Chest exercises
29 exercises, each with its animated demo, the steps, the mistake to avoid and its substitutes.
- 30° Incline Barbell Bench Press ›Bench at 30°, bar to upper chest, press up.
- 30° Incline Dumbbell Press ›Full range of motion, elbows under your wrists.
- Archer Push-Up on Handles ›Lower to one side by bending one arm while the other stays straight on its handle, for a deep stretch in the working pec.
- Band Chest Press (Anchored Behind) ›Band anchored behind you at chest height, press forward to full arm extension.
- Barbell Bench Press ›Bar at mid-chest, elbows ~45°, press to full extension.
- Converging Chest Press Machine ›Press while converging the handles, control the return.
- Decline Barbell Bench Press ›Decline bench, bar to lower chest, press.
- Decline Push-Up on Handles ›Feet elevated on a support, handles on the floor, lower your chest to target your upper pecs.
- Deep Push-Up on Handles ›Neutral wrists on the handles, lower your chest below the handles to fully stretch your pecs.
- Deficit Hands-Elevated Push-Up ›Hands on two supports (books/chairs), lower deeper than your hands for a stretch.
- Dips Between Two Chairs ›Two stable chairs, lower under control to the stretch, push back up.
- Dumbbell Bench Press ›Lower the dumbbells below chest level to stretch the pecs.
- Dumbbell Floor Fly ›Lying on the floor, open your arms until you feel the pec stretch, elbows slightly bent.
- Dumbbell Floor Press ›Lying on the floor, lower until the backs of your arms touch the floor, then press.
- Feet-Elevated Push-Up ›Feet on a chair, targets the upper chest.
- Flat Dumbbell Fly ›Open your arms to a full stretch, elbows steady.
- High-to-Low Cable Fly ›Set the pulleys high, bring your hands down and toward the center.
- Low-Anchored Band Incline Press ›Band anchored low behind you, in a split stance, press up and forward at ~45°.
- Low-to-High Cable Fly ›Cables low, bring your hands up and across, squeeze the upper chest.
- Medicine Ball Chest Pass ›Ball at your chest, push it toward the wall as fast as possible, arms extending fully.
- Pec Deck ›Bring your arms together, squeeze your pecs for 1 s at the end of the range.
- Plyometric Push-Up ›Lower into a push-up and press hard enough to lift your hands off the floor.
- Shoulder-Height Crossover Cable Fly ›Cross your hands slightly in front, squeeze hard at peak contraction.
- Standard Push-Up ›Body braced, lower your chest close to the floor, press to full extension.
- Standing Band Chest Fly (Anchored Behind) ›Arms slightly bent, bring your hands together in front of you, squeeze your pecs 1 s.
- TRX Chest Press ›Facing the ground at an incline, handles at chest level, press until your arms are fully extended.
- TRX Push-Up ›Body braced, lower your chest between the handles until you feel a stretch in your pecs, then push up.
- Weighted Forward-Lean Dips ›Lean your torso forward, lower until you feel a pec stretch.
- Wide-Grip Push-Up on Handles ›Handles wider than your shoulders, lower deep to open and stretch your chest, wrists neutral.
Other muscle groups
- Back31 exercises
- Shoulders and traps66 exercises
- Arms60 exercises
- Abs31 exercises
- Quads38 exercises
- Glutes and hamstrings54 exercises
- Calves23 exercises
- Neck, adductors and core8 exercises
Exercise demos on video, on the Live For Fit channel.
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Create my free gym logGeneral training advice, not medical advice. If you feel pain, stop and see a health professional.