12 chest tightening exercises

When it comes to chest exercises, most people think the traditional push-up is the most important exercise and that's true because it's very good for chest muscles. But there are many other exercises that help strengthen the upper body in general and the chest area in particular. The exercises mentioned in this article are some of the best for training chest muscles because they increase the challenge on all upper body muscles. They also benefit the core and legs and improve heart muscle performance.

The great thing is if you want to strengthen your back muscles, this exercise is very suitable because chest and back muscles work together to perform these exercises.

Exercise duration: 20-25 minutes

Equipment used: Exercise mat, resistance bands or dumbbells

Targeted muscles: Chest muscles and upper body

Instructions: Pick 5 to 8 exercises from the list. After warming up for at least 5 minutes, do the chosen exercises in order with 8 to 12 reps each. Rest 15 seconds between exercises. When you're done, rest for a minute then repeat the whole cycle two more times.

- To get the most out of this workout and target your chest from all angles, make sure to mix exercises using your body weight with those needing resistance like dumbbells or resistance bands.

1- First exercise: Devil's Press

Benefits of the exercise: This exercise helps burn body fat effectively

Stand with your feet slightly wider than shoulder width on the mat and hold a dumbbell in each hand. This is the starting position.
Go down into a squat and put the dumbbells on the ground in front of your toes. Jump your feet back until you get into a plank position. Then jump forward again until your knees reach the sides of your elbows.
Lift the weights off the ground and swing them back between your legs. When the weights swing forward again, lift your torso up until you stand. Then raise the weights above your head until your arms are straight and your palms face each other.
Slowly go back to the starting position to finish one rep. Keep repeating the exercise from 8 to 12 reps. Then rest for 15 seconds before moving to the next exercise.
To make this exercise easier, move your feet back slowly instead of jumping.

2 - Second exercise: Push up

Exercise benefits: This is one of the best chest exercises ever and also strengthens your body overall.

Go down into a plank with your hands directly under your shoulders. Make sure to tighten your core muscles so your body forms a straight line from your head to your heels.
Bend your elbows and lower your chest toward the floor. When your arms form a 90-degree angle, stop and push yourself up to complete one rep. As you go down, your elbows should form a 45-degree angle with your body.
Keep repeating the exercise 8 to 12 times then rest for 15 seconds before moving to the next exercise.

If you can't do the exercise like this, put your knees on the ground and lift your feet up to make it easier.

3 - Third exercise: Mountain Climber Push Up

Exercise benefits: This exercise activates your core muscles and raises your heart rate.

Drop into a plank, do one push up rep, then bring your right knee toward your chest. Go back to the start and repeat with your left knee. That completes one rep.
Keep repeating the exercise 8 to 12 times then rest for 15 seconds before moving to the next exercise.
As you move your knees toward your chest, make sure your hands are right under your shoulders.

4 - Exercise Four: Push Up Bent-Over Row

Exercise benefits: This exercise targets the chest and back muscles

Put the dumbbells on the floor, then bend forward and bend your knees until your upper body is parallel to the ground. Grab a dumbbell in each hand with your palms facing each other and your arms straight. This is the starting position.
Jump your feet back into a plank position so your body is straight from head to heel, then do one push-up and return to the starting position.
Lift the weights slightly off the ground then pull them up until they reach right in front of your chest. Lower them back down to return to the starting position to complete one rep.
Keep repeating the exercise for 8 to 12 reps then rest for 15 seconds before moving to the next exercise.
When lifting weights toward your chest, make sure to squeeze your shoulder blades together.

5 - Exercise five: Glute Bridge With Chest Press

Benefits of the exerciseThis exercise focuses on your abs and chest muscles.

Lie on your back with your knees bent and feet on the floor. Hold a dumbbell in each hand and lift them above your chest with arms straight, then lift your hips and butt off the ground.
Bend your elbows and lower your arms down until your triceps touch the floor, then lift your arms back up to finish one rep.
Keep repeating the exercise for 8 to 12 reps, then rest for 15 seconds before moving to the next exercise.
You should tighten your core muscles while doing this exercise.

6 - Sixth exercise: Seated Arnold Press

Exercise benefits: This exercise works on training the chest and shoulder muscles.

