Chest

Push Ups

  • Steps Begin in a plank position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Decline Push Ups

  • Steps Place your feet on an elevated surface and your hands on the floor.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Clap Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Explosively push yourself up and clap your hands before landing back in the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Incline Push Ups

  • Steps Place your hands on an elevated surface and your feet on the floor.
  • Steps Lower your body until your chest nearly touches the surface.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Chest Dip

  • Steps Grasp the parallel bars and lift yourself up.
  • Steps Lean forward slightly and lower your body by bending your elbows.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Incline Diamond Push Ups

  • Steps Place your hands close together on an elevated surface, forming a diamond shape.
  • Steps Lower your body until your chest nearly touches the surface.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Plyometric Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Explosively push yourself up so your hands leave the floor.
  • Steps Land softly and immediately go into the next rep.
  • Steps Keep your core engaged and back straight throughout the movement.

Diamond Push Ups

  • Steps Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Incline Push Up Rotation

  • Steps Place your hands on an elevated surface and your feet on the floor.
  • Steps Lower your body until your chest nearly touches the surface.
  • Steps Push yourself back up and rotate your body to one side, lifting one arm towards the ceiling.
  • Steps Return to the starting position and repeat on the other side.
  • Steps Repeat for the desired number of reps.

Pseudo Push Up

  • Steps Begin in a push-up position with your hands placed lower on your torso and fingers pointing towards your feet.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Push Up On Knees

  • Steps Begin in a modified push-up position with your knees on the floor and hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Scapular Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Without bending your elbows, squeeze your shoulder blades together and then spread them apart.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Spider Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body and simultaneously bring one knee towards your elbow.
  • Steps Push yourself back up to the starting position and return your leg.
  • Steps Alternate sides with each rep.
  • Steps Repeat for the desired number of reps.

T-Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up and rotate your body to one side, lifting one arm towards the ceiling to form a "T" shape.
  • Steps Return to the starting position and repeat on the other side.
  • Steps Repeat for the desired number of reps.

Wall Push Ups

  • Steps Stand facing a wall with your hands placed shoulder-width apart at chest height.
  • Steps Bend your elbows to bring your chest towards the wall.
  • Steps Push yourself back to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Weighted Push Up

  • Steps Begin in a push-up position with a weight plate on your back.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Wide Push Ups

  • Steps Begin in a push-up position with your hands placed wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Archer Push Ups

  • Steps Begin in a wide push-up position with your hands placed wider than shoulder-width apart.
  • Steps Lower your body towards one arm, extending the opposite arm out to the side.
  • Steps Push yourself back up to the starting position and repeat on the other side.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Chest Tap Push Ups

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up and tap one hand to your opposite shoulder.
  • Steps Return to the starting position and repeat on the other side.
  • Steps Repeat for the desired number of reps.

Diamond Push Ups on Knees

  • Steps Begin in a modified push-up position with your knees on the floor and hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Hand Release Plyo Push Up

  • Steps Begin in a push-up position with your hands slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest touches the floor.
  • Steps Release your hands off the ground momentarily, then explosively push yourself back up.
  • Steps Land softly and immediately go into the next rep.
  • Steps Keep your core engaged and back straight throughout the movement.

Dumbbell Pullover

  • Steps Lie on a bench with your feet flat on the ground, holding a dumbbell with both hands.
  • Steps Extend the dumbbell above your chest with your arms slightly bent.
  • Steps Lower the dumbbell behind your head in a controlled manner.
  • Steps Pull the dumbbell back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Incline Dumbbell Press

  • Steps Lie on an incline bench with a dumbbell in each hand.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.

Decline Dumbbell Bench Press

  • Steps Lie on a decline bench with a dumbbell in each hand.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.

Neutral Grip Dumbbell Bench Press

  • Steps Lie on a bench with a dumbbell in each hand, palms facing each other.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.

Dumbbell Flys

  • Steps Lie on a bench with a dumbbell in each hand, palms facing each other.
  • Steps Extend the dumbbells above your chest with your arms slightly bent.
  • Steps Lower the dumbbells to the sides, feeling a stretch in your chest.
  • Steps Bring the dumbbells back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Incline Dumbbell Flys

  • Steps Lie on an incline bench with a dumbbell in each hand, palms facing each other.
  • Steps Extend the dumbbells above your chest with your arms slightly bent.
  • Steps Lower the dumbbells to the sides, feeling a stretch in your chest.
  • Steps Bring the dumbbells back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Dumbbell Bench Press

  • Steps Lie on a bench with a dumbbell in each hand.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.

Dumbbell Chest Press on Floor

  • Steps Lie on the floor with a dumbbell in each hand, elbows bent at 90 degrees.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to the starting position.
  • Steps Keep your core engaged throughout the movement.
  • Steps Repeat for the desired number of reps.

Dumbbell Fly on Step

  • Steps Lie on a step or bench with a dumbbell in each hand, palms facing each other.
  • Steps Extend the dumbbells above your chest with your arms slightly bent.
  • Steps Lower the dumbbells to the sides, feeling a stretch in your chest.
  • Steps Bring the dumbbells back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Svend Press

  • Steps Stand with your feet shoulder-width apart, holding a weight plate between your palms at chest level.
  • Steps Press the plate outwards, extending your arms fully.
  • Steps Hold the contraction for a moment.
  • Steps Bring the plate back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Dumbbell Hammer Floor Press

  • Steps Lie on the floor with a dumbbell in each hand, palms facing each other.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to the starting position.
  • Steps Keep your core engaged throughout the movement.
  • Steps Repeat for the desired number of reps.

