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140+ Powerful Chest And Arm Workouts For Explosive Upper Body Strength

Updated on February 17, 2025 - Writen by: Pete Martin, PT - Reviewed by Kathy Shattler, MS, RDN Fact checked

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Looking for the most effective chest and arm workout? You’re in the right place. We have ten of the best exercises that work both muscles simultaneously. Whether your goal is muscle growth or weight loss, whether you’re a beginner or a seasoned gym-goer, there is something for you here.

It’s worth pointing out before we jump in that if weight loss is your goal, you’ll need to factor in nutrition as well as your chosen routine. You should be making as much effort in the kitchen as in the gym! (And supplements like fat burners can play their part too).

Are you ready to tone up, build muscle mass, and strengthen your core?

Let’s get started!

Best Chest And Arm Workouts

Push-Up

Chest

Barbell Biceps Curl

Arm

Dumbbell Floor Press

Chest

All Chest And Arm Workouts

Below are the best workouts to build a more substantial chest and arms, with details on how to perform each exercise properly. These exercises will work your upper arms, chest muscles, and biceps muscles.

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Chair Chest Dip

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

Place a set of chairs shoulder-width apart. They should be facing away from each other with their backs inwards. Ensure that you find a suitable grippy surface.
Stand in front of the chairs with your feet hip-width apart and arms by your sides. Both chairs should be facing side-on... Read more

Barbell Lying Triceps Extension

Equipment:

Barbell

Flat Bench Without Rack

Muscle Worked:

Arm

Begin by setting up your barbell. Place it on a curling rack, and then attach weight plates and collars.
Set up your flat bench in front of the curling rack... Read more

Barbell Bench Press

Equipment:

Barbell

Flat Bech With Rack

Muscle Worked:

Chest

Set up next to a flat bench with a barbell rack. You can also use a power rack or Smith machine if needed.
Ensure the barbell is suitably loaded with the safety clips in place. Lie on the bench with your back and head against the pads. The barbell should be in line with your nipples... Read more

Push-Up Burpees

Equipment:

Bodyweight

Muscle Worked:

Chest

Leg

Start in a standing position.
Hinge from the hips and squat down... Read more

Incline Dumbbell Bench Press

Equipment:

Dumbbells

Muscle Worked:

Chest

Begin by positioning the incline bench in front of the dumbbell rack.
Adjust the back of the bench to a 30° angle, and lift the seat slightly to support your weight... Read more

Side Lying Tricep Press

Equipment:

Bodyweight

Muscle Worked:

Arm

Lie on your side on a mat. Ensure your body forms a straight line but maintain a slight bend into the knees for better balance.
Lift your torso so that you have enough space to place the forearm of the bottom arm under your torso... Read more

Pseudo Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Enter a tabletop position with your hands and knees on a mat or towel.
Position your hands out to the side and near your stomach. Your fingers should point away from your body. Ensure both arms are fully extended with your elbows next to your ribs... Read more

Dumbbell Hammer Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Begin by standing tall with your feet hip-width apart.
Hold a dumbbell in each hand, arms at your sides, and palms facing toward your body... Read more

Wrist Roller

Equipment:

Wrist Roller

Weight Plate

Muscle Worked:

Arm

Stand with your arms in front of you at shoulder level. Your elbows should be close to your body.
Grasp the wrist roller handles as you hang the rope and weight towards the ground. .. Read more

Bayesian Curl

Equipment:

Single Grip Handle

Single Pulley Tower

Muscle Worked:

Arm

Attach a single handle to a cable machine on its lowest setting.
Holding the cable in one hand, take a step back and turn away from the machine... Read more

Dumbbell Chest Fly

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Chest

Lie down on a flat bench with a dumbbell in each hand, palms facing each other. Keep your feet firmly planted on the ground.
Extend your arms above your chest with a slight bend in your elbows to protect your joints... Read more

Cable Tricep Pushdown

Equipment:

Straight Bar Attachment

Single Pulley Tower

Muscle Worked:

Arm

Attach a short handle or a rope handle to a cable pulley machine. Adjust the pulley's height so it’s slightly higher than your head.
Stand facing the machine, about two feet away from it, with your feet together. Grab the bar with an overhand grip with your elbows at your sides and directly in front of your hips... Read more

Incline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

Get a bench, table, or any stable elevated surface. Ensure it's set up in a suitable space.
Place your hands shoulder-width apart on the edge of the surface with your arms extended. .. Read more

Dumbbell Skull Crusher

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

To set up, sit on one end of a bench with your legs on either side. Hold a pair of dumbbells on your thighs with a neutral grip (Palms facing each other).
Lie back with your head near the edge of the bench. Press the dumbbells above your chest and face your palms toward each other. .. Read more

Dumbbell Concentration Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Sit on a bench with your legs wider than shoulder-width and feet flat on the floor.
Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh. Your arm should be fully extended, with the dumbbell hanging down... Read more

Tricep Pushdown Machine

Equipment:

