Chest

Push-Up & Bench Press 

A push-up can be completed anywhere and uses almost every muscle in the body, particularly your chest muscles. Frequent push-ups increase your functional and core strength and can help prevent back and shoulder injuries. While the bench press is a great alternative, most of us don't lift as much weight in the bench press as we do in a push-up. In one study, researchers found that 66.4 per cent of total body weight is lifted in a full push-up. The push-up can also be adapted to increase in difficulty by elevating both of your feet off the ground or by completing a single leg push up.

The chest muscles are responsible for moving the arms across the body and up and down, as well as other movements like flexion, adduction, and rotation. Most chest exercises will involve pushing the arms away from the body or the body away from the arms.