Chest

Arm isolation

Assisted dip

Knees on the pad, stop at upper arms level.

Machines and cables

Horizontal push

Barbell bench press

Elbows tucked, lower to the chest.

Barbell

Horizontal push

Cable crossover

Pulleys above the shoulders, hands cross.

Machines and cables

Horizontal push

Cable fly

Pulleys at chest height, arms sweep level.

Machines and cables

Horizontal push

Close-grip bench press

Hands shoulder width, elbows tucked in.

Barbell

Arm isolation

Close-grip push-up

Elbows tucked in, hands under the chest.

Bodyweight

Horizontal push

Decline barbell bench press

Feet hooked, lower the bar to the low chest.

Barbell

Horizontal push

Decline dumbbell press

Feet hooked, bells to the low chest.

Dumbbells

Horizontal push

Decline machine chest press

Press down and out, don't lock the elbows.

Machines and cables

Horizontal push

Decline push-up

Feet on the surface, chest to the floor.

Bodyweight

Arm isolation

Dip

Stop when the upper arms reach level.

Bodyweight

Horizontal push

Dumbbell bench press

Lower the bells to chest depth.

Dumbbells

Horizontal push

Dumbbell floor press

Let the upper arms touch the floor.

Dumbbells

Horizontal push

Dumbbell fly

Soft elbows, feel the chest stretch.

Dumbbells

Horizontal push

Dumbbell pullover

Ribs down, elbows soft, only the arms move.

Dumbbells

Horizontal push

Dumbbell squeeze press

Bells pressed together, all the way up.

Dumbbells

Horizontal push

Fist push-up

On flat fists, wrists straight.

Bodyweight

Horizontal push

Incline barbell press

Bar to the upper chest, elbows tucked.

Barbell

Horizontal push

Incline dumbbell press

Lower the bells to the upper chest.

Dumbbells

Horizontal push

Incline push-up

Hips in line, chest to the surface.

Bodyweight

Vertical push

Landmine press

Press up and in, ribs down.

Barbell

Horizontal push

Low-to-high cable fly

Pulleys low, hands sweep up to chin height.

Machines and cables

Horizontal push

Machine chest press

Press without locking the elbows out.

Machines and cables

Horizontal push

Machine pec fly

Handles at chest height, soft elbows.

Machines and cables

Horizontal push

Push-up

Body in one line, chest to the floor.

Bodyweight

Horizontal push

Single-arm high-to-low cable fly

One pulley high, sweep down across the body.

Machines and cables

Horizontal push

Smith machine bench press

Bar over the lower chest, elbows tucked.

Machines and cables

Horizontal push

Smith machine incline press

Bar to the upper chest, elbows tucked.

Machines and cables

Arm isolation

Vest close-grip push-up

Elbows tucked in, hands under the chest.

Bodyweight

Horizontal push

Vest push-up

Body in one line, chest to the floor.

Bodyweight

Arm isolation

Weighted dip

Stop when the upper arms reach level.

Bodyweight