Chest exercises

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  Back · Intermediate

  Dip Shrugs

  An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
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  Chest · Intermediate

  Suspension Chest Fly

  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.
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  Chest · Beginner

  Band Warm-Up Dynamic Shoulder Stretch

  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.
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  Chest · Intermediate

  Decline Cable Chest Press

  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.
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  Chest · Beginner

  Band Chest Fly

  A standing chest exercise using bands anchored behind the body to a rack. The arms move together in a wide arc against elastic resistance, with a staggered stance supporting the torso.
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  Chest · Intermediate

  Incline Neutral Grip Dumbbell Press

  Targets the upper portion of the pectoral muscles, anterior deltoids, and triceps.
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  Chest · Intermediate

  Band Bench Chest Press

  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.
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  Shoulders · Beginner

  Band Pass Through Shoulders

  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.
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  Chest · Intermediate

  Seated Cable Fly

  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.
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  Chest · Intermediate

  Push-Up

  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.
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  Chest · Intermediate

  Decline Barbell Bench Press

  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.
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  Chest · Intermediate

  Dumbbell Poliquin Press

  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.
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  Chest · Intermediate

  Hammer Grip Dumbbell Bench Press

  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.
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  Chest · Beginner

  Pec Deck Chest Fly

  An isolation exercise targeting the pectoral muscles, primarily the pectoralis major.
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  Chest · Intermediate

  Barbell Pullover

  A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
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  Chest · Intermediate

  Dumbbell Floor Chest Fly

  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.
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  Chest · Intermediate

  Incline Dumbbell Bench Press

  A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
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  Chest · Intermediate

  Negative Push-Up

  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.
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  Chest · Intermediate

  Dumbbell Larsen Press

  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.
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  Chest · Beginner

  Smith Bench Press

  A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
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  Triceps · Intermediate

  Close Grip Push-Up

  A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
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  Triceps · Beginner

  Bird Dog Push-Up

  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.
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  Chest · Intermediate

  Decline Push-Up

  A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
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  Chest · Intermediate

  Floor Dumbbell Press

  A strength training exercise that targets the chest, triceps, and shoulders.

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.