83 exercises available · Page 3 of 4
An incline press with two kettlebells that builds the upper chest, front shoulders, and triceps with a deep, joint-friendly groove.
A standing two-handed press of a barbell anchored at one end, driving the bar up and away along a fixed arc.
A seated machine chest press that builds the chest and triceps through a guided, beginner-friendly press path.
A seated, assisted dip pattern that trains the chest and triceps without bodyweight prerequisites — the bridge to parallel bar dips.
Seated pullover machine that pulls the upper arms down from overhead so the lats work without elbow flexion.
A seated chest fly machine that isolates the pecs through an arc of motion — the cleanest chest-only stimulus in the gym.
A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.
An overhead medicine-ball throw from a staggered stance, whipping the ball forward into a wall or a partner.
A bar skill that links a high pull-up to a straight-bar dip, taking the body from a hang to locked-out support.
Flat dumbbell press with the palms facing each other, keeping the elbows tucked and the wrists neutral.
A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.
A side-lying thoracic rotation that opens the top arm across the body while the stacked knees stay down.
A mat-based side-lying open book, rotating the top arm and head while stacked knees stay on the floor.
A standing anti-rotation drill: hold a cable or band at chest height side-on and press it out without letting the torso turn.
A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.
A floor pike press from an inverted V, lowering the head toward the hands to load the shoulders like an overhead press.
An explosive push-up that alternates sides of one fixed kettlebell, switching the hand on the handle.
The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.
A floor push-up with the hands set outside the shoulders, biasing the press toward the chest through a deeper stretch at the bottom.
Flat barbell press taken with an underhand grip, which shifts pressing emphasis toward the upper chest.
Punching combinations thrown at empty air with footwork and rotation, worked in timed rounds without a bag.
One-arm standing cable fly that adducts a single working arm while the trunk resists being pulled around.
Standing double-pole pulls on a ski ergometer, hinging at the hips to drive both handles down past the thighs.
Flat bench press performed inside a Smith machine, where the bar runs on a fixed vertical track.
