Chest exercises

Presses, push-ups and flyes for the pecs, with the triceps and front delts working alongside. 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.

  • Assault Air Bike

    The Assault Air Bike is a high-intensity cardio machine that combines the benefits of cycling and upper body workouts. It uses air resistance, which increases with the speed and power of your pedaling, providing a scalable workout suitable for all fitness levels. The bike features moving handlebars, allowing for a full-body workout that engages both the lower and upper body muscles.
    LegsAdvanced

  • Full Planche Push-Up

    Full Planche Push-Up is an advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
    TricepsAdvanced

  • Machine Chest Fly

    The machine chest fly is an isolation exercise targeting the pectoral muscles. It involves using a chest fly machine to perform a controlled movement that stretches and contracts the chest muscles, enhancing muscle definition and strength. This exercise is ideal for focusing on the chest without engaging other muscle groups significantly.
    ChestBeginner

  • Seated Chest Clam

    Seated Chest Clam is a seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
    ChestBeginner

  • Decline Diamond Push-Up

    Decline Diamond Push-Up is a decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
    TricepsIntermediate

  • Standing Chest Opener

    The Standing Chest Opener is a stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
    ChestBeginner

  • Decline Smith Bench Press

    The Decline Smith Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, with secondary involvement of the triceps and anterior deltoids. Utilizing the Smith machine provides stability and control, allowing for a focused contraction of the chest muscles while minimizing the risk of injury. This exercise is performed on a decline bench set at an angle, which shifts emphasis to the lower chest.
    ChestIntermediate

  • Machine Chest Press Hammer Grip

    The Machine Chest Press Hammer Grip is a resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
    ChestBeginner

  • One-Arm Low-to-High Cable Fly

    The One-Arm Low-to-High Cable Fly is an isolation exercise targeting the pectoral muscles, particularly the upper chest. It involves pulling a cable from a low position to a high position across the body, engaging the chest, shoulders, and core for stabilization. This exercise helps in developing chest symmetry and enhancing muscle definition.
    ChestIntermediate

  • Pin Bench Press

    The Pin Bench Press is a variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
    ChestIntermediate

  • Bench Press With Resistance Band

    The Bench Press With Resistance Band is a variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
    ChestIntermediate

  • Dumbbell Pullover with Legs Raised

    The Dumbbell Pullover with Legs Raised is an advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
    BackIntermediate

  • Push-Up on Parallel Bars

    The push-up on parallel bars is a compound upper body exercise that primarily targets the chest, triceps, and shoulders. It involves supporting your body weight on parallel bars and lowering your chest towards the bars before pushing back up to the starting position. This exercise enhances upper body strength, stability, and muscle endurance.
    ChestIntermediate

  • Wide Hand Push-Up

    Wide Hand Push-Up is a bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
    ChestIntermediate

  • Muscle-up

    The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
    TricepsAdvanced

  • Weighted Muscle-Up

    The Weighted Muscle-Up is an advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
    TricepsAdvanced

  • Decline Dumbbell Bench Press

    The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
    ChestIntermediate

  • Kneeling Wide Push-Up

    The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
    ChestIntermediate

  • One-Arm Dumbbell Bench Press

    The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
    ChestIntermediate

  • Ring Push-Up

    The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
    ChestIntermediate

  • Seated Cable Chest Press

    The Seated Cable Chest Press is a compound exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a weight forward using a cable machine while seated, providing constant tension throughout the movement.
    ChestIntermediate

  • Burpee (Narrower Stance, Deeper Squat)

    Burpee (Narrower Stance, Deeper Squat) is a full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
    Full bodyAdvanced

  • Shoulder Tap

    Shoulder Tap is a plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
    ChestAdvanced

  • Lying Chest Press

    The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.
    ChestIntermediate