Name Of Chest Exercises Using Dumbbell, Barbell, Cable, Band And Bodyweight

When you start building your chest muscles, words like “Squeeze press” and “Decline push up” might sound complicated.

As a beginner, you might not know the names of many chest exercises. Finding new exercises or understanding workouts can be hard if you don’t understand the terms.

Don’t worry! This blog post will clearly overview 75 standard chest exercises for beginners, using easy-to-understand names and descriptions.

Our extensive chest exercise list provides clear images and simple details to help you understand chest anatomy and proper form.

You will learn about common equipment to train chests, such as barbells, dumbbells, machines, resistance bands and bodyweight.

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Table of Contents

Barbell Chest Exercises Names

The barbell lets you lift heavy and build serious strength and muscle mass in your chest.

This section will include over 15 exercises for the chest with barbells that are very popular. Each exercise will have descriptions and pictures to help you understand them.

1. Barbell Bench Press

The barbell bench press is a classic chest exercise that is popular in all weight-lifting circles. This exercise should be the main part of your barbell chest workouts.

The flat bench press is a compound exercise that simultaneously works for multiple muscle groups. It primarily targets the pectoral muscles (chest) but also engages your shoulders, triceps, and even your core to some extent.

It is the fundamental exercise for the upper body and should be a part of any best chest exercise regime. 

Barbell Bench Press

2. Incline Bench Press

The Incline barbell chest Press is a version of the traditional bench press in which the bench is positioned at about a 30-45 degree angle.

The Incline Bench Press exercise focuses on the upper chest and helps build a massive chest. The incline angle also allows for greater activation of the anterior deltoids (front shoulder muscles).

The study found that the most activity for the upper part of the pectoralis major muscle occurred when the bench was angled at 30 degrees.

Incline Barbell Bench Press

3. Decline Bench Press

The barbell decline bench press is excellent for strengthening your lower chest muscles. 

In a decline chest press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body.

The decline angle places less stress on the shoulders, reduces the risk of shoulder strain, and allows you to lift heavier weights.

Barbell Decline Press

4. Reverse Grip Press

This simple and highly effective shoulder-friendly pressing variation helps to build mass and strength in your chest and triceps.

The reverse grip bench press is a traditional bench press exercise variation. It primarily targets the muscles of the chest, with a particular focus on the upper pectoral muscles.

This exercise also engages the triceps and the anterior deltoids (front part of the shoulders) more intensely than the standard bench press.

Reverse Grip Bench Press

5. Barbell Pullover

If you’re looking for a way to get more creative with your barbell chest workout, why not try a barbell pullover exercise?

The barbell pullover is a compound exercise that simultaneously works for multiple muscle groups. It helps to build a strong rib cage and serratus anterior muscle to build a complete chest and back.

When done correctly, it also helps to increase flexibility and range of motion in the chest and shoulders.

Barbell Pullover

6. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.

Unlike the traditional bench press, which primarily targets the chest muscles, the close grip version focuses more on the triceps and the inner chest.

The close grip bench press is superior when discussing exercises that will pack mass onto your triceps.

Close-Grip Bench Press

7. Incline Reverse Grip Bench Press

An Incline bench barbell press with a reverse grip actually shifts the most focus to the upper pecs. Start out light and ensure your thumbs are hooked around the bar for safety.

The reverse-grip bench press may not seem like an upper chest move, but it is absolutely an upper pec exercise, as explained in this exercise anatomy.

Reverse Grip Incline barbell Bench Press

8. Landmine Chest Press

If you’re looking for a way to get more creative with your inner chest workout, why not try the Landmine barbell chest press exercise?

The landmine chest press is a weightlifting exercise done with a barbell and a piece of equipment called a landmine.

One end of the barbell is connected to the landmine, while the other end is held at chest level.

It can be performed in a kneeling position, which increases core involvement and can improve the core stability and strength of the abdominal muscles.

