32 exercises available
The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.
A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym.
A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.
The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.
A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.
A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern.
A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
A bench-supported cable fly that puts the chest under deep stretch with constant tension top to bottom.
A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.
A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.
A decline cable press performed on a bench that targets the lower chest with smooth constant tension.
An incline cable press that targets the upper chest and triceps with constant tension through every inch of the press.
A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze.
A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.
A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.
The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.
A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top.
A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.
A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.
An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.
An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top.
A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training.
A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.
A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability.
