Push-ups

This classic exercise targets the chest, shoulders, and triceps. Start in a plank position with your hands directly under your shoulders, and lower your body until your chest almost touches the ground, then push back up. Aim for 10-20 repetitions.

Bench press

Lie on a flat bench with a barbell or dumbbells, and lower the weight towards your chest, then press it back up. Keep your elbows close to your body and engage your chest muscles. Aim for 8-12 repetitions.

Dumbbell flyes

Lie on a flat bench with a dumbbell in each hand, and lower your arms out to the sides until you feel a stretch in your chest, then bring them back up. Keep a slight bend in your elbows and engage your chest muscles. Aim for 10-15 repetitions.

Incline bench press

Lie on an incline bench with a barbell or dumbbells, and lower the weight towards your upper chest, then press it back up. This targets the upper chest muscles. Aim for 8-12 repetitions.

Cable crossover

Stand in the middle of a cable machine with the cables at shoulder height, and pull them together in front of your body, squeezing your chest muscles. Aim for 10-15 repetitions.

Chest dips

Use parallel bars or dip bars, and lower your body until your arms form a 90-degree angle, then push back up. This targets the lower chest muscles. Aim for 8-12 repetitions.

Plyometric push-ups 

These are explosive push-ups that involve pushing your body off the ground and clapping your hands before landing back in a push-up position. They target the chest and improve power and explosiveness. Aim for 5-10 repetitions.

Decline bench press 

Lie on a decline bench with a barbell or dumbbells, and lower the weight towards your lower chest, then press it back up. This targets the lower chest muscles. Aim for 8-12 repetitions.

Medicine ball push-ups

These involve placing your hands on a medicine ball and performing push-ups, which engages the chest and improves stability and balance. Aim for 10-15 repetitions.

Single-arm dumbbell bench press

Lie on a flat bench with a dumbbell in one hand, and press it up towards the ceiling, then lower it back down. This targets each side of the chest individually and improves muscle balance. Aim for 8-12 repetitions on each side.

Note: Remember to warm up before starting the workout and cool down afterwards, and to use proper form and technique for each exercise. Start with lighter weights and fewer repetitions, and gradually increase over time.