Landmine Chest Press

9. Wide-Grip Barbell Bench Press

The Wide-grip barbell bench press is a variation of the classic bench press, where the hands are placed further apart on the barbell.

  • Hands placed a hand’s width or more outside shoulder-width on the barbell.
  • Focuses on the outer pecs and shoulders more than a regular grip.

Note: For some, the wider grip reduces strain on the shoulder joints compared to a narrower grip.

Wide-Grip Barbell Bench Press

10. Barbell Floor Press

The Barbell Floor Press is performed by lying on the floor instead of a bench. This exercise primarily targets the muscles of the chest, triceps, and shoulders.

The floor press emphasizes the upper chest and triceps more than a regular bench press, thanks to the shorter range of motion.

The floor limits how far you can lower the barbell, which reduces shoulder strain.

Floor Barbell Chest Press

11. Barbell Guillotine Press

The barbell guillotine press is an advanced chest exercise that intensely targets the upper pectoral muscles.

It’s named for how the barbell is lowered towards the neck rather than the chest.

This variant allows for a slightly greater range of motion compared to the standard bench press

Note: It is recommended to perform this exercise with a spotter for safety reasons, as the bar path leads toward the neck.

Barbell Guillotine Press

12. Bench Pin Press

The bench pin press is performed on a power rack. Set the pins or safety bars at a height a few inches off your chest while lying on a bench under the barbell. You then perform lockout repetitions by pressing the bar from the pins.

This forces the lifter to press the bar from a complete stop, which eliminates any rebound effect and requires more force.

bench pin press

13. Barbell Board Press

The barbell board press, also known as the block press or pause press, is a powerful variation of the classic bench press.

It offers unique benefits for building strength, improving technique, and overcoming sticking points.

The exercise is essentially a standard bench press with a twist: a board is placed on your chest, restricting the range of motion.

  • You grip a barbell and press it downwards until it touches the board.
  • Hold for a moment, then press it back up to the starting position.

14. Spoto Press

The Spoto Press is a bench press variation developed by Eric Spoto, an elite presser. This means stopping the bar about an inch above your chest and then pushing the weight up hard.

It is similar to a bench press, but with a crucial difference: you pause for 1–2 seconds about an inch (2.5cm) off your chest before pressing the bar back up.

  • It is useful for powerlifters looking to improve their bench press, particularly the pause required in competition.
  • It can be useful for overcoming chest-oriented bench press plateaus.
Spoto Press

15. Landmine Floor One Arm Chest Fly

The landmine floor one arm chest fly is a unilateral exercise that targets the chest, shoulders, and triceps muscles.

You can also perform this exercise with both arms by using a double-sided landmine attachment or performing the exercise one arm at a time.

You can also perform the exercise on a bench instead of on the floor.

Landmine Floor One Arm Chest Fly

Dumbbell Chest Exercises Names

Dumbbells are an effective and dynamic way to target your chest muscles. They focus on strength, endurance, and symmetry.

The good thing about using dumbbells for chest exercises is that they can work on each side of the chest separately, which helps to fix muscle imbalances.

This list has over 20 exercises that are specifically designed to build chest muscles. You will find brief descriptions and illustrations for each exercise.

1. Dumbbell Bench Press

The dumbbell bench press is a classic exercise that targets your chest muscles, as well as your triceps and shoulders.

The Barbell Bench Press does not have a full range of motion, which the dumbbell bench press can overcome.  

The dumbbell bench Press adds the extra range of motion at the top for a complete Chest development. Moreover, Dumbbells demand better coordination, forcing the stabilizing muscles to assist as well.

Dumbbell Bench Press

 2. Incline Dumbbell Press

The incline dumbbell chest press is an upper-body workout that engages the upper pec muscles, the triceps, and the anterior deltoid muscles of the shoulders.

The angle of the adjustable bench in this variation puts more tension on your upper chest muscles than a flat bench press would.

Just like the Incline bench press, the Incline dumbbell press works mostly on the upper pecs, but dumbbells allow a full range of motion and, therefore, are better than the bench press in some ways.

