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.
