First, I want to be clear: “spot reduction” of fat through strength exercise alone isn’t really a thing, so cardio workouts in general (decreasing overall body fat) may be necessary in addition to the strength exercises that target a specific area for toning.

Obviously for some people the following exercises are no substitute for surgery. Still, depending on your body type/chest size/goals, these exercises could be a great help in alleviating dysphoria.

No equipment necessary:

push ups

and 10 push up variations

The push-up might sound like it’s dull and only for your arms, but it’s the #1 chest exercise for someone with no equipment/gym membership. Remember: if you can barely do a push up now, don’t feel bad! Try doing them with your knees down or even standing up and pushing off a wall until you build up more muscle. Even just a few a day whenever you think of it makes a difference over time.

With dumbbells:

Check out these various dumbbell exercises for the chest. They’re all good for this purpose.

With free weight flat bench press set up:

Barbell bench press

With dip bars:

Dips

ETA: follow-up info/more exercises