Tricep Pushdown Machine

Muscle Worked:

Arm

Adjust the seat height so the handles are at your chest level while seated. Make sure the seat is secure and comfortable.
Load the machine with a suitable weight. .. Read more

Cross-Body Tricep Extension

Equipment:

Narrow Cable Pulley Towers

Rope Attachment

Muscle Worked:

Arm

Stand between two cable machines. Adjust the pulleys to the highest setting and attach single-hand grips.
Stand with feet shoulder-width apart, facing the machine. Grab the left cable with your right hand and the right cable with your left hand... Read more

Ez Bar Preacher Curl

Equipment:

EZ Bar

Muscle Worked:

Arm

Begin by adjusting the preacher bench to fit your height with the pad under your armpits when seated. Set up the EZ bar weight with a load that aligns with your goals and comfort level.
Sit on the bench with your upper arms flat against the pad... Read more

Triceps Dip

Equipment:

Dip (Parallel) Bars

Muscle Worked:

Arm

Begin by standing in front of the triceps dip bars.
Step onto the steps and grab a dip bar in each hand. You should be facing the machine's weight stack... Read more

Overhead Cable Tricep Extension

Equipment:

Single Pulley Tower

Rope Attachment

Muscle Worked:

Arm

Using a cable tower, hook a rope attachment to the bottom position of the machine. Set the pin in the weight stack to your desired resistance.
Hold onto both ends of the rope and turn away from the cable machine, bringing the rope behind your back and head. Your arms should be close to your ears and elbows bent up toward the ceiling as much as mobility allows... Read more

Mike Tyson Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Set up next to a suitable wall with enough space to come out into a straight position. Turn around so your back is against the wall and assume a tabletop position.
Bring both feet against the wall, ensuring they’re hip-width apart... Read more

Cable Chest Fly

Equipment:

Wide Cable Pulley Towers

Single Grip Handle

Muscle Worked:

Chest

Set both of the pulleys up at shoulder height or slightly above and attach the handles to the cables. Choose your ideal weight.
Grab one handle with your right hand. Then, stretch the cable until you have enough line to the opposing pulley in your left hand... Read more

Chest Dip

Equipment:

Dip (Parallel) Bars

Muscle Worked:

Chest

Stand between a set of parallel dip bars. Hold them with an overhand grip in line with your torso.
Raise yourself up so your arms are locked and your body is supported. A box or a suitable raised surface can also used to help. Bend your knees and cross your feet over each other... Read more

Barbell Preacher Curl

Equipment:

Barbell

Muscle Worked:

Arm

Adjust the preacher bench so that your upper arms and chest are in contact with the pad. Your feet should be flat on the ground.
Lean forward slightly to grip the barbell. Use a double underhand grip, palms facing the ceiling. Your arms should be shoulder-width apart... Read more

Barbell Reverse Curl

Equipment:

Barbell

Muscle Worked:

Arm

Begin by setting your barbell up on a barbell rack.
Standing in front of the rack, grasp the barbell using an overhand grip, hip-width apart... Read more

Dumbbell Bicep Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Find a suitable space away from any gym equipment or objects.
Stand with your feet hip-width apart and knees slightly bent... Read more

Plyo Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Place your hands shoulder-width apart on the floor. Keep your body straight from head to heels.
Slowly lower your chest towards the floor by bending your elbows. Keep your core engaged and back straight... Read more

Dumbbell Bench Press

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Chest

Start by sitting down on a flat bench with a dumbbell in each hand, dumbbells resting on your thighs. Your feet should be flat on the floor.
Use your thighs to help lift the dumbbells up as you lie back. Once lying down, your back should be pressed firmly against the bench. Also, ensure your shoulder blades are retracted (pulled back) to create a stable base. Position the dumbbells at the sides of your chest with your palms facing forward. Your elbows should be at a 45-degree angle to your torso.
.. Read more

Decline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

Be sure you have a sturdy bench or elevated surface that can support your body weight. Starting from an all-fours position, bring your feet up to the bench and place them slightly apart.
Place your hands on the ground, slightly wider than shoulder-width apart... Read more

Dumbbell Preacher Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Choose a suitable weight for your dumbbells and adjust the preacher bench so your chest is flush with the pad.
Sit down, place the back of your upper arms on the pad, and grip the dumbbells with palms facing up... Read more

Fingertip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Find a suitable padded area or a gym mat if available. This helps to improve exercise comfort.
Assume a tabletop position. Your hands and knees should be the only contact points. Your body should be facing the ground... Read more

Dumbbell Finger Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Begin by standing tall with a dumbbell in each hand.
Position your arms behind your back with your palms facing behind you... Read more

Incline Barbell Bench Press

Equipment:

Barbell

Muscle Worked:

Chest

Begin by setting up an adjustable bench with the backrest at around a 30-degree angle. The higher the angle, the more shoulder activation.
Place a bar at a comfortable height to get under and grip properly... Read more

