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8 Best Chest Workouts to Do While Working

Staying fit during the workday can feel like a daunting task, especially when you’re glued to your desk. But the truth is, you can incorporate chest muscle workouts into your daily routine without stepping away from your work. Whether you’re working from home or stuck at the office, there are plenty of chest workouts that not only target the pectoral muscles but also help you build muscle mass and improve upper body strength.

In this article, we’ll highlight some of the best chest workouts to do while working, along with answers to common questions that can help you sweat out the perfect chest workout.


What are the Best Chest Exercises to Do While Working?

8 Best Chest Workouts to Do While Working

You don’t need a gym or heavy equipment to target key chest muscles. Whether you’re looking to activate the pectoralis major or engage your serratus anterior, there are plenty of chest exercises you can do at your desk or in small spaces. From bodyweight push-ups to dumbbell flies and bench presses, these workouts can help you develop a well-rounded chest day workout routine, more activation on the muscles, and build a bigger chest.

Let’s dive into the best chest exercises to do while working and how to make the most of your time!

Push-Ups

A push-up is a classic chest exercise and an excellent option when you’re working. A push-up is easy to perform, doesn’t require any equipment, and targets the pectoralis major and pectoralis minor muscles effectively. The beauty of a push-up is that it allows you to activate the chest fibers and build upper body strength, all while your feet stay flat and your body in the starting position.

To perform a push-up, you must first get into the starting position by placing your hands shoulder-width apart, making sure your wrists are aligned with your shoulders. Keep your core tight and your body in a straight line from head to heels. Lower yourself slowly until your chest is just above the ground and then push back up.

By maintaining proper form, you can gain more muscle activation and make these simple movements a powerful part of your chest workout routine.

Desk Chest Press

If you find yourself sitting at a desk all day, try the desk chest press. This exercise is a fantastic way to work the chest muscles without leaving your chair — so no excuse to skip chest day!

Your starting position entails first placing your palms flat against the edge of your desk and with your arms extended, you must slowly push inward as if you’re trying to move the desk away from you. You can vary the intensity by adjusting the distance between your body and the desk.

The closer you are, the more challenging the exercise will be. It helps activate the chest muscles and mimics a chest press, which is a compound exercise typically done on a weight bench or flat bench press.

Chest Dips

If you have a sturdy chair, desk, or flat bench in your workspace, chest dips are another great chest workout to do while working. For your starting position, you must have your hands placed on the edge of the desk or chair, with your feet flat on the floor, and your legs extended. Lower your body by bending your elbows until your arms are parallel to the ground, and then push back up.

This movement helps target the lower chest muscles’ anatomy and activates your chest fibers and shoulder blades, building a muscular chest. What’s also good about this is it can be performed with your body weight alone. Certainly a must for your chest day workout!

Seated Chest Fly

A seated chest fly is a dumbbell variation that you can do even in a small space. Using light dumbbells or resistance bands, hold them at shoulder width, and extend your arms out to the sides. Keep your elbows slightly bent and bring your arms forward to meet in front of you, activating the chest muscles.

This exercise works the pectoralis major muscle and helps build chest growth while sitting. You’ll be sure to feel the burn on both your right and left arm afterward, too!

Standing Cable Chest Fly

If you have access to a cable crossover machine, standing cable chest flys are a powerful workout that can target the upper chest. Before getting into your starting position, you must first adjust the cable machine to shoulder height. Now, with your hands shoulder-width apart, pull the cables together in front of you while keeping your arms straight.

The controlled movement ensures proper form and activates your muscles. This exercise can be done between work tasks and helps enhance your chest training, especially the upper chest.

Dumbbell Bench Press

If you have access to dumbbells or a weighted bench, a dumbbell bench press is a great way to build muscle mass. For your starting position, you must first lie on your back on a flat bench, with your feet shoulder-width apart, and press the dumbbells up with your arms straight. Lower them down until your upper arms are parallel to the ground, then push back up.

Consequently, you can also do one arm at a time. With an overhand grip, you’re sure to target your upper arm and chest more. This exercise is ideal for those wanting to improve chest gains, as it activates the upper body muscles, including the pec major and pectoralis minor.

Barbell Bench Press

The barbell bench press is a classic chest workout that can help you build a stronger chest. It targets both the upper and lower chest fibers. While it’s a more advanced move, you can incorporate barbell presses into your home gym routine if you have access to a barbell and a weighted bench.

For your starting position, keep your hands shoulder-width apart as you press the barbell upward, making sure to maintain a slight bend in your elbows. Focus on the range of motion to ensure proper muscle activation and effective chest training.

Incline Bench Press

A barbell incline bench press is a great way to emphasize the upper chest muscles, particularly the clavicular head of the pectoralis major. Before getting into your starting position on the incline bench, you must first get hold of a dumbbell in each hand. Press the weights upwards while keeping your core tight and your feet flat on the floor. 

This variation will help you develop upper chest strength and can be a key part of your chest workout routine, especially if you’re looking for a well-developed chest.


What is the Most Effective Chest Workout?

8 Best Chest Workouts to Do While Working

The most effective chest workout depends on your goals and fitness level, but compound exercises like the barbell bench press and incline dumbbell bench press are often considered the best chest exercises for the overall activation of muscles. These exercises target the chest muscles, engage the upper body, and provide a full range of motion.

When combined with other exercises like push-ups and chest flies, you can target both the upper chest and lower chest muscles effectively, ensuring balanced chest growth and muscle.


How to Build a Chest Fast?

To build a bigger chest fast, focus on compound exercises like the bench press and push-ups. Incorporate a variety of movements that target different parts of the chest muscles, from the upper chest fibers to the lower chest. Prioritize progressive overload by gradually increasing the weight you use and performing exercises with proper form.

Additionally, don’t neglect your chest workout routine’s consistency, and allow sufficient rest for recovery. Diet and nutrition play a key role as well—ensure you’re getting enough protein to fuel muscle growth.


Should I Do 3 Chest Exercises?

8 Best Chest Workouts to Do While Working

Three chest exercises are a good starting point for most individuals looking to develop chest muscles. By targeting different areas of the chest, such as the upper chest, lower chest, and overall pectorals, you can get a balanced chest workout.

Incorporating both compound and isolation exercises—like the barbell bench press, chest fly, and push-ups—will allow you to activate the muscle group effectively while preventing overtraining.


Are 7 Exercises Enough for Chest Muscles?

8 Best Chest Workouts to Do While Working

Seven exercises may be sufficient for a well-rounded chest workout if you’re including a mix of compound and isolation exercises that target all areas of the chest. Ensure that your chest day workout is comprehensive and includes movements like the incline bench press, dumbbell bench press, push-ups, and chest dips.

It’s important to focus on form and muscle activation rather than simply increasing the number of exercises. Consistency and variation are key for achieving chest growth and muscular chest development.


Final Note

Incorporating chest workouts into your workday doesn’t have to be complicated or time-consuming. With just a few minutes of focused effort, you can target your chest muscles and work toward a stronger, well-developed chest.

Whether you’re doing push-ups between meetings or performing desk presses while typing, these exercises are designed to fit seamlessly into your routine, making it easy to incorporate chest day every day. Remember, consistency is key, and with the right chest workout routine, you’ll see great chest gains without having to leave your desk.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.