Chest exercises

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  Chest · Intermediate

  Lying Chest Press

  The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine.
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  Chest · Beginner

  Elbow Out Chest Stretch

  A static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
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  Chest · Intermediate

  Standing Press Around

  A dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
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  Chest · Intermediate

  Kettlebell One Arm Floor Press

  A unilateral horizontal press performed from the floor with a kettlebell. The floor limits the bottom range and emphasizes chest, triceps, shoulder control, and anti-rotation stability.
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  Chest · Intermediate

  Chest Dips

  Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
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  Chest · Intermediate

  Cross Body One-Arm Strength Press

  A unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
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  Chest · Advanced

  Lean Planche

  An advanced bodyweight exercise that targets the shoulders, chest, and core.
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  Chest · Intermediate

  Incline Hammer Chest Press

  A compound exercise targeting the upper portion of the pectoral muscles, as well as engaging the anterior deltoids and triceps. This exercise is performed on an incline bench using dumbbells, with a neutral grip to emphasize muscle activation and reduce stress on the shoulder joints.
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  Triceps · Beginner

  Assisted Machine Dips

  Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
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  Chest · Intermediate

  Dumbbell Bench Press (Elbows Tucked)

  A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
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  Chest · Beginner

  Doorway Chest Stretch

  A standing flexibility exercise that uses a doorway to lengthen the chest and front-shoulder region. It is a simple upper-body mobility variation requiring only a stable door frame.
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  Chest · Intermediate

  Archer Push-Up

  An advanced bodyweight pressing variation with asymmetrical loading between the arms. It develops chest, triceps, and shoulder strength while demanding trunk stability.
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  Chest · Intermediate

  One-Arm High-to-Low Cable Fly

  An isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.
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  Chest · Intermediate

  Clap Push-Up

  The Clap Push Up is an advanced plyometric exercise that enhances upper body strength, explosiveness, and coordination. It primarily targets the chest, triceps, and shoulders, while also engaging the core for stability.
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  Chest · Intermediate

  Resistance Band Push-Up

  A push-up variation with elastic resistance added across the upper body. The band increases pressing demand for the chest, shoulders, and triceps compared with bodyweight alone.
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  Chest · Beginner

  Lying Cable Fly

  A chest exercise performed on a flat bench between two low pulleys. Both arms move through a wide arc with a nearly fixed elbow angle, emphasizing shoulder horizontal adduction rather than an elbow-driven press.
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  Chest · Beginner

  World’s Greatest Stretch

  The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
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  Chest · Intermediate

  Decline Chest Press

  A compound exercise targeting the lower portion of the pectoral muscles. It involves pressing a weight away from the body while lying on a decline bench, engaging the chest, triceps, and shoulders.
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  Triceps · Intermediate

  Ring Dips

  A compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
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  Chest · Intermediate

  Incline Dumbbell Chest Fly

  The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest.
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  Chest · Intermediate

  Barbell Larsen Press (Tucked Elbows)

  A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward the lower chest while the elbows stay closer to the torso. The upper body presses the bar as the trunk remains stable on the bench.
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  Chest · Intermediate

  One-Arm Dumbbell Incline Bench Press

  A unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
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  Chest · Beginner

  Kneeling Back Rotation Stretch

  A mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
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  Chest · Intermediate

  Barbell Bench Press with Chains

  A variation of the traditional bench press that incorporates chains to add variable resistance.

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.