Chest exercises

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  Triceps · Advanced

  Planche Push-Up

  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.
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  Chest · Intermediate

  Svend Press

  The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
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  Shoulders · Advanced

  Full Planche

  An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
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  Chest · Intermediate

  Cable Middle Chest Fly

  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.
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  Chest · Intermediate

  Close Grip Dumbbell Press

  The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders.
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  Triceps · Intermediate

  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.
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  Chest · Intermediate

  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.
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  Chest · Intermediate

  Scapula Push-Up

  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.
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  Chest · Intermediate

  Straight Bar Dips

  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.
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  Chest · Intermediate

  Cobra Push-Up (Plank to Cobra)

  Combines a push-up support with a transition into a chest-raised, trunk-extended position. The body lowers through elbow flexion, changes position through the torso and pelvis, and returns to the raised support position.
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  Chest · Intermediate

  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.
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  Chest · Intermediate

  Low Incline Dumbbell Fly

  A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
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  Chest · Intermediate

  Deep Push Up On Parallel Bars

  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.
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  Chest · Advanced

  Planche Dips

  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.
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  Chest · Beginner

  Standing Downward Dog

  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.
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  Chest · Beginner

  Punching Bag Boxing

  A cardiovascular and strength training exercise that involves striking a heavy bag with various punches.
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  Triceps · Intermediate

  Close Grip Smith Bench Press

  A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
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  Triceps · Intermediate

  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.
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  Biceps · Advanced

  Ring Muscle Up

  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.
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  Chest · Intermediate

  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.
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  Chest · Intermediate

  One-Arm Cable Fly

  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.
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  Chest · Intermediate

  Cable Kneeling High To Low Fly

  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.
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  Chest · Intermediate

  Knuckle Push-Up

  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.
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  Shoulders · Advanced

  Straddle Planche

  An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.

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.