Building a strong, muscular chest isn’t just about looking good in the gym mirror—it’s about functional power and resilience, especially for military personnel. A well-developed chest translates directly to real-world applications, like lifting heavy equipment, climbing obstacles, or even dragging a fellow soldier to safety.Whether you’re looking to dominate your next Army Combat Fitness Test (ACFT), improve functional strength, or just build a bigger chest, the following workouts are tailored for your goals. From bodyweight exercises you can do anywhere to gym-based routines for serious gains, all you need to do is choose your plan. Let"s take a look at these workouts.
The Workouts at a Glance
- Best Bodyweight Chest Workout: For soldiers on the move or without access to equipment.
- Best Dumbbell-Only Chest Workout: Perfect for small gyms or home setups.
- Best Strength-Focused Chest Workout: To maximize pressing power and performance.
- Best Chest Workout for Muscle Mass: For building size and definition.
Best Bodyweight Chest Workout
For military personnel, flexibility is key. You won’t always have access to a fully stocked gym, but your bodyweight can still deliver a brutal and effective chest workout.
The Mission: Complete 100 perfect push-ups in the shortest time possible. If you can’t do 100 in one go, break it into sets—but make every rep count.
The Workout
- Push-Ups (100 total reps)
- How to Do It: Keep your hands just wider than shoulder-width, maintain a straight line from head to heels, and lower your chest until it almost touches the ground. Press up until your arms are locked.
- Pro Tip: Time yourself and aim to beat your previous time with every session.
Progression:
- Once you can hit 100 push-ups consistently, add variations like:
- Diamond Push-Ups: Focuses on the inner chest and triceps.
- Wide-Grip Push-Ups: Targets the outer chest.
- Decline Push-Ups: Elevate your feet to emphasize the upper chest.
- Weighted Push-Ups: Add a backpack or weighted vest for resistance.
Best Dumbbell-Only Chest Workout
If you have access to dumbbells and a bench, you can craft an incredibly effective chest workout. This plan is ideal for home gyms or limited setups.
The Dumbbell Workout
- Single-Arm Dumbbell Bench Press
- Sets/Reps: 3 sets of 6-8 per side
- How to Do It: Lie on a flat bench with a dumbbell in one hand. Press the weight up and down while keeping your core engaged to avoid twisting.
- Why It Works: Unilateral training builds stability, functional strength, and core activation.
- Neutral-Grip Incline Dumbbell Press
- Sets/Reps: 4 sets of 10-12
- How to Do It: Lie on an incline bench with dumbbells held in a neutral grip (palms facing each other). Press upward until your arms are fully extended.
- Why It Works: Targets the upper chest while being easier on the shoulders than a standard press.
- Flat Dumbbell Press with Pause
- Sets/Reps: 3 sets of 8-10
- How to Do It: Perform a flat dumbbell bench press, but pause for 2 seconds at the bottom of each rep to increase time under tension.
- Why It Works: Boosts muscle growth by emphasizing the stretch phase.
- Push-Up Finisher
- Sets/Reps: As many as possible in 3 minutes.
- Why It Works: Ends the session with a functional burnout to fully fatigue your chest.
Best Strength-Focused Chest Workout
“How much do you bench?” is more than just gym banter—it’s a universal measure of upper body strength. For soldiers, building a powerful bench press translates to functional power on the battlefield.
The Strength Plan
- Plyometric Push-Ups
- Sets/Reps: 5 sets of 5 explosive reps
- How to Do It: From a standard push-up position, lower your body and explode upwards, lifting your hands off the ground.
- Why It Works: Improves explosive power, essential for tasks requiring quick bursts of strength.
- Flat Barbell Bench Press
- Sets/Reps: 5 sets of 3
- How to Do It: Use a slightly wider-than-shoulder grip. Lower the bar to your chest and press explosively upward.
- Why It Works: Builds maximum pressing strength and power.
- Floor Press
- Sets/Reps: 4 sets of 4-6
- How to Do It: Lie on the ground and press a barbell or dumbbells. Lower until your elbows touch the floor, pause, and press back up.
- Why It Works: Focuses on the lockout portion of the bench press while reducing shoulder strain.
- Weighted Dips
- Sets/Reps: 4 sets of 6-8
- How to Do It: Perform dips on parallel bars, leaning slightly forward to emphasize the chest. Add weight with a belt or vest.
- Why It Works: Develops overall chest, shoulder, and triceps strength.
Best Chest Workout for Muscle Mass
This bodybuilding-inspired routine focuses on building size and definition while maintaining strength and function. It’s ideal for creating a balanced, muscular physique.
The Muscle Builder
- Incline Barbell Bench Press
- Sets/Reps: 4 sets of 8-12
- Why It Works: Prioritizes the upper chest for a fuller, more balanced look.
- Flat Dumbbell Fly with Pause
- Sets/Reps: 3 sets of 12-15
- Why It Works: Isolates the chest while increasing the stretch phase for better muscle activation.
- Cable Crossover
- Sets/Reps: 3 sets of 10-12
- Why It Works: Adds a peak contraction to define and shape the chest.
- Push-Up Burnout
- Sets/Reps: As many as possible in 3 minutes.
- Why It Works: Fully exhausts the chest for maximum hypertrophy.
Why This Matters for Military Personnel
- Functional Strength: A strong chest aids in lifting, pushing, and pulling heavy objects under stress.
- Endurance: Chest endurance is crucial for repetitive tasks like obstacle courses or dragging equipment.
- Resilience: Balanced chest training helps protect the shoulders and reduce injury risk.
Final Mission
Whether you’re preparing for a combat test or simply looking to build a bigger, stronger chest, these workouts are designed with functionality and strength in mind. Train smart, stay disciplined, and always push yourself to new limits.