Barbell Overhead Tricep Extension

Equipment:

Barbell

Flat Bench Without Rack

Muscle Worked:

Arm

Find a suitable weight bench or raised surface. Place a barbell in front of you and stand at the front of the bench.
Grasp the barbell using a double overhand grip. Maintain a neutral back with your chest up as you bring the barbell to hip height. Sit down while bringing it over your head... Read more

Dumbbell Cross-Body Hammer Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Keep your arms fully extended and resting at your sides, palms facing your thighs with a neutral grip... Read more

Dumbbell Svend Press

Equipment:

Dumbbells

Muscle Worked:

Chest

Select a dumbbell with the correct weight for your fitness level and goals.
Stand with feet placed shoulder-width apart or slightly wider... Read more

Dumbbell Zottman Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with an underhand (palms facing up) grip... Read more

Diamond Push-Up

Equipment:

Bodyweight

Muscle Worked:

Arm

Start in a plank position with your hands placed directly under the center of your chest.
Position your hands close to each other and form a diamond shape between your index fingers and thumbs... Read more

Barbell Decline Bench Press

Equipment:

Barbell

Decline Bench With Rack

Muscle Worked:

Chest

Set the decline bench to an appropriate angle.
Position yourself on the bench so that your feet are securely locked in place to prevent sliding during the exercise... Read more

Tricep Dip On Bench

Equipment:

Flat Bench Without Rack

Bodyweight

Muscle Worked:

Arm

Sit on the edge of the bench and place your hands next to your hips on the bench. Your fingertips should be facing forward gripping the side of the bench.
Slide your hips off the bench and straighten your legs out in front of you. Keep a slight bend in your knees. Your heels should be on the ground, and your arms should be fully extended, supporting your weight... Read more

Cable Hammer Curl

Equipment:

Rope Attachment

Single Pulley Tower

Muscle Worked:

Arm

Begin by standing in front of a cable machine with a rope attachment. Select the appropriate weight for your goals and fitness level.
Place your feet shoulder-width apart and hips facing forward... Read more

Dumbbell Wrist Twist

Equipment:

Dumbbells

Muscle Worked:

Arm

Choose a pair of dumbbell weights that you can comfortably hold for a time at elbow height.
Stand with your feet hip-width apart with your knees slightly bent. .. Read more

Cable Preacher Curl

Equipment:

Lat Bar

Single Pulley Tower

Muscle Worked:

Arm

Place the preacher bench close to the cable machine so that you can reach the pulley handle while seated.
Adjust the seat height to ensure that your arms rest comfortably on the bench pad... Read more

Chest Fly Machine

Equipment:

Fly Machine

Muscle Worked:

Chest

Adjust the machine seat to an appropriate height. When you sit down, both feet should be comfortably on the floor in front of you.
Set the handles up so they are parallel to your body. Ensure you can grasp both of them without over-extending your shoulders.\.. Read more

Chair Tricep Dip

Equipment:

Bodyweight

Chair

Muscle Worked:

Arm

Place a suitable chair in an open space. Stand in front of the chair with your arms by your sides.
Turn around so your back is facing the chair. Bring your arms down to the chair seat and place them on the sides in an extended position. Your hands should be facing outwards with your elbows tucked in... Read more

Deficit Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Get a non-slippery mat and place two sturdy weight plates, yoga blocks, or dumbbells on it shoulder-width apart.
Get into a push-up position with your body in a straight line head to heels... Read more

Rope Tricep Extension

Equipment:

Rope Attachment

Single Pulley Tower

Muscle Worked:

Arm

Attach a rope to a cable high pulley.
Stand hip-width apart in front of the column bar... Read more

Dumbbell Overhead Tricep Extension

Equipment:

Dumbbells

Muscle Worked:

Arm

Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees.
Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad... Read more

Dumbbell Hammer Wrist Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Sit down in a natural sitting position on a flat bench with one light dumbbell in each hand. The dumbbells should be in a neutral position. Your elbows should be flexed at about 90 degrees and resting on your midthigh region.
Curl your wrists upward towards your body. Then, slowly move your wrists in the opposite direction. Continue this movement through your full range of movement as far as they will comfortably move... Read more

Cable Reverse Grip Tricep Pushdown

Equipment:

Single Pulley Tower

Straight Bar Attachment

Muscle Worked:

Arm

Attach a straight bar to the high pulley of a cable machine. The handle attachment should hang at chest height.
With your hands about shoulder-width apart, grip the bar with your palms facing up... Read more

Crucifix Curl

Equipment:

Single Grip Handle

Narrow Cable Pulley Towers

Muscle Worked:

Arm

On the cable crossover machine, start by adjusting the cables to shoulder height. Attach single-handle grips to each cable.
Stand in the center and hold the handles with arms extended out to the sides and palms facing up... Read more

Dumbbell Zottman Preacher Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Sit on the preacher bench and place your upper arms on the pad. Hold a dumbbell in each hand with palms facing up.
Curl the dumbbells up towards your shoulders, keeping your upper arms stationary... Read more

