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Chest Exercises - Pushups, Chest Presses and Chest Flies


Updated June 10, 2014

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Pushups - Modified Pushups
Chest Exercises - Pushups, Chest Presses and Chest Flies
One of the most common chest exercises is the pushup. The pushup is an excellent way to work the chest without equipment. It's also a favorite because it's a compound movement that involves multiple muscles and joints. That means it doesn't just work the chest, it also involves the arms, shoulders, core and legs. This modified version, on the knees, gives the back and upper body extra support. If you're a beginner or don't have as much upper body strength, this is a good move to start with.
  1. Start on all fours with hands a bit wider than the shoulders.
  2. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
  3. Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
  4. Push back up and repeat for 1 to 3 sets of 10 to 16 reps.


  • Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
  • Avoid sticking the rear up in the air in order to make the exercise easier.
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