Chest Exercises and Muscle Guide
The chest help press the arms away from the torso and bring the upper arms across the body. This guide focuses on movements with a clear primary or secondary match in the ChunkItUp muscle map, rather than every exercise that uses the area indirectly.
Where beginners should start
Begin with incline or standard push-ups before adding heavier presses.
Choose a version that lets you repeat the same range and alignment. Add repetitions first, then increase load, range, or leverage one step at a time.
How to program this muscle group
Start with the most coordinated compound movement while fresh, then use simpler exercises for additional practice. Spread hard sets across the week when one session makes technique or recovery deteriorate.
Exercise selection should fit your equipment, current range of motion, and goal. Stop or modify a movement if it causes sharp pain rather than normal muscular effort.
Detailed chest exercise guides
Each listed page includes setup, execution, mistakes, cues, easier options, harder options, and programming guidance.
- Advanced Tuck Planche
Advanced · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Archer Push-up
Advanced · Bodyweight
Primary: pectoralis major, triceps brachii lateral long, triceps brachii medial
- Decline Diamond Push-up
Advanced · Chest
Primary: triceps brachii lateral long, triceps brachii medial, pectoralis major
- Handstand Shoulder Tap
Advanced · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Single Leg Planche
Advanced · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Neutral Grip Dumbbell Press
Beginner · Strength
Primary: pectoralis major, triceps brachii lateral long, triceps brachii medial
- Push-up
Beginner · Bodyweight
Primary: pectoralis major, triceps brachii lateral long, triceps brachii medial
- Handstand Pike Press
Expert · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Handstand Tuck Press
Expert · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Planche Hold
Expert · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Planche on Rings
Expert · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Incline Dumbbell Press
Intermediate · Chest
Primary: pectoralis major, deltoid anterior head
- Negatives Push-up
Intermediate · Chest
Primary: pectoralis major, triceps brachii lateral long, deltoid anterior head
- Planche with Bands
Intermediate · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Single-Arm Dumbbell Press
Intermediate · Strength
Primary: pectoralis major, triceps brachii lateral long, triceps brachii medial