Barbell Wrist Curl

Equipment:

Barbell

Muscle Worked:

Arm

Begin by loading a barbell with the appropriate weight.
Sit on a flat bench with your feet on the ground, shoulder-width apart... Read more

Cable Bicep Curl

Equipment:

EZ Bar

Single Pulley Tower

Muscle Worked:

Arm

Adjust the cable machine to a low position. Attach a straight bar to the low pulley and select your weight.
Stand facing the machine. Grip the straight bar with both hands, palms facing up, and arms fully extended downwards... Read more

Grasshopper Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Place your hands shoulder-width apart on the floor. Keep your body in a straight line from head to heels.
Bend your elbows, lowering your chest towards the floor as if doing a regular push-up... Read more

Reverse-Grip Lat Pulldown

Equipment:

Lat Pulldown Machine

Muscle Worked:

Back

Arm

Take a seat on the lat pulldown machine facing the equipment.
Place your knees at a 90-degree angle under the knee pad. Adjust the knee pad as necessary for comfort. Your knees should be touching the pad, but not digging into it... Read more

Dumbbell Incline Bicep Curl

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

Set an adjustable bench at a 45–60 degree angle. Ensure that the catch mechanism is firmly secured.
Grab a suitable pair of dumbbells for the weight rack using a neutral hand position, palms facing inwards. Sit on the bench with your back firmly against the backrest. Your head should be in a neutral position... Read more

Reverse Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

First, position your hands facing backward at approximately a 45-degree angle. Your fingers should be pointed in the general direction of your feet.
The underside of your forearm will be facing forward... Read more

EZ Bar Reverse Wrist Curl

Equipment:

EZ Bar

Muscle Worked:

Arm

While seated on a flat bench, grip the EZ bar overhand (palms down) with your grip slightly more narrow than shoulder-width apart.
Firmly set your forearms on your thighs and lower the barbell by relaxing your wrists... Read more

EZ Bar Wrist Curl

Equipment:

EZ Bar

Muscle Worked:

Arm

Utilizing an EZ bar, add your desired weight plates to each end of the bar. Use safety clips, if provided.
Once you have chosen your desired weight, sit on a bench with the EZ bar across the tops of your thighs. .. Read more

Tricep Dumbbell Kickback

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
Stand on the left side of the bench... Read more

Walking Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position... Read more

Dumbbell Reverse Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand with a pair of dumbbells held at your sides. Your hands should be pronated so that your knuckles are facing forward.
Keeping your elbows pinned at your sides, curl the dumbbells up to your shoulders. Keep your hands and wrists in line with your forearms as you move... Read more

Band Bicep Curl

Equipment:

Handle Band

Muscle Worked:

Arm

The goal is to select a band that will allow you to maintain proper form during reps. Choose the one that provides adequate resistance when flexing upward. To avoid the band snapping, place your feet shoulder-width apart and secure the band in the center of your feet. Before beginning the exercise, ensure that your holding position evenly distributes the band’s length between both arms.
When starting, grasp the ends of the band with an underhand grip. To avoid transferring tension to the joint, bend the elbows slightly and extend the arms from the sides. Additionally, the wrists should be kept straight... Read more

Wall Tricep Press

Equipment:

Bodyweight

Muscle Worked:

Arm

Stand facing a wall, placing your hands on it at shoulder height and shoulder-width apart. Your fingers should point upward.
Step back slightly so your arms are extended, and your body forms a straight line from head to heels... Read more

Dumbbell Single Arm Tricep Extension

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

Select a dumbbell with the appropriate weight for your fitness level and goals.
Sit on the end of a flat bench with your feet firmly planted on the ground... Read more

Close-Grip Lat Pulldown

Equipment:

Lat Bar

Lat Pulldown Machine

Muscle Worked:

Back

Arm

The equipment required is a lat pulldown machine fitted with a narrow grip handle or a typical pulldown bar. Adjust to a weight that provides enough resistance to help you keep correct form over the repetitions of the exercise. When you sit, position the machine so that your knees fit comfortably under the knee pads.
The workout should be carried out with the body facing the lat pulldown machine. Use a pronated (palms facing outwards) or a supinated (palms facing your body) hand grip... Read more

Decline Dumbbell Bench Press

Equipment:

Dumbbells

Flat Bech With Rack

Muscle Worked:

Chest

Begin by positioning the decline bench in front of the dumbbell rack.
Standing, grab a pair of dumbbells off the rack... Read more

Knee Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Start in a kneeling plank position with your arms fully extended. Your hands should be beneath your shoulders, palms flat on the ground.
Inhale to engage your core... Read more

Dumbbell Close-Grip Press

Equipment:

Dumbbells

Flat Bech With Rack

Muscle Worked:

