Push-ups

• Push-ups focus mainly on the chest muscles. All you need is your own bodyweight. Start on all fours and stretch out your legs behind you to form a plank position. Place your hands slightly wider than shoulder-width apart to target your outer chest muscles. Contract your abdominals and keep your back straight. Bend your elbows and lower your upper body so you hover above the floor. Push yourself back up to the starting position and exhale on the exertion. Place your hands closer together to target the inner chest muscles. Modify regular push-ups by doing them on your knees as you build up your strength. Perform as many push-ups as you can.
  
  

Palm Pushes

• You can do palm pushes any time of the day while sitting down or standing up. Place your palms together in front of your chest and push them together for a five second count. Let the tension go and repeat the exercise 10 times. When doing this exercise in front of a mirror, you will be able to see the chest muscles work. Another way to do this exercise is to stretch out your arms to the side of your body and push them toward your body.
  
  

Forearm Pulls

• Forearms pulls target your entire chest and can be done standing up or sitting down. Grasp your left forearm with your right hand and your right forearm with your left hand. Raise your arms up to shoulder level. Pull your arms outward while holding onto your forearms. Hold the tension for five seconds before releasing it. Repeat this exercise 10 times. A variation to this exercise is to interlock your fingers instead of holding onto your forearms.
  
  

Chest Presses

• You need a set of dumbbells to do chest presses. To train your chest muscles you need heavy, challenging weights that will increase your muscle tissue. Lie on an incline bench to work your upper chest muscles or on a decline bench to train your lower chest muscles. Hold the dumbbells in your hands and stretch your arms out in front of you. Bend your elbows out to the side and bring them down to shoulder level. Push the dumbbells back up to the starting position and exhale on the exertion. Repeat the exercise 15 times.