Chest muscles affect movement of the arms and assist with shoulder function and stabilization. They let you swing a bat or racket, push carriages up a hill, throw a ball, etc. For both women and men, robust pectorals also provide a firm appearance to the upper torso. Since chest muscles have a key role to play in both aesthetics and function, building them is important. A chest workout chart comprising body-weight training is a good way to start.


Chest workouts must always start with a warm-up. A few minutes of cardio, such as light jogging or high-knee marches, should suffice. The first set of exercises should be focused on lengthening the chest’s front.


Building muscles mass in the chest takes time. Even training programs promising quick results take months to deliver results. Consistency is the key. Ideally, the workouts should be done a couple or three times per week. Subsequent workout sessions must have at least a 48-hour time gap, to help with muscle tissue recovery and healing. Overdoing things will obstruct the process, often resulting in injury.

Exercises Using Body Weight

Efficient and effective chest workout is possible if the body is used as resistance. Push-up is a classic exercise that doesn’t need expensive equipment. Once the basic push-up is mastered, you could ascend to the more intense variations. Some of the tougher push-up variations include push-ups with claps or decline push-ups. A weighted vest could be worn to up the intensity.

Dumbbell Exercises

Generally, choose weights you could lift at least for eight reps and 12 reps maximum. You could opt for dumbbell bench presses or chest flyes. If you can perform 12 reps without any major dip in form and intensity, experiment with more weights. If you are using significant weight during benching, use a spotter.

Chest wokout chart

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