Arm

Set up a flat bench for the exercise.
Grab two dumbbells... Read more

Dumbbell Alternating Bicep Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand using a shoulder-width stance, holding a suitable pair of dumbbells by your sides. Use a neutral grip with your palms facing inwards.
Inhale and engage your core. Keep your chest up with your head facing forwards... Read more

Wrist Extension

Equipment:

Bodyweight

Muscle Worked:

Arm

Sit on a bench or chair with your feet flat on the floor. Rest your forearm on your thigh or a bench, keeping your wrist over the edge.
Hold a dumbbell or barbell with an overhand grip, ensuring your palm faces downward... Read more

Cable Single Arm Tricep Pushdown

Equipment:

Rope Attachment

Single Pulley Tower

Muscle Worked:

Arm

Attach a single rope attachment to the high pulley of a cable machine. Choose your preferred weight.
Grab the rope with your right hand... Read more

Dynamic Arm Swing

Equipment:

Bodyweight

Muscle Worked:

Shoulder

Chest

Stand with flat feet hip-width apart on the floor with your knees slightly bent.
Raise your arms out to your sides at shoulder height... Read more

Ez Bar Lying Triceps Extension

Equipment:

EZ Bar

Flat Bench Without Rack

Muscle Worked:

Arm

Load an EZ curl bar with the appropriate weight and secure the collars.
Lie on your back on a flat bench with the bar held directly above your upper chest at arm’s length. Place your feet on the floor... Read more

Bodyweight Bicep Curl

Equipment:

Bodyweight

Muscle Worked:

Arm

Sit down on a chair or gym bench with your back straight and upright.
Place your feet flat on the ground, about shoulder-width apart. Your legs should have a 90-degree bend... Read more

Dumbbell Standing Overhead Tricep Extension

Equipment:

Dumbbells

Muscle Worked:

Arm

Start by standing with your feet shoulder-width apart to aid your balance.
Hold a dumbbell with both hands. Your palms should face the underside of the top-weight plate, and your thumbs should be wrapped around the handle... Read more

Dumbbell Tate Press

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

Start seated with a dumbbell in each hand, resting on your thighs.
Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position... Read more

Wall Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Place your feet 1–2 feet away from the wall.
Lean forward and place your hands on the wall. Position them shoulder-width apart, at the same height as your chest... Read more

Overhead Triceps Stretch

Equipment:

Bodyweight

Muscle Worked:

Arm

Stand with your arms by your aides and your feet hip-width apart.
Raise your left arm above your head and bend the elbow to bring your hand behind your head... Read more

Hindu Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Set up next to a suitable mat or padded area. Assume a kneeling position and place your hands on the floor with your arms shoulder-width apart.
Your hands should be slightly facing outward... Read more

Barbell Reverse Wrist Curl

Equipment:

Barbell

Muscle Worked:

Arm

Sit on a flat bench with your feet planted on the ground. With your forearms resting on your thighs, hold the barbell with an overhand (palms-down) grip.
Your wrists should be neutral (straight). Your back and torso should be leaning slightly forward. This is your starting position... Read more

Negative Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin in the classic push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
Slowly and deliberately lower your body until it almost hits the ground. Keep a nice straight line from your ankles through to the top of your head... Read more

Ring Push-Up

Equipment:

Bodyweight

Ring

Muscle Worked:

Chest

Start in a high plank. Your toes should be on the ground. Each hand should grip the inner part of a ring with your elbows straight.
Slowly lower your body by bending your elbows. Lower until your chest is about midway between the rings. Keep your elbows tucked in at 45 degrees... Read more

Single-Arm Overhead Tricep Extension

Equipment:

Single Pulley Tower

Single Grip Handle

Muscle Worked:

Arm

Stand with your feet shoulder-width apart, holding a cable handle in one hand. Grip the cable with one hand and turn around so your back is facing the cable machine. Your hand should be at shoulder height with your arm tucked in.
Now you should be directly in front of the cable pulley with your back facing it... Read more

Barbell Close-Grip Bench Press

Equipment:

Barbell

Flat Bech With Rack

Muscle Worked:

Arm

Place a suitable barbell on the bench press. Add the weight plates and fasten them with barbell collars.
Sit on the end of the bench and lie back so the barbell is directly over your eye-line. .. Read more

Chest Press Machine

Equipment:

Chest Press Machine

Muscle Worked:

Chest

Sit on the chest press machine and adjust the seat height so the handles are at your chest level. Your feet should be firmly on the floor.
Insert the pin into the weight stack to choose an appropriate weight. .. Read more

Standing One-Arm Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

Stand sideways next to a wall or flat vertical surface.
Extend the arm closest to the wall backwards, so that your palm is flat against the wall. Your arm should be parallel to the ground... Read more

Aztec Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Start in a push-up position with your hands wider than shoulder-width.
Inhale and lower your chest towards the ground by bending your elbows... Read more

Dumbbell Back Wrist Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand with an upright posture with your feet hip-width apart.
Holding dumbbells in both hands, place both arms behind your back, palms facing away from your body. The backs of your hands should be lightly resting against your body... Read more

