1. Barbell Bench Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Overall)
  • Other Working Muscles: Shoulders, Triceps
  • Equipment Needed: Barbell
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Barbell Bench Press

2. Decline Barbell Bench Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Lower)
  • Other Working Muscles: Shoulders, Triceps
  • Equipment Needed: Barbell
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Decline Barbell Bench Press

3. Cable Cross Over

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Overall)
  • Other Working Muscles: Shoulders
  • Equipment Needed: Cable
  • Mechanics Type: Isolation
  • Force Type: Pull

How to Do Perfect Cable Cross Over

4. Decline Dumbbell Bench Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Lower)
  • Other Working Muscles: Shoulders, Triceps
  • Equipment Needed: Dumbbells
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Decline Dumbbell Bench Press

5. Decline Dumbbell Flyes

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Overall)
  • Other Working Muscles: Shoulders
  • Equipment Needed: Dumbbells
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Dumbbell Flyes

6. Dips – Chest Version

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Overall)
  • Other Working Muscles: Shoulders, Triceps
  • Equipment Needed: Other (Bar)
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Dips

7. Dumbbell Bench Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest (Overall)
  • Other Working Muscles: Shoulders, Triceps
  • Equipment Needed: Dumbbells
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Dumbbell Bench Press

8. Dumbbell Flyes

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder
  • Equipment Needed: Dumbells
  • Mechanics Type: Isolation
  • Force Type: Push

How to Do Perfect Dumbbell Flyes

9. Flat Bench Cable Flyes

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulders
  • Equipment Needed: cables
  • Mechanics Type: Isolation
  • Force Type: Push

How to Do Perfect Flat Bench Cable Flyes

10. Incline Dumbbell Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder, Triceps
  • Equipment Needed: Dumbells
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Incline Dumbbell Press

11. Incline Cable Flyes

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder
  • Equipment Needed: Cable
  • Mechanics Type: Isolation
  • Force Type: Push

How to Do Perfect Incline Cable Flyes

12. Incline Dumbbell Flyes

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder, Triceps
  • Equipment Needed: Dumbells
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Incline Dumbbell Flyes

13. Machine Bench Press (Chest Press)

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder, Triceps
  • Equipment Needed: Chest Press Machine
  • Mechanics Type: Isollation
  • Force Type: Push

How to Do Perfect Machine Bench Press (Chest Press)

14. Pushups with feet on Stability Ball

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder, Triceps
  • Equipment Needed: Stability Ball
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Pushups with feet on Stability Ball

15. Pushups

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulder, Triceps
  • Equipment Needed: Body Only
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Pushups

16. Smith Machine Bench Press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulders and Triceps
  • Equipment Needed: Smith Machine
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Smith Machine Bench Press

17. Smith Machine Incline press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulders and Triceps
  • Equipment Needed: Smith Machine
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Smith Machine Incline press

18. Decline Barbell Bench press

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulders and Triceps
  • Equipment Needed: Barbell
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Decline Barbell Bench press

19. Seated Pec Deck Machine

Exercise Data

  • Type: Strength
  • Target Muscle: Chest
  • Other Working Muscles: Shoulders
  • Equipment Needed: Pec Deck Machine
  • Mechanics Type: Compound
  • Force Type: Push

How to Do Perfect Decline Barbell Bench press

Note

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Don’t bounce the weight off your chest. You should be in full control of the barbell and dumbbells at all times.

Focus on your breathe.

Don’t forget to place the bar, weight plates, and dumbbells back in their place.