Your chest may not be the first muscle group that comes to mind when you think about pull-ups—but if you want to lift your body with control, you can’t skip it. A strong chest helps you stabilize your shoulders, generate force, and maintain total-body tension during every rep. And in this phase of the WH+ Ultimate Pull-Up Plan, trainer Tina Tang, CPT, shows you how to build that strength from the ground up.
In this video, Tang walks you through chest-forward strength exercises (plus, a few sneaky full-body additions) designed to round out your upper-body training and reinforce form that supports your entire pull-up journey.
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While your back and biceps do most of the pulling, your chest plays a crucial stabilizing role. It helps control your shoulder position and keep your torso steady, especially at the bottom of a pull-up. Plus, the stronger your push muscles are, the more balanced your upper body will be—which helps prevent overuse injuries and keeps your training sustainable.
One of Tang’s go-to moves for building chest strength is the dumbbell bench press—a classic for a reason. It’s accessible, effective, and helps develop the pressing power and upper-body control you need for pull-up progress. And if you’re newer to strength training, starting here helps build the confidence and control you’ll need for more complex push movements down the line.
Another standout move in this block is the isometric push-up—a variation that builds the strength and control necessary for a more powerful press. You’ll start in a standard push-up position, lower yourself all the way down to the bottom of the movement (elbows pointing out on a diagonal, bent at about 90 degrees), and hold that position for however long your program prescribes. “The key here is depth,” says Tang. “You want to get as low as you can and hold it.” That’s where your muscles really fire. For beginners, Tang recommends modifying by placing your hands on a stable elevated surface, like a bench or couch, to create an incline and make the hold more manageable. Either way, this move builds serious upper-body endurance and reinforces total-body tension.
Meet your trainer: Tina Tang, CPT, is the owner of Iron Strong Fitness. She helps women 40 and over add strength training into their lives for the long term.
You’ll find chest-focused exercises sprinkled throughout the six-week program, particularly on day three workouts. Movements like push-ups, presses, and skull crushers often appear in supersets with core and lower-body moves to balance push-pull training and avoid burnout.
Tang encourages beginners to modify by adjusting angles (e.g., performing presses from a seated or supported position) or starting with lighter weights and higher reps. More advanced? Slow the tempo or add pauses to build time under tension.
“These aren’t one-and-done moves,” she says. “You’ll revisit them throughout the challenge—because that’s how progress sticks.”
You’ll also work the full body—after all, the pull-up is a total-body move. Tang includes the hollow hold—a core-focused isometric move that teaches your body to stay tight and controlled. “Your body should look like a little boat,” she says, with your lower back pressed into the ground, abs fully engaged, and limbs extended. It sounds simple, but holding that shape for 20–30 seconds can be seriously tough. Tang encourages modifications: bend your knees, lower your arms toward your sides, or play with the positioning to find what works for you. The goal is to keep your low back grounded and core active, building the kind of midline stability that translates directly to stronger, smoother pull-ups.
To support lower-body strength, Tang adds in the kickstand deadlift. This variation of the classic deadlift is all about isolating the hamstrings and glutes one side at a time to correct imbalances (we all have a stronger/favorite side!) and improve full-body control. By keeping one foot slightly behind you like a kickstand, you’re able to maintain balance while still targeting one leg. It’s especially useful for developing the posterior-chain strength that supports pull-up positioning—think strong hips, anchored feet, and a stable midline when you’re hanging or pulling from the bar. “The more balanced and connected your body is from the ground up, the easier it becomes to generate upward power,” says Tang.
Chest Strength Benefits
The real benefit of chest training isn’t just upper-body definition or a stronger push—it’s the ability to support your body in space. When your chest, core, and shoulders all work in sync, you’re able to approach the bar with more control, confidence, and consistency.
Even better? These moves carry over to life beyond the gym. Pressing strength and grip endurance help with everyday activities like lifting groceries, pushing strollers, or carrying a heavy suitcase through the subway.
“This block isn’t just about the chest—it’s about learning to control your full body under load,” says Tang. “That’s what makes a great pull-up. And that’s what makes you feel strong.”
Talene Appleton is the fitness editor at Women’s Health, where she nerds out over all things fitness, nutrition, and wellness. She was previously the fitness and commerce editor at Men’s Health, where she tested and reported on the newest, buzziest fitness and wellness products to hit the market. As a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, she is passionate about supporting women at the intersections of fitness, food, and community. Talene was on the George Washington University college dance team (shout out First Ladies) before moving on to become an NBA dancer for the Washington Wizards—you can still catch her at dance classes across New York and LA in her free time. Before entering journalism full-time, Talene was a private chef for four years and still enjoys cooking for and hosting friends and family regularly.