Cable Reverse Curl

Equipment:

EZ Bar

Single Pulley Tower

Muscle Worked:

Arm

Attach a straight bar to the low pulley on the cable machine. Adjust the weight as needed.
Stand upright with your feet shoulder-width apart. Grip the bar with your palms facing down, and your hands slightly wider than shoulder-width... Read more

Hand-Release Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin in a plank position with your arms fully extended. Your hands should be placed under your shoulders.
Your legs should be extended behind you, forming a straight line with your body from your head to your feet... Read more

Push-Up to Shoulder Tap

Equipment:

Bodyweight

Muscle Worked:

Chest

Start in a tabletop position with your hands and knees touching the floor. This should be on a padded surface or mat if possible. Use a shoulder-width arm position with your hands pointing slightly outward.
Bring your legs straight back and come onto the balls of your feet. Assume a high plank position with your hands directly under your shoulders. There should be a straight line from your head to your heels... Read more

Doorway Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

Stand in a doorway with your elbows bent at shoulder height and your forearms resting on the doorframe.
Keeping your forearms and palms flat on the doorframe, gently lean through the doorway. Avoid excessively arching the lower back when doing this... Read more

Side Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Lie on your right side with a 90-degree bend in your knees, keeping them stacked on one another.
Wrap your right arm around your body, while keeping the upper right arm flat on the ground... Read more

Superman Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Lie face down on the floor with arms outstretched overhead and palms flat.
Place your toes on the floor so the weight is resting on the ball of the feet... Read more

Dumbbell Lunge With Bicep Curl

Equipment:

Dumbbells

Muscle Worked:

Leg

Arm

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, arms fully extended, and palms facing each other.
Take a large step forward with one foot and lower your body into a lunge as you inhale. Stop once both knees are at about 90-degree angles... Read more

Cable Tricep Kickbacks

Equipment:

Narrow Cable Pulley Towers

Flat Bench Without Rack

Rope Attachment

Muscle Worked:

Arm

Find an open cable pulley machine and hook a single handle attachment to one of the cable arms.
Adjust the height of the arm to about mid-thigh level and grab the handle with a palms-down grip... Read more

Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin with your knees and hands on the floor and feet lifted off the floor.
Position your hands slightly wider than shoulder-width apart and rotate your hands back... Read more

Dumbbell One-Arm Zottman Preacher Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

Set your incline bench to a 45-degree angle.
Pick up a dumbbell and walk to the head of the bench... Read more

Cable Lying Triceps Extension

Equipment:

Straight Bar Attachment

Single Pulley Tower

Muscle Worked:

Arm

Set up a flat bench in front of your cable machine, and attach the straight bar to the cable.
Sit on the end of the bench which is furthest away from the cable machine, and lie back... Read more

Standing Banded Overhead Tricep Extension

Equipment:

Resistance Band

Muscle Worked:

Arm

Begin by selecting a resistance band with the appropriate tension.
Stand upright with feet shoulder-width apart. Secure the band under your feet with one end in each hand behind your head. Inhale and engage your core. .. Read more

Archer Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Find a flat space where you can perform the archer push-up.
Place your knees on the floor... Read more

Band Assisted Dip

Equipment:

Resistance Band

Dip (Parallel) Bars

Muscle Worked:

Chest

Arm

Stand in front of a set of parallel dip bars. This may be a stand-alone dip station or multi-gym unit.
Loop a resistance band around the dip bars. It should be evenly spaced out... Read more

Kneeling Overhead Tricep Extension

Equipment:

Lat Bar

Flat Bench Without Rack

Single Pulley Tower

Muscle Worked:

Arm

Attach the T-bar or lat pulldown bar to the top of the cable column.
Ensure the attachment is on one of the top levels if it is an adjustable cable column... Read more

Incline Machine Press

Equipment:

Incline Chest Press Machine

Muscle Worked:

Chest

Start by moving the seat to a more comfortable height. When seated, the handles should be at your chest level. Using the machine's adjustment handle, adjust the backrest angle between 30 and 45 degrees to optimize the upper chest workout.
To isolate the upper chest muscle optimally, place your feet firmly on the ground with the soles flat. Sit on the inclined bench with your back firmly placed against the backrest... Read more

Dumbbell Standing Single-Arm Tricep Kickback

Equipment:

Dumbbells

Muscle Worked:

Arm

Stand with your feet in a split stance, one foot forward and the other back.
Hold a dumbbell in one hand, palm facing inward... Read more

Forearm Push-Up

Equipment:

Bodyweight

Muscle Worked:

Arm

Place yourself in a high plank position with your shoulders directly above your wrists. Your hands should be placed slightly narrower than in a traditional push-up. Your spine should be in a neutral (flat) position. This is your starting position.
Inhale and slowly bend your elbows to lower your body down to the floor. Keep your elbows tucked in close to your sides and your core tight and engaged... Read more

Knee Diamond Push-Up

Equipment:

