Chest exercises
11 exercises for the chest from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Barbell bench press
Chest
Cable middle fly
Chest
Chest dip
Chest, Triceps
Close-grip push-up
Chest, Triceps
Dumbbell flat bench fly
Chest
Incline Smith machine press
Chest
Incline dumbbell chest press
Chest
Machine fly
Chest
Push-ups
Chest
Seated machine chest press
Chest
Decline machine chest press
Chest
How to train your chest
The chest brings your arms together in front of you and pushes weight away from it. So the base of chest training is pressing: barbell, dumbbells or a machine, and push-ups at home.
Incline presses hit the upper chest more, while dips and close-grip push-ups add triceps work. Flyes and machine flys fit well at the end of a workout.
Frequently asked questions
How do I build my chest at home?
Push-ups with different hand positions and with feet elevated. Once 20 reps feel easy, make the variation harder or add weight.
Barbell or dumbbells for chest?
A barbell lets you lift more, dumbbells give a longer range and balance both sides. Combining them works well.
Technique videos and a set log in the app
Point your iPhone camera to download