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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The Svend Press on a flat bench is an effective exercise that targets the chest muscles, with a unique emphasis on the inner chest. This exercise is perfect for refining the chest muscles and adding variety to your routine. Execution Lie on your back on a flat bench and hold a plate or small wei
The Svend Press on an incline bench is an effective exercise that targets the chest muscles with a unique twist. Unlike traditional chest exercises, this variation places more emphasis on the upper and inner chest, helping you achieve complete chest development. Execution Begin by setting the in
The Swiss Ball Push-Up is a dynamic exercise that takes the traditional push-up to the next level by adding an unstable surface. This not only provides a more intense workout for the chest muscles, but also improves your balance and coordination. Execution Begin by placing your hands on a Swiss
The T Push-Up is a dynamic variation of the classic push-up that trains not only your chest muscles but also provides an extra challenge for your shoulders and core. The rotational movement also works on your balance and coordination, making this exercise an excellent choice for a full-body workout.
Introduction: T-push-ups are a dynamic variation of the classic push-up, involving a rotational movement that challenges your torso and arms. This exercise not only strengthens your chest and arms but also improves your balance and coordination. Execution: Begin in a standard push-up position with
The Tate Press is an effective exercise for strengthening your triceps. This exercise is unique because it specifically targets the triceps without placing much stress on the shoulders, making it a good choice for people with shoulder problems. Execution Lie on a flat bench with a dumbbell in
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is bringing the upper arms forward through the action of the pectoralis major. Because the arms maintain the same curvature throughout the movement, the tricep
Tricep dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise requires little equipment and can be performed almost anywhere, making it a convenient option for your fitness routine. Execution Find a stable bench or chair and stand in front of i
The Triceps Dip Machine is an effective exercise for strengthening and defining your triceps. This machine provides a controlled movement that helps target the triceps without unnecessary strain on your shoulders and elbows. Execution Adjust the machine to your height and sit with your back agai
Triceps dips on a box are an effective exercise that targets strengthening your triceps while also giving your shoulders and chest muscles a good workout. This exercise is ideal for anyone looking for a simple yet powerful way to train their upper body without needing much equipment. Execution F
The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout. Execution Find a stable bench and stand facing it.
Introduction: The Uneven Push-Up is a variation of the classic push-up that increases the intensity and focus on your muscles. By placing one hand on an elevated surface, you create an uneven load that challenges your core stability and muscle balance. Execution: Begin in a standard push-up positio
The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus
The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus
If you are looking for an effective exercise that you can do anywhere without any equipment, the Wall Press is an excellent choice. This exercise uses your own body weight to strengthen the muscles in your upper body, with a focus on your shoulders, chest, and triceps. Execution Begin by standin
Wall Push-Ups are a fantastic way to start strength training, especially if you are new to fitness or looking for a low-impact exercise. This exercise helps strengthen the muscles in your upper body without the need for weights or complex equipment. All you need is a wall and your own body weight.
Secure a barbell at hip height in a squat rack or on the floor. Without moving the barbell, grip it with both hands just outside shoulder width. Now assume a push-up position, but place your hands on the barbell instead of on the floor as in a standard push-up. Your body should form a straight line
Introduction: Weighted dips are a powerful exercise for strengthening your upper body. Adding extra weight increases the intensity, leading to greater muscle growth and strength in your arms, shoulders, and chest. Execution: Begin by selecting a suitable weight to attach to a dip belt. Then stand b
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 primarily have a stabilizing function, as
The Weighted Slow Chest Dip is a powerful exercise that targets the chest muscles, triceps and deltoids. By adding weight and slowing down the movement, you increase the intensity, leading to greater muscle growth and strength. Execution Find a dip station and attach a weight belt with the desir
Introduction: Wide push-ups are a variation of the classic push-up in which your hands are positioned wider than in a standard push-up. This position places more emphasis on your chest and shoulders, and is an effective way to strengthen these areas. Execution: Begin in a plank position with your h
The Wide Push-Ups (Bodyweight) exercise is a fantastic way to strengthen your upper body without any equipment. By placing your hands wider than shoulder-width apart, you place more emphasis on your chest muscles and less on your triceps, offering a unique advantage over the traditional push-up. Ex
The Wide-Arm Knee Push-Up is a variation of the traditional push-up that focuses on strengthening your upper body, with extra emphasis on your chest and shoulders. By placing your hands wider than in a standard push-up, you challenge your muscles in a different way, which can lead to improved streng
The Wide-Arm Push-Up is a variation of the classic push-up that targets a broader range of muscles, providing a more intense workout. This exercise is ideal for building upper-body strength and endurance. Execution Begin in a plank position with your hands placed wider than shoulder-width apart.