Bodyweight

Muscle Worked:

Arm

Start on your knees and place your hands together under your chest. Your hands should form a diamond shape with your thumbs and index fingers touching. Your hands should be in line with your chest, not your shoulders.
Keep your back straight from your knees to your head. Engage your core to maintain a neutral spine throughout the movement... Read more

Spider Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin in a plank position with your hands underneath your shoulders. Your arms need to be fully extended with your legs stretched behind you on the balls of your feet. Your body should form a straight line from head to heels.
Inhale and stabilize yourself by engaging your core... Read more

Banded Push-Up

Equipment:

Resistance Band

Muscle Worked:

Chest

Start by securing a resistance band around your upper back, positioning it just above your shoulder blades. Grip the free ends of the band firmly in both hands.
Get into a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels... Read more

Wide Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin in a plank position with your feet and hands flat on the floor.
Get comfortable in a standard push-up position with your hands under your shoulders, and elbows 45 degrees from your torso... Read more

Wrist Adduction

Equipment:

Bodyweight

Muscle Worked:

Arm

Stand with your feet hip-width apart in a suitable area. Make sure you have enough room to bring your arms out in front of you.
Ensure your hips are straight with your chest up and your head facing forward. Keep both arms tucked by your sides... Read more

Ring Dip

Equipment:

Ring

Muscle Worked:

Arm

Select a set of gymnastic rings and set them up in a suitable gym space. Adjust the height so your feet can hang freely when performing the dip.
Use an elevated surface such as a chair or plyometric box. Grip the rings firmly with your palms facing inward and step off so your body is suspended in the air. Your arms should be fully extended, and your shoulders should be engaged for stability... Read more

T Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Abs

Start in a normal push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
Lower your body until it almost hits the ground, maintaining an erect posture... Read more

Crab Walk

Equipment:

Bodyweight

Muscle Worked:

Arm

Sit on the ground with your knees bent in front of you and your feet flat on the floor. Your palms should be flat on the ground beneath your shoulders, with fingers facing out to the sides.
Inhale to engage and lift your hips off the ground... Read more

Close-Grip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Arm

Begin in a plank position with your hands slightly narrower than shoulder-width apart and your arms straight.
Inhale as you bend your elbows, keeping them close to the body. Lower your chest to the ground... Read more

Clap Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Kneel on the floor, lean forward, and place your hands on the floor.
Position your hands at chest height, just wider than chest width apart... Read more

Resistance Band Tricep Pushdown

Equipment:

Resistance Band

Muscle Worked:

Arm

Stand in a squat rack under the cross-bar. Using the resistance band, create a slip knot, anchoring the band to the bar.
Hold the end of the band with a neutral grip and pull your elbows down, tucked to your sides. Your hands should be resting at chest height... Read more

Finger Down Forearm Stretch

Equipment:

Bodyweight

Muscle Worked:

Arm

Start in a standing position.
Lift one arm for it to be parallel with the ground, palm facing up... Read more

Bodyweight Reverse Wrist Curl

Equipment:

Bodyweight

Muscle Worked:

Arm

Stand with feet shoulder-width apart and engage your core.
Extend the arms down by the sides with shoulders relaxed and elbows straight... Read more

TRX Tricep Extension

Equipment:

Suspension System

Muscle Worked:

Arm

Go to a TRX station or attach a TRX overhead for the exercise. The handles should be adjusted to hang at chest level or slightly lower.
Face the TRX with feet shoulder-width apart... Read more

One-Arm Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Place your feet slightly wider than shoulder-width apart for better balance.
Slowly shift your body weight toward the arm that will remain on the ground... Read more

Smith Machine Bench Press

Equipment:

Smith Machine

Muscle Worked:

Chest

Put a flat bench in the middle of the machine.
Set the bar position and safety stops. The height of the bar should be where you can comfortably reach and unhook it with straight arms. Use the safety stops, so you avoid injury if you are unable to finish a rep... Read more

Band Tricep Kickback

Equipment:

Resistance Band

Muscle Worked:

Arm

Secure a resistance band under both feet. Make sure it is evenly distributed for balanced resistance.
Hold the handles of the band with your palms facing each other. Maintain a firm grip to ensure control... Read more

Weighted Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Begin by putting on a weighted vest. It should be heavy enough for adequate tension but still allow you to maintain proper form.
Start in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground... Read more

Decline Dumbbell Tricep Extension

Equipment:

Decline Bench Without Rack

Dumbbells

Muscle Worked:

Arm

Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
Hook your feet under the leg roller to stop you from sliding down the bench... Read more

Knee Close-Grip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Arm

Start in a kneeling plank position with your hands slightly narrower than shoulder-width apart and your arms fully extended.
Keep your core engaged and a neutral spine (to avoid letting your hips sag) throughout the movement. Maintain a straight line from your knees through your head... Read more

Seated Cable Extension

Equipment:

Straight Bar Attachment

Narrow Cable Pulley Towers

Muscle Worked:

