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.

  • Planche Push-Up

    The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
    TricepsAdvanced

  • Svend Press

    The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.
    ChestIntermediate

  • Cable Middle Chest Fly

    The Cable Middle Chest Fly is an isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
    ChestIntermediate

  • Close Grip Dumbbell Press

    The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.
    ChestIntermediate

  • Close Grip Incline Dumbbell Bench Press

    The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids. By using a close grip, this variation emphasizes the triceps while also engaging the chest and shoulders. Performing this exercise on an incline bench further targets the upper chest.
    TricepsIntermediate

  • One-Arm Low Fly Dumbbell

    The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
    ChestIntermediate

  • Scapula Push-Up

    Scapula Push-Up is a plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
    ChestIntermediate

  • Straight Bar Dips

    Straight Bar Dips are a compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
    ChestIntermediate

  • Cobra Push-Up

    Cobra Push-Up is a bodyweight pressing and spinal-extension variation that moves between a low push-up position and an extended upper-body posture. It combines chest, triceps, shoulder, and trunk mobility demands.
    TricepsIntermediate

  • One-Arm Push-Up

    The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
    ChestIntermediate

  • Low Incline Dumbbell Fly

    The Dumbbell Incline Low Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It is performed on an incline bench, which emphasizes the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and stabilizes the shoulder joint.
    ChestIntermediate

  • Deep Push Up On Parallel Bars

    Deep Push Up On Parallel Bars is a bodyweight pressing variation performed on parallel bars with an extended range of motion. The bar support allows a deeper chest and triceps loading than a floor push-up.
    ChestIntermediate

  • Planche Dips

    Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
    ChestAdvanced

  • Standing Downward Dog

    The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
    ChestBeginner

  • Punching Bag Boxing

    Punching Bag Boxing is a cardiovascular and strength training exercise that involves striking a heavy bag with various punches. This exercise improves hand-eye coordination, builds upper body strength, enhances cardiovascular endurance, and helps in stress relief. It engages muscles in the shoulders, arms, chest, and core.
    ChestBeginner

  • Close Grip Smith Bench Press

    The JM Smith Press is a specialized bench press variation designed to target the triceps more intensely while still engaging the chest and shoulders. It is performed using a Smith machine, which provides a guided bar path, allowing for greater focus on muscle contraction and stability.
    TricepsIntermediate

  • Knee Close Grip Push-Up

    The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
    TricepsIntermediate

  • Ring Muscle Up

    The Ring Muscle Up is an advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
    BicepsAdvanced

  • Jack Push-Up

    The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
    ChestIntermediate

  • One-Arm Cable Fly

    The One-arm Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.
    ChestIntermediate

  • Cable Kneeling High To Low Fly

    Cable Kneeling High To Low Fly is a kneeling cable chest fly that follows a high-to-low line of resistance. It emphasizes the pectoral muscles while the kneeling position limits lower-body contribution.
    ChestIntermediate

  • Knuckle Push-Up

    Knuckle Push-Up is a bodyweight push-up performed with support on the knuckles rather than open palms. It trains the chest, shoulders, and triceps while keeping the wrists in a more neutral alignment.
    ChestIntermediate

  • Standing Cable Chest Press

    The Standing Cable Chest Press is an effective exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a cable forward while standing, engaging the core for stability and balance.
    ChestIntermediate

  • Low Cable Incline Bench Press

    The Low Cable Incline Bench Press is a compound exercise targeting the upper chest muscles, specifically the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and triceps. By using cables, it provides constant tension throughout the movement, enhancing muscle activation and growth.
    ChestIntermediate