Dumbbell Floor Press

  • Steps Lie on the floor with a dumbbell in each hand, elbows bent at 90 degrees.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to the starting position.
  • Steps Keep your core engaged throughout the movement.
  • Steps Repeat for the desired number of reps.

Dumbbell Push Up

  • Steps Begin in a push-up position with your hands gripping dumbbells placed slightly wider than shoulder-width apart.
  • Steps Lower your body until your chest nearly touches the floor.
  • Steps Push yourself back up to the starting position.
  • Steps Keep your core engaged and back straight throughout the movement.
  • Steps Repeat for the desired number of reps.

Dumbbell Svend Press

  • Steps Stand with your feet shoulder-width apart, holding two dumbbells together at chest level.
  • Steps Press the dumbbells outwards, extending your arms fully.
  • Steps Hold the contraction for a moment.
  • Steps Bring the dumbbells back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Standing Dumbbell Chest Fly

  • Steps Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Steps Raise the dumbbells to chest level with your arms slightly bent.
  • Steps Slowly open your arms out to the sides, feeling the stretch in your chest.
  • Steps Bring the dumbbells back together in front of your chest.
  • Steps Keep your core engaged throughout the movement.

Barbell Incline Bench Press

  • Steps Lie on an incline bench with your feet flat on the ground.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Barbell Bench Press

  • Steps Lie on a flat bench with your feet flat on the ground.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Decline Barbell Bench Press

  • Steps Lie on a decline bench with your feet secured.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your lower chest.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Standing Low to High Cable Fly

  • Steps Set the pulleys to the lowest position and stand between them, grabbing a handle in each hand.
  • Steps Step forward to create tension on the cables.
  • Steps Raise your arms up and together in front of your chest, forming an arc.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Cable Cross Over

  • Steps Set the pulleys to the highest position and stand between them, grabbing a handle in each hand.
  • Steps Step forward to create tension on the cables.
  • Steps Pull the handles down and together in front of your hips, forming an arc.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Standing High to Low Cable Fly

  • Steps Set the pulleys to the highest position and stand between them, grabbing a handle in each hand.
  • Steps Step forward to create tension on the cables.
  • Steps Pull the handles down and together in front of your hips, forming an arc.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Incline Cable Chest Press

  • Steps Set the pulleys to the lowest position and sit on an incline bench between them.
  • Steps Grab a handle in each hand and press them above your chest, fully extending your arms.
  • Steps Lower the handles to chest level.
  • Steps Push the handles back up to the starting position.
  • Steps Repeat for the desired number of reps.

Standing Cable Fly

  • Steps Set the pulleys to shoulder height and stand between them, grabbing a handle in each hand.
  • Steps Step forward to create tension on the cables.
  • Steps Pull the handles together in front of your chest, forming an arc.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Standing Cable Chest Press

  • Steps Set the pulleys to chest height and stand between them, grabbing a handle in each hand.
  • Steps Step forward to create tension on the cables.
  • Steps Press the handles forward, fully extending your arms.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Bent Over One Arm Cable Chest Press

  • Steps Set the pulley to a low position and grab the handle with one hand.
  • Steps Bend over at the waist and extend your arm behind you.
  • Steps Press the handle forward and across your body.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps before switching arms.

Chest Press Machine

  • Steps Adjust the seat height so that the handles are at chest level.
  • Steps Sit on the machine and grasp the handles with a firm grip.
  • Steps Press the handles forward, fully extending your arms.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Pec Dec

  • Steps Sit on the pec dec machine and adjust the seat height so that your elbows are at shoulder level.
  • Steps Grasp the handles and bring them together in front of your chest.
  • Steps Hold the contraction for a moment.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Smith Machine Incline Bench Press

  • Steps Lie on an incline bench inside a Smith machine.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Smith Machine Decline Bench Press

  • Steps Lie on a decline bench inside a Smith machine.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your lower chest.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Smith Machine Bench Press

  • Steps Lie on a flat bench inside a Smith machine.
  • Steps Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Steps Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
  • Steps Push the barbell back up to the starting position.
  • Steps Repeat for the desired number of reps.

Hammer Strength Bench Press

  • Steps Sit on the Hammer Strength bench press machine and adjust the seat height so that the handles are at chest level.
  • Steps Grasp the handles with a firm grip.
  • Steps Press the handles forward, fully extending your arms.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Seated Leverage Decline Chest Press

  • Steps Sit on the seated leverage decline chest press machine and adjust the seat height so that the handles are at chest level.
  • Steps Grasp the handles with a firm grip.
  • Steps Press the handles forward, fully extending your arms.
  • Steps Slowly return to the starting position.
  • Steps Repeat for the desired number of reps.

Exercise Ball Dumbbell Flys

  • Steps Lie with your upper back on an exercise ball, feet flat on the ground, holding a dumbbell in each hand.
  • Steps Extend the dumbbells above your chest with your arms slightly bent.
  • Steps Lower the dumbbells to the sides, feeling a stretch in your chest.
  • Steps Bring the dumbbells back to the starting position.
  • Steps Keep your core engaged throughout the movement.

Exercise Ball Incline Dumbbell Chest Press

  • Steps Lie with your upper back on an exercise ball, feet flat on the ground, holding a dumbbell in each hand.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.

Exercise Ball Dumbbell Chest Press

  • Steps Lie with your upper back on an exercise ball, feet flat on the ground, holding a dumbbell in each hand.
  • Steps Press the dumbbells above your chest, fully extending your arms.
  • Steps Lower the dumbbells to chest level.
  • Steps Push the dumbbells back up to the starting position.
  • Steps Repeat for the desired number of reps.