Front delts

Vertical push

Arnold press

Rotate the palms out, ribs down.

Dumbbells

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

Vertical push

Barbell overhead press

Brace the ribs down, no leaning back.

Barbell

Carry

Bear crawl

Hips low, back flat, knees off the floor.

Bodyweight

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

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

Shoulder isolation

Dumbbell front raise

Raise to eye level, no swinging.

Dumbbells

Horizontal push

Dumbbell squeeze press

Bells pressed together, all the way up.

Dumbbells

Vertical push

Elevated pike push-up

Feet up high, crown down to the floor.

Bodyweight

Horizontal push

Fist push-up

On flat fists, wrists straight.

Bodyweight

Vertical push

Half-kneeling dumbbell press

Ribs stacked over hips, glute tight.

Dumbbells

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

Vertical push

Machine shoulder press

Press without shrugging the shoulders.

Machines and cables

Vertical push

Pike push-up

Crown to the floor, hips stacked high.

Bodyweight

Vertical push

Push press

Dip the knees, drive the bar up.

Barbell

Horizontal push

Push-up

Body in one line, chest to the floor.

Bodyweight

Vertical push

Seated dumbbell shoulder press

Ribs down, don't arch the back.

Dumbbells

Vertical push

Seated neutral-grip dumbbell press

Ribs down, press straight overhead.

Dumbbells

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

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