Sit down and lean your torso back a bit then stretch your legs out in front of you with your heels resting on the ground and bend your knees slightly.
Hold a dumbbell in each hand then lift them in front of you so your elbows are at shoulder level and each arm forms a 90-degree angle with your palms facing your head. This is your starting position.
Move your arms out to the sides until they make a straight line with your shoulders then lift the weights a few centimeters toward the ceiling.
Reverse the motion to return to the starting position to complete one rep. Keep repeating the exercise from 8 to 12 reps then rest for 15 seconds before moving to the next exercise.

7 - Seventh exercise: 1/2 Turkish Get-Up To Pushup

Exercise benefits: This exercise increases the challenge on your chest, core, and arms muscles

Lie on your back with your left leg and arm straight on the ground forming a 45-degree angle with your body. Bend your right knee and place your right foot on the ground. Hold a light dumbbell beside your chest with your right hand. This is the starting position.

Lift the dumbbell up until your right arm is fully straight. Press your left palm on the ground and lift your torso off the floor until your body forms a 90-degree angle with your legs.
Raise your hips and rotate your body to the left side until you're in a plank position without dropping your weight. Then do one push-up repetition.
Reverse the movement to return to the start position to complete one rep. Repeat the exercise 8 to 12 times then rest for 15 seconds before moving to the next exercise.

8 - Exercise eight: Lying Dumbbell Chest Fly

Exercise benefits: This exercise strengthens the chest muscle by doing a different movement pattern than other exercises.

Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand and keep the top part of your arms on the floor forming a 45-degree angle with your body. This is the starting position.
Lift the weights up while keeping your arms slightly bent. Don't straighten your arms completely.
Reverse the movement to return to the starting position, finish one rep, and keep repeating from 8 to 12 reps. Then rest for 15 seconds before moving to the next exercise.

9 - Ninth exercise: Eccentric Chaturanga Pushup

Exercise benefits: This exercise is designed to help people build the strength needed to do a regular pushup.

Get into a plank position with your hands right under your shoulders and legs stretched behind you so your body makes a straight line from your head to your heels.
Bend your elbows and slowly lower your chest toward the ground counting from one to five. When you reach five your body should be touching the ground.
Press your knees into the ground to help you get back to the plank position more easily and that completes one rep.
Keep repeating the exercise 8 to 12 times then rest for 15 seconds before moving on to the next exercise.
If you can't do this exercise you can keep your knees on the ground throughout the whole movement.

10 - Exercise ten: Single-Arm Deadbug Press

Benefits of the exercise: This exercise strengthens the chest muscles and improves balance.

Lie on your back with your legs raised in the air and knees bent at 90 degrees so your lower legs are parallel to the ground. Raise your left arm in the air at shoulder level and hold a dumbbell with your right hand keeping your elbow on the ground at a 45 degree angle to your body. This is the starting position.
Raise the dumbbell up until your right arm is fully straight, then slowly go back to the start position to finish one rep.
Keep repeating the exercise from 8 to 12 reps for each side, then rest for 15 seconds before moving to the next exercise.
To keep your balance during this exercise, make sure to keep your lower back and shoulders fixed on the floor throughout.

11 - Exercise eleven: Half-Kneeling Band Chest Press

Exercise benefits: This exercise helps strengthen the side part of your chest muscle.

Place one end of the resistance band under a table or a heavy weight to fix it, hold the other end with your left hand, then kneel on your left knee and put your right foot in front so both knees make a 90-degree angle.
Put your left hand right in front of your left shoulder so your left elbow makes a 45-degree angle with your body. This is the start position.
Tighten your core muscles then move your left hand in front of you and slightly up until it's fully straight, then slowly go back to the start position to finish one rep.
Keep repeating the exercise from 8 to 12 reps each side then rest for 15 seconds before moving on to the next exercise.

12 - Exercise twelve: Inner Chest Press

Exercise benefits: This exercise makes you focus a lot on your chest muscles in each rep.

Lie on your back with knees bent and feet on the floor, hold a dumbbell in each hand, lift them right in front of your chest and bring them close together so your palms face each other. This is the start position.
Lift the weights up without pulling them apart until your arms are fully straight but make sure not to move your elbows away from your body much while lifting the weights.
Slowly return to the start position to finish one rep and keep repeating the exercise from 8 to 12 reps then rest a bit before starting the round again.