Front delts

Vertical push

Arnold press

Rotate the palms out, ribs down.

Dumbbells

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

Soft elbows, hands meet in front.

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

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

Machine chest press

Press without locking the elbows out.

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

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

Vest push-up

Body in one line, chest to the floor.

Bodyweight

Arm isolation

Weighted dip

Stop when the upper arms reach level.

Bodyweight