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.

  • Suspension Chest Fly

    The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
    ChestIntermediate

  • Band Warm-Up Dynamic Shoulder Stretch

    The Band Warm-Up Dynamic Shoulder Stretch is designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.
    ChestBeginner

  • Decline Cable Chest Press

    The Decline Cable Chest Press is an isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
    ChestIntermediate

  • Band Chest Fly

    The Band Chest Fly is an isolation exercise targeting the pectoral muscles using resistance bands. It mimics the motion of a traditional dumbbell fly but offers variable resistance throughout the movement. This exercise is effective for building chest strength and improving muscle definition.
    ChestIntermediate

  • Incline Neutral Grip Dumbbell Press

    The Incline Neutral Grip Dumbbell Press targets the upper portion of the pectoral muscles, anterior deltoids, and triceps. This exercise is performed on an incline bench with dumbbells held in a neutral grip, meaning palms facing each other. It emphasizes the upper chest and reduces strain on the shoulders compared to other pressing movements.
    ChestIntermediate

  • Band Bench Chest Press

    The Band Bench Chest Press is a resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
    ChestIntermediate

  • Band Pass Through Shoulders

    The Band Pass Through Shoulders exercise is a mobility drill designed to improve shoulder flexibility and range of motion. It involves using a resistance band to guide the arms through a full overhead arc, promoting joint health and preparing the shoulders for more intense activities.
    ShouldersBeginner

  • Seated Cable Fly

    The Seated Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
    ChestIntermediate

  • Push-Up

    The push-up is a bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
    ChestIntermediate

  • Decline Barbell Bench Press

    The Decline Barbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
    ChestIntermediate

  • Dumbbell Poliquin Press

    The Dumbbell Poliquin Press is a shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
    ChestIntermediate

  • Hammer Grip Dumbbell Bench Press

    The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
    ChestIntermediate

  • Pec Deck Chest Fly

    The Pec Deck Chest Fly is an isolation exercise targeting the pectoral muscles, primarily the pectoralis major. It involves using a pec deck machine where the user sits with their back against a pad, arms extended to the sides, and elbows slightly bent. The movement involves bringing the arms together in front of the chest, focusing on squeezing the chest muscles.
    ChestBeginner

  • Barbell Pullover

    The barbell pullover is a compound exercise that primarily targets the chest and latissimus dorsi, while also engaging the triceps, shoulders, and core. It is performed lying on a bench with a barbell held above the chest, then lowering it behind the head in an arc motion.
    ChestIntermediate

  • Dumbbell Floor Chest Fly

    The Dumbbell Floor Chest Fly is an isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
    ChestIntermediate

  • Incline Dumbbell Bench Press

    The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.
    ChestIntermediate

  • Negative Push-Up

    Negative Push-Up is an eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.
    ChestIntermediate

  • Frog Planche

    The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.
    TricepsAdvanced

  • Dumbbell Larsen Press

    Dumbbell Larsen Press is a dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.
    ChestIntermediate

  • Smith Bench Press

    The Smith Bench Press is a variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.
    ChestIntermediate

  • Close Grip Push-Up

    The Close Grip Push Up is a bodyweight exercise that targets the triceps, chest, and shoulders. By positioning the hands closer together than in a standard push-up, this variation places more emphasis on the triceps while still engaging the chest and shoulders effectively.
    TricepsIntermediate

  • Bird Dog Push-Up

    Bird Dog Push-Up is an advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.
    TricepsBeginner

  • Decline Push-Up

    The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.
    ChestIntermediate

  • Floor Dumbbell Press

    The Floor Dumbbell Press is a strength training exercise that targets the chest, triceps, and shoulders. It is performed lying on the floor, which limits the range of motion and helps protect the shoulders while allowing for a focus on the pressing muscles. This exercise is ideal for building upper body strength and muscle mass.
    ChestIntermediate