20 Dynamic Chest Exercises to Elevate Your Upper Body Workouts

Incorporating diverse exercises into your upper-body routine is essential for muscle development, endurance, and overall strength. Chest workouts not only help build a powerful upper body but also improve posture and stability. Below are 20 exceptional chest exercises that can be seamlessly integrated into your workout regimen.

1. Bear Plank Shoulder Tap

Why it rocks: This exercise engages the chest while significantly activating your core.

How to do it:

1. Start on all fours with your knees raised a few inches off the floor.
2. Maintain a flat back, ensuring shoulders and hips are level.
3. Lift your left hand to tap your right shoulder, then return to position.
4. Repeat on the opposite side. That’s one rep.

Pro Tip: Engage your abs by pulling your belly button towards your spine to minimize movement in your hips.

2. Hand Release Pushup

Why it rocks: This full-body exercise challenges all major muscle groups and enhances your pushup range of motion.

How to do it:

1. Begin in a high plank position, shoulders over wrists.
2. Tighten your core and lower your body fully to the floor.
3. At the bottom, lift your hands off the ground slightly.
4. Replace your hands and press back up. That’s one rep.

Pro Tip: Keep elbows hovered at a 45-degree angle away from the body.

3. Glute Bridge Press

Why it rocks: It not only targets your chest but also activates the glutes and core.

How to do it:

1. Lie on your back with knees bent, feet hip-distance apart.
2. Hold a dumbbell in your left hand with your elbow bent at 90 degrees, right arm resting at your side.
3. Lift your hips towards the ceiling.
4. Press the dumbbell to the ceiling and lower back down. Switch sides after reps.

Pro Tip: Press weights in a fluid motion, squeezing your glutes at the top.

4. Modified Pushup

Why it rocks: This classic move effectively targets your entire body.

How to do it:

1. Start in a high plank with knees on the mat.
2. Lower your body towards the floor in one piece.
3. Press back to start. That’s one rep.

Pro Tip: Keep your elbows at a 45-degree angle from your ribs.

5. Pushup to Renegade Row

Why it rocks: Combining pushups with a dumbbell row targets your core and upper body comprehensively.

How to do it:

1. Place two dumbbells shoulder-width apart and assume a plank position.
2. Perform a pushup, then row one dumbbell to your rib cage, alternating sides. That’s one rep.

6. Eccentric Pushup

Why it rocks: This variation increases strength by extending the time under tension while lowering down.

How to do it:

1. Start in a high plank position.
2. Lower your body for a count of five, engaging your core.
3. Reset to a high plank. That’s one rep.

7. Plank Get-Up

Why it rocks: This move simultaneously works your core, chest, and triceps.

How to do it:

1. Begin in a high plank.
2. Lower right forearm to the mat, followed by the left.
3. Push back up one arm at a time, maintaining level hips. That’s one rep.

8. Incline Pushup

Why it rocks: This modification is ideal for building pushup strength.

How to do it:

1. Place your hands on a stable surface at an incline.
2. Maintain a straight line from head to heels as you lower your body.
3. Press back to start. That’s one rep.

9. Dumbbell Floor Press

Why it rocks: This exercise challenges your chest while also working the upper back.

How to do it:

1. Lie on your back, hold a dumbbell in each hand with upper arms resting on the floor.
2. Press dumbbells up until arms are straight, then slowly lower. That’s one rep.

10. Standing Cactus Arms

Why it rocks: Emphasizes the chest and helps engage shoulder muscles.

How to do it:

1. Stand tall with arms bent at 90 degrees.
2. Move arms wide, then back to the starting position. That’s one rep.

11. Alternating Dumbbell Floor Press

Why it rocks: Works each side independently, which helps correct imbalances.

How to do it:

1. Lie on your back, hold a dumbbell in each hand.
2. Press one arm towards the ceiling, then lower back down. Alternate sides. That’s one rep.

12. Close Grip Chest Press

Why it rocks: Focused on the chest, allowing you to maximize the muscle contraction.

How to do it:

1. Lie back with dumbbells held together.
2. Press weights directly over your chest, then lower slowly. That’s one rep.

13. Hip Bridge with Chest Fly

Why it rocks: Engages both the chest muscles and the posterior chain.

How to do it:

1. Lie on your back and lift hips towards the ceiling.
2. Lower arms sideways to shoulder height and back. That’s one rep.

14. Single-Arm Dumbbell Floor Press

Why it rocks: Helps identify and correct muscular imbalances.

How to do it:

1. Lie on your back, holding a dumbbell in one hand.
2. Press upwards and lower. Complete all your reps before switching arms.

15. Tabletop Chest Press

Why it rocks: This exercise engages your core more significantly.

How to do it:

1. Lie on your back with knees lifted, dumbbells held above your chest.
2. Lower your arms down while keeping your core engaged. That’s one rep.

16. Pop Pushup

Why it rocks: This fun variation enhances core stability and challenges your strength.

How to do it:

1. Start in a modified high plank, hands wider than shoulder-width.
2. Perform pushups while jumping hands closer together at the top. That’s one rep.

17. Pushup to Side Plank

Why it rocks: A multi-plane movement that builds chest and core strength.

How to do it:

1. Perform a pushup in a high plank.
2. Rotate into a side plank, alternating sides. That’s one rep.

18. Elevated Pushup

Why it rocks: Stimulates core engagement while building chest strength in different planes.

How to do it:

1. Set one hand on an elevated surface.
2. Perform pushups, lowering to a 90-degree angle. That’s one rep.

19. Half Turkish Getup

Why it rocks: This intricate exercise builds full-body strength and coordination.

How to do it:

1. Lie face up, knees bent.
2. Press the weighted arm up and roll onto your forearm. Reverse to return. That’s one rep.

20. Crossbody Biceps Curl

Why it rocks: Engages both chest and biceps for a comprehensive upper body challenge.

How to do it:

1. Kneel, holding dumbbells at your sides.
2. Curl one dumbbell towards the opposite shoulder, then switch. That’s one rep.

With these diverse exercises, you can target your chest effectively while developing functional strength throughout your upper body. Mixing them up will keep your workouts fresh, engaging, and productive!