Chest exercises- or even including chest exercises into a routine schedule- are essential for anyone looking to build a robust, defined upper body. It doesn’t matter if you’re seeking the strength and endurance to be functional or want to appear attractive in your t-shirt and look good; strengthening those pectorals is essential regardless of whether or not you’re involved in CrossFit.
Numerous advantages can be derived by CrossFit who have the chest to be strong and broad. There are some fantastic exercises you can perform within the confines of the CrossFit program to strengthen your chest.
We’ll look at the various workouts we’ve listed in this article. We’ll show you how to apply CrossFit to reach your upper-body goals.

Every Day Isn’t Chest Day
While CrossFit WODs contain the chest from time to time not, every WOD requires one. Sometimes, your workout will not have a chest exercise. Since CrossFit brand is based on the notion of providing a range of exercises within different circuits, it is possible to skip a week of doing any exercises for your pectoral muscle.
According to an article from The Mayo Clinic, you don’t have to exercise every muscle every single time. Taking time off to rest muscles assists in strengthening and maintaining muscle strength.
Do Chest Exercises in a Circuit
The CrossFit circuits are built on the concept of high-intensity interval training. Additionally, the aim of CrossFit is to increase the endurance of muscles and strength in order to improve overall athleticism. Muscular endurance demands a large number of repetitions, while strength is developed by lifting heavy weights.
Therefore, any chest exercise the participant decides to perform must meet both these conditions. If you’re able to do only 10 pushups per week, you can alter the workout to include bench presses instead. If you aren’t able to lift a significant amount of weight, it is possible to use dumbbells or barbells with any weights.
CrossFit and Chest Muscles
CrossFit typically face some preconceptions. The most prevalent misconception around the exercise is the fact that they don’t exercise their chests, mainly because CrossFit workouts tend to keep clear of the bench press. It’s not something that CrossFit would consider to be a practical movement, so they don’t see any need to incorporate it into their arsenal.
For many traditionalists, the absence of bench pressing implies the absence of chest workouts. However, this isn’t the case. Obviously, it’s one of the exercises that aren’t the best exercise for building your chest at all by any stretch of the imagination.
Apart from that, the bench press has started to show up in CrossFit as well, appearing in a few recent competitions, but it’s off-point. It is important to note that numerous exercises are featured frequently in CrossFit exercises that target the chest to build power and strength.
The size of your chest does not rely on the amount you can bench – inquire with any gym rat! This is why the workouts listed below will incorporate an assortment of bench presses as well as more obscure exercises, such as suspension pushups using TRX cables and plyometric pullups to build energy.

Top 9 CrossFit Chest Workouts
1. Incline Bench Press
- The incline press is sort of a mix of the overhead press and a flat bench press. Therefore, pressing the barbell (or an assortment or a pair of kettlebells or dumbbells) from an inclined position will stimulate the muscle fibers that line the upper chest and strain the shoulders a bit more. Because of this, athletes prefer this press variation because it can be used in conjunction with press presses on logs or axle bars cleans and presses.
- The bench press that is inclined will benefit you because it provides greater upper and shoulder stimulation than a flat press. In addition, the more concentration on front delts will allow for a carryover to overhead press movements.
2. Decline Bench Press
- The third barbell bench press variation is focused on the pectoral muscle fibers in the lower part of your body. This type of press is generally less demanding on shoulders than the traditional bench press due to the angle of your shoulder that is shifted.
- It also allows you to concentrate on your chest from a different perspective. This is essential in order to build all-round muscles. You can do it; you can decline the bench press, which gets points for its uniqueness alone.
3. Diamond pushup
- “One of the least appreciated and neglected exercises for the upper part of your body is the triceps workouts,” claims Fig. Diamond pushups are among the most effective exercises using body weight to target the back of the arm muscle.
- Make sure you are in the high plank position.
- Move your hands closer to make sure your index and thumbs meet, creating an equilateral diamond.
- Your elbows should be bent back in order to lower yourself towards the ground.
- Then press into the ground and return to the starting position. This is one rep.
4. Bodyweight Dips
- Dips that incorporate the body weight are a challenging exercise that primarily targets the triceps but also works shoulders, chest, and back. For dips, grab parallel bars using an overhand grip, and then stretch your arms until they reach their maximum length.
- Use your elbows to lower yourself. Stop at the bottom, then push yourself up. Make sure you are using the correct technique, and start with a few repetitions if you’re not familiar with the exercises.
- The ability to maintain a good form when doing the bodyweight dips is vital to prevent injury and maximize positive effects.
- When you’re doing the exercise, ensure that your core is engaged, your shoulders lowered, and back, with your elbows facing forward. If you’re beginning to learn about bodyweight dips, start by doing fewer repetitions before you gradually increase the number to avoid over-using your muscles.
5. Barbell deadlift
- The barbell deadlift is an incline of the hip while holding the barbell. Deadlifts are a full-body exercise that lets you practice lifting objects from the floor (i.e., boxes in the front yard).
- Keep your feet hip-width apart with a barbell that is pressed against your shins.
- Maintain a straight back and a tight core; bend your waist and push your butt back until it is hinged toward the bar.
- Hold the bar using straight arms and hands shoulder-width apart.
- Put your pinkies in the bar to encircle the lats. Then, drive the middle of your foot across the floor and pull the bar up on your legs until you are standing.
- Try to squeeze your glutes as you stand.
6. Ring Push-Ups
- Even if you are able to do 50 push-ups in a day without breaking the bank, ring push-ups become extremely taxing fast.
- It is best to use it in a controlled setting instead of the WOD with high intensity due to the lengthy recovery time after hitting the wall.
7. Push-Ups
- Push-ups are an excellent exercise for building strength, focused on the shoulders, pectorals, triceps, and core.
- They don’t require any equipment and can be performed anywhere in good form.
- It would help if you were on all fours, putting your hands slightly higher than your shoulders.
- Straighten your legs and arms until your body is lifted off the ground.
- Keep your back straight and steady and straight; lower your body to bring your body nearly to the floor.
- You can rest for a second and then push yourself towards the position you started from.
8. Weighted Dips
- Weighted dips are an arduous variation on chest dips that increase strength in exercises such as bench presses. They work two muscle groups at once.
- Install the belt that is worn in dip, tie it around the carabiner, and then attach it to the plate that weighs.
- Position yourself facing the outside onto the dip bar and grasp the bars using bent arms and elbows that are locked.
- Inhale while it is time to lower the weight of your body and extend your elbows towards the side.
- Inhale, and push yourself into the starting position.
9. Inline dumbbells fly
- Place yourself on a bench with an inclined angle, holding a dumbbell with each hand over your face, keeping your palms in front and an incline in your elbows. Drop them down to the sides, and then return them up to where they were.

Chest Exercise Benefits
- Being strong and big in your chest can be transferred into many other exercises and lifts in CrossFit. Your overhead press,
- Since the chest is also the training of triceps muscles, any move that requires pressing, dipping, or locking to the bars (the snatch or jerk, for instance) can be improved by the strength of your chest muscle.
- The majority of us do not hesitate to admit that, at the very least, one of the motivations behind working out is to look nice. A strong chest is among the most visible indicators that a person is working out.
Conclusion:
CrossFit chest workouts provide an assortment of traditional and innovative exercises like bench presses, push-ups, ring dips, and many more. They offer flexibility and adaptability to different fitness levels and objectives. It doesn’t matter if you want to build muscles, improve your strength, or increase the performance of your athletes; you can find workouts and routines that will meet your individual requirements.