested: 3 sets · 10 reps
In Arms — Curl & Dip · Push Day — Bodyweight Only · Push Day — Push-up & Press · Full Body — Conditioning Day · Shoulders — Press & Raise
View step-by-step
- Place hands just wider than the shoulders, spread the fingers, and step the feet back until your head, ribs, hips, and heels line up.
- Bend the elbows and lower the chest as one piece. Keep the gaze slightly ahead of the hands and let the elbows travel about 45 degrees from the body.
- Push evenly through both palms, finish with the arms long, and keep the hips from sagging or piking.
Step-back Burpee
PrimaryA low-impact burpee pattern that links a squat, step-back plank, step-in, and controlled stand.
Suggested: 3 sets · 8 reps
In Full Body — Conditioning Day
View step-by-step
- Stand with feet about hip-width, bend the knees and hips, and place the hands on a stable surface under the shoulders.
- Step one foot back and then the other. Keep the body long from head to heels; add a push-up only if the plank stays steady.
- Step the feet back under the hips, lift the chest, and stand tall without jumping. Reset your breath before the next rep.
Standing Overhead Press
AssistanceA vertical press that trains shoulders and arms while the glutes and ribs keep the body stacked.
Suggested: 4 sets · 6 reps
In Arms — Curl & Dip · Push Day — Push-up & Press · Shoulders — Press & Raise
View step-by-step
- Stand with feet about hip-width, hold the weights at shoulder level, and make a quiet brace before moving.
- Drive through the palms and finish with the weights over the shoulders. Keep the chin tucked and avoid leaning back.
- Lower the weights along the same path until the elbows are under the wrists. Keep the ribs down and feet still.
Tricep Dip (Bodyweight)
AssistanceA supported bodyweight press that emphasizes the triceps and scales by changing foot distance or height.
Suggested: 3 sets · 8 reps
In Arms — Curl & Dip · Push Day — Bodyweight Only · Push Day — Push-up & Press · Shoulders — Press & Raise
View step-by-step
- Use a heavy, stable bench or chair. Place palms beside the hips, walk the feet forward, and slide the hips just beyond the edge.
- Bend the elbows and lower the hips a short distance while keeping the chest open and shoulders away from the ears.
- Push through the palms until the arms are long again. Keep the hips close to the bench throughout the rep.