Explore chest exercises with barbells, dumbbells, cables, machines and body weight, with practical guidance for controlled, effective training.
Chest exercises train the muscles across the front of the upper body through pushing patterns such as presses and push-ups.
This category includes chest movements using barbells, dumbbells, cables, machines, and body weight. The setup and resistance vary: a bench press requires a stable bench and controlled bar path, while push-ups use your body as the load. Adjust bench angle, grip, and resistance to suit your experience and the exercise you are performing.
Keep your shoulder blades controlled, lower the weight smoothly, and avoid letting the elbows flare without control. Use a load that allows a stable range of motion and consistent technique. For heavy pressing, use a spotter or safety arms where appropriate; stop if you feel sharp pain and seek qualified coaching if your setup is uncertain.
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Introduction: The pseudo push-up is a variation of the classic push-up that targets the upper chest muscles and shoulders. This exercise is ideal if you want to increase the intensity of your workout without using additional weights. Execution: Begin in a standard push-up position with your hands s
The push press is a dynamic compound exercise that develops strength and explosiveness in your upper body, with a focus on the shoulders. The unique benefit of the push press is that it not only strengthens your muscles but also improves your ability to generate force quickly, which is useful in man
Learn the push-up with hands on a stability ball, including setup, controlled lowering and tips for keeping your shoulders and trunk steady.
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as th
The push-up is a classic bodyweight exercise that you can do anywhere. It is an effective way to strengthen your upper body and core without having to go to the gym. Execution: Start in a plank position with your hands on the floor slightly wider than shoulder-width apart. Ensure that your bod
The push-up is a classic exercise that you can do anywhere without needing special equipment. It is an effective way to train multiple muscle groups at the same time, making it an excellent choice for both beginners and advanced athletes. Execution Start in a plank position with your hands on th
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as th
The Push-Up Plus is a variation of the traditional push-up that targets your shoulders, chest, and core. This exercise adds an extra movement at the end of the push-up, which further activates your serratus anterior, a muscle on the side of your rib cage. This makes it an excellent exercise for impr
Introduction: The Push-Up Rotation is a dynamic exercise that strengthens not only your chest muscles but also your core and shoulders. This exercise adds a rotational movement to the traditional push-up, making it an excellent choice for improving your overall body coordination and balance. Execut
Introduction: The Push-Up to Downward-Facing Dog is a dynamic exercise that improves the strength and flexibility of your whole body. This exercise combines a traditional push-up with the Downward-Facing Dog yoga pose, allowing you to build strength while stretching your muscles. Execution: Begin i
The dumbbell push-up to row is a dynamic exercise that combines strength and stability. By pairing the push-up with a rowing movement, you train not only your chest and arms but also your back and core in one fluid movement. This makes it an excellent exercise for a full-body workout. Execution
Push-ups are a classic and effective exercise that you can do anywhere. They require no equipment and provide an excellent way to train multiple muscle groups at once, making them an efficient choice for both beginners and advanced athletes. Execution Begin in a plank position with your hands on
Push-ups are a classic and effective way to strengthen your upper body and core. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for anyone looking to work on their fitness. Execution Begin in a plank position with your hands on the floor s
Push-ups are a classic and effective way to strengthen your upper body and core. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for anyone looking for an efficient and accessible way to train. Execution Begin in a plank position with your
Push-ups are a classic and effective exercise that helps you train multiple muscle groups at the same time. They require no equipment and you can perform them almost anywhere. Execution Begin in a plank position with your hands on the floor slightly wider than shoulder-width apart. Make sure y
Push-ups are a classic and effective way to strengthen your upper body and core without needing weights or expensive equipment. This exercise offers a unique combination of muscle building and endurance, making it an essential part of any fitness routine. Execution Begin in a plank position with
The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder m
The Reverse Machine Fly is an effective exercise for strengthening the muscles in your upper back and shoulders. This exercise is unique because it targets the backs of your shoulders, an area often overlooked in traditional training. Execution Adjust the machine to your height and stand facing
Learn the rotation push-up: complete a push-up, turn into a side plank and raise one arm while controlling your shoulders and hips.
The Scapula Push-Up is a unique exercise that focuses on stabilizing your shoulder blades, which is essential for a strong upper back and shoulders. This exercise helps improve your posture and strengthens the muscles around your shoulder blades without requiring much equipment. Execution Begin
The seated dip machine is a good alternative to regular bodyweight dips. The adjustable resistance makes the exercise suitable for people for whom their body weight is too heavy (or whose strength is insufficient). It is also a good alternative for those who add weights to themselves for more resist
The Seated Dumbbell Bench Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, helping you build muscle while also improving your posture and balance. Execution Find a bench and sit upright w
The Seated Heart Opener is a simple yet effective exercise that focuses on opening your chest and improving the flexibility of your spine. This exercise not only helps relieve tension in your upper body, but also promotes deeper breathing and may reduce stress. Instructions Sit on the floor with
The Seated Leverage Decline Chest Press is an effective strength exercise that targets the lower chest muscles. This exercise offers a unique way to isolate and strengthen your chest muscles using a specially designed machine that stabilizes and optimizes the movement. Execution Adjust the mac