Chest exercises

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  Chest · Intermediate

  Standing Cable Chest Press

  A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
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  Chest · Intermediate

  Low Cable Incline Bench Press

  A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.
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  Triceps · Intermediate

  JM Press

  A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
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  Triceps · Advanced

  Korean Dip

  A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
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  Chest · Intermediate

  Superman Push-Up

  A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
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  Chest · Intermediate

  Incline Barbell Bench Press (Bottom Pause)

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

  Standing Cable Low Chest Press

  Targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
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  Chest · Intermediate

  Barbell Floor Press

  A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
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  Chest · Intermediate

  Reverse Wrist Push-Up

  An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.
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  Chest · Intermediate

  High Low Cable Chest Fly

  An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.

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.