Arm

Bring an adjustable bench in front of a pulley with the back leg next to the bottom of the cable rail. It should be facing away from the pulley machine.
Bring the backrest up to a 90-degree angle. The cable pulley anchor should be at the top position with a straight bar attachment... Read more

Smith Machine Close-Grip Press

Equipment:

Smith Machine

Muscle Worked:

Arm

Position a flat bench in the middle of the Smith machine, with the bar at approximately chest level.
Adjust the bar to a suitable height so that you can comfortably unrack it to begin your set... Read more

Bodyweight Inner Wrist Curl

Equipment:

Bodyweight

Muscle Worked:

Arm

Stand upright without holding a weight in your hands.
Allow your arms to naturally hang next to your sides... Read more

Medicine Ball Push-Up

Equipment:

Bodyweight

Medicine Ball

Muscle Worked:

Chest

Start in a high plank position with both hands on top of the medicine ball.
Position your hands close together, keeping your body in a straight line from head to heels... Read more

Standing Banded Single-Arm Overhead Tricep Extension

Equipment:

Resistance Band

Muscle Worked:

Arm

Select a resistance band with the appropriate tension. Stand upright with feet in a split stance (one slightly in front of the other).
Secure one end of the band under your feet with the other end in one hand. Your opposite hand can rest by your side or support the elbow of the working arm... Read more

TRX Close-Grip Push-Ups

Equipment:

Suspension System

Bodyweight

Muscle Worked:

Arm

Find a TRX setup or prepare one on a sturdy anchor point.
Adjust the TRX straps so that they are fully lengthened... Read more

Can You Do Arm And Chest Workout Together?

Can You Do Arm And Chest Workout Together — It is perfectly natural to work your chest and arms together. Photo: fxquadro/Freepik

Yes, you can work out your chest and arms together. In fact, it is perfectly natural. Think about it. Any upper body exercises you do will involve your arms, too (some more than others).

Bench press? You won’t get far without your arms! Your triceps get a great workout here.

Chest fly? These are mostly chest and deltoids, but the straighter your arms, the more your biceps come into play.

Press-ups, of course, use your arms. The narrower your hand position here, the more triceps activation you’re getting.

You can easily work your chest and arms together thanks to the beauty of muscle synergy.

How To Prepare Your Body For The Arm And Chest Workout?

How To Prepare Your Body For The Arm And Chest Workout — Warming up your body before any workout is essential. Photo: Racool_studio/Freepik

It is important to warm up your body at the start of any workout. It includes dynamic stretches and light cardiovascular exercises. The advantages include:

Increased blood flow to muscles.
Reduced risks of injuries and accidents.
Enhanced performance during the main workout.

Consuming water is also essential during and after workouts. It helps you maintain peak performance, prevent dehydration, and regulate body temperature

Conclusion

It is not only possible to work for muscle groups simultaneously, i.e., chest and arms together, but it is also perfectly natural. By combining the above exercises, you can achieve your fitness goal, whatever it may be. Remember to perfect your form before progressing with heavier weights and more reps.

Frequently Asked Questions

Is it OK to do chest after arms?

You should work the bigger, compound muscles earlier in the workout for best strength gains- so chest, before arms.

What is the most effective chest triceps and shoulder workout exercise?

The bench press is the most effective exercise for working the chest, triceps, and shoulder.

Should you work out every day?

No. Your muscles need time to recover, so aim for 3-5 weekly workouts (depending on your goals and experience).

How many days a week should your chest and arms work out?

Doing a chest arms workout 2 to 3 times a week is recommended.

Can I do an arm and chest workout at home without equipment?

Yes. Press-up variations can be done from home and will give your arms and chest a good workout without needing equipment.

How can I avoid injury during my chest and arm workout?

Using proper form and starting with lower weights helps you decrease injury risks.

Can women benefit from chest and arms dumbbell workouts?

Yes. The chest and arms dumbbell workouts help women improve overall upper body strength and toning.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

Park, H.-K., Jung, M.-K., Park, E., Lee, C.-Y., Jee, Y.-S., Eun, D., Cha, J.-Y. and Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Journal of exercise rehabilitation, [online] 14(1), pp.78–82. doi:https://doi.org/10.12965/jer.1835210.605.
Judge, L.W., Bellar, D., Popp, J.K., Craig, B.W., Schoeff, M.A., Hoover, D.L., Fox, B., Kistler, B.M. and Al-Nawaiseh, A.M. (2021). Hydration to Maximize Performance And Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of Human Kinetics, [online] 79, pp.111–122. doi:https://doi.org/10.2478/hukin-2021-0065.
João Pedro Nunes, Jozo Grgić, Cunha, P.M., Ribeiro, A.S., Schöenfeld, B.J., Freitas, B. and Edílson Serpeloni Cyrino (2020). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European Journal of Sport Science, [online] 21(2), pp.149–157. doi:https://doi.org/10.1080/17461391.2020.1733672.

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