83 exercises available · Page 2 of 4
Barbell press performed head-down on a decline bench, driving from just below the sternum to full extension.
Seated machine press on a downward path that loads the lower chest without a decline bench or a spotter.
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.
An incline dumbbell press with palms facing in, so the upper chest, front delts and triceps share a joint-friendly path.
A supine shoulder-extension lift with both hands cupping one dumbbell, stretching the lats and chest over a flat bench.
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 supine dumbbell press from the floor where the upper arms stop at ground level, shortening the range and sparing the shoulder.
Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.
Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.
An incline chest fly that moves two dumbbells through a wide arc with a gradual change in hand orientation.
Seated machine press on an upward path that loads the upper chest along a fixed, guided arc.
A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.
An incline push-up with the hands set just inside shoulder width on a bench, loading chest and triceps.
A plyometric push-up with feet on a box and hands jumping between two low platforms, loading the chest on each drop.
An incline push-up with the fingers pointed back toward the feet, loading the chest through a reverse hand contact.
An incline push-up with the hands set outside shoulder width on a bench, biasing the press toward the chest.
Barbell press that crosses a close-grip bench with a skull crusher to load the triceps at lockout.
A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability.
