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.

  • JM Press

    The JM Press is a hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps. It is performed with a barbell and is effective for building tricep strength and mass. The movement involves lowering the barbell to a position between a traditional bench press and a skull crusher, emphasizing tricep engagement throughout the lift.
    TricepsIntermediate

  • Korean Dip

    The Korean Dip is an advanced bodyweight exercise that targets the triceps, shoulders, and chest. It involves a unique movement pattern that requires significant upper body strength and stability. This exercise is typically performed on parallel bars and is known for its dynamic transition from a dip to a horizontal hold.
    ChestIntermediate

  • Superman Push-Up

    Superman Push-Up is 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.
    ChestIntermediate

  • Incline Barbell Bench Press

    The Incline Barbell Bench Press is a compound upper body exercise that primarily targets the upper portion of the pectoral muscles, with secondary emphasis on the shoulders and triceps. It is performed on an incline bench set at a 15-30 degree angle, which shifts more focus to the upper chest compared to the flat bench press.
    ChestIntermediate

  • Standing Cable Low Chest Press

    The 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.
    ChestIntermediate

  • Barbell Floor Press

    The Barbell Floor Press is 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.
    ChestIntermediate

  • Reverse Wrist Push-Up

    The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.
    ChestIntermediate

  • High Low Cable Chest Fly

    The High Low Cable Chest Fly is 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.
    ChestIntermediate