Chest exercises

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  Chest · Intermediate

  Incline Barbell Bench Press (Top Pause)

  A bilateral barbell press on an inclined bench with a deliberate pause at the upper endpoint after pressing. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
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  Chest · Intermediate

  Barbell Larsen Press (Elbows Out)

  A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
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  Chest · Intermediate

  Dumbbell Bench Press (Elbows Out)

  A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
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  Full body · Advanced

  Burpee (Wider Stance, Shallower Squat)

  A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
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  Chest · Intermediate

  Wide-Grip Barbell Bench Press

  A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
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  Chest · Intermediate

  Medium-Grip Barbell Bench Press

  A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
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  Chest · Beginner

  Incline Push-Up (Centered Hand Placement)

  An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.
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  Chest · Beginner

  Incline Push-Up (Wide Hand Placement)

  An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
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  Chest · Intermediate

  Incline Bench Cable Fly

  The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
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  Chest · Intermediate

  Dumbbell Deep Push Up

  An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
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  Chest · Intermediate

  Poliquin Flyes

  Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
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  Triceps · Intermediate

  Reverse Hand Push-Up

  The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength.
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  Chest · Intermediate

  Dumbbell Chest Fly

  An isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
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  Chest · Intermediate

  Weighted Push-Up

  A compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
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  Chest · Intermediate

  Cable Bench Press

  A bilateral chest press performed on a flat bench between two low cable pulleys. Separate handgrips provide cable resistance as the arms press above the chest, with the head, back and pelvis supported by the bench and both feet on the floor.
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  Chest · Intermediate

  Incline Push-Up

  A bodyweight exercise that targets the upper chest, shoulders, and triceps.
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  Chest · Intermediate

  Smith Incline Chest Press

  A compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
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  Chest · Intermediate

  Decline Dumbbell Fly

  A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
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  Chest · Intermediate

  Finger Push-Up

  An advanced bodyweight push-up variation supported on the fingertips. It combines upper-body pushing work for the chest, shoulders, and triceps with substantial finger, hand, and forearm loading.
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  Chest · Intermediate

  Low High Cable Chest Fly

  An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
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  Chest · Beginner

  Knee Push-Up

  Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps.
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  Back · Intermediate

  Dumbbell Lat Pullover

  The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
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  Chest · Beginner

  Bent Arm Chest Stretch

  A one-sided, wall-supported stretch for the chest with the elbow bent and the forearm resting against the wall. The position lengthens the chest muscles through body positioning rather than repeated muscular contractions.
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  Chest · Intermediate

  Dumbbell Low to High Fly

  An isolation exercise targeting the chest muscles, particularly the upper pectorals. It involves moving a pair of dumbbells in an arc from a low position near the hips to a high position above shoulder level, engaging the chest, shoulders, and core for stability.

At home the push-up and its variations carry the load; in a gym you can press with dumbbells, a barbell or cables. Bench angle shifts the emphasis — an incline works the upper chest harder than a flat bench. To look after your shoulders, keep the elbows tucked to roughly forty-five degrees instead of flaring them straight out.