Incline Dumbbell Press

3. Decline Dumbbell Press

The decline dumbbell bench press is an excellent exercise to work your lower chest muscles. It also works the tricep and anterior deltoids.

As the name suggests, you have to use a bench at a declined angle to perform the bench presses.

The angle of the adjustable bench in this variation puts more tension on your lower chest muscles than a flat bench press would.

Using dumbbells during a decline bench press allows you a greater range of motion during the exercise.

Decline Dumbbell Press

4. Dumbbell Fly

The dumbbell fly utilizes a chest fly movement pattern to isolate the chest muscles, helping the muscles to grow better and become stronger.

The dumbbell fly takes advantage of arm rotation to really target all areas of the pecs, but most significantly, the inner chest.

It is often thought of as a classic bodybuilding movement, as the goal of the exercise is to isolate the chest for aesthetic purposes.

Dumbbell Fly

5. Incline Dumbbell Fly

If you want to build more thickness, muscle, and strength in your upper chest, add this incline dumbbell chest fly exercise to your chest workout.

Why are incline dumbbell flys so vital? They are the best exercises to help train the chest at various angles and strengthen the upper chest and shoulders.

There are different ways to do an incline dumbbell fly extension to build a bigger and stronger chest.

  • Dumbbell One Arm Incline Fly
  • Incline DB Twist fly
  • Dumbbell Incline Chest Fly-On Stability Ball
incline dumbbell fly

6. Decline Dumbbell Fly

The decline dumbbell chest fly is a strength training exercise targeting the chest, mainly the lower pec muscles.

It is performed on a decline bench, which is set at a downward slope of around 30 to 45 degrees.

The lower chest is one of the harder areas to train because of the lack of variations available and the limited range of motion.

That’s why it’s so important to incorporate these best dumbbell decline fly exercises into your chest workout routine.

Decline Dumbbell Fly

7. Dumbbell Squeeze Press

If you’re looking for a straightforward inner chest dumbbell exercise to add to your routine, a dumbbell squeeze press is a great staple workout to get you started.

As the name suggests, you are performing both squeezing and pressing during the squeeze press.  You’re working the inner part of your chest by applying pressure to the dumbbells.

The Squeeze Press is an excellent choice for training your chest without hurting your shoulders.

dumbbell squeeze press.

8. Dumbbell Reverse Press

The reverse grip dumbbell press is performed by lying on a flat bench holding dumbbells over your chest with an underhand/ reverse grip.

It targets the upper chest, shoulders, and triceps.

Dumbbell Reverse Press

9. Dumbbell Pullover

A Dumbbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

This dual muscle engagement can help build upper body strength and muscle definition.

It also engages the core muscles, which work to stabilize your body on the bench.

Dumbbell Pullover

10. Standing Upward Chest Fly

Standing dumbbell chest fly is one of the best chest workouts that you can do at home with dumbbells.

It is a good exercise to target your upper chest. With only a pair of dumbbells, you can make your chest area broader and more developed.

During the standing dumbbell fly, the hand, and arm move through an arc while the elbow stays at a constant angle. Flying works the pectoralis major muscles.

Standing Upward Chest Fly

11. Dumbbell Push-Ups

Dumbbell push-ups are a variation of the traditional push-up exercise.

They involve using a pair of dumbbells instead of the hands to perform the push-up movement.

Dumbbell push-ups target the same muscle groups as regular push-ups, including the chest, triceps, and shoulders, but they can also provide an additional challenge by requiring additional stability and balance.

Dumbbell Push Up

12. Incline Dumbbell Reverse Grip Bench Press

The incline reverse-grip dumbbell bench press is a very effective compound exercise that targets the upper chest muscles for maximum muscle and strength gains.

Now, it’s an unconventional movement compared to the regular dumbbell press with an overhand grip, but it’s beneficial for emphasizing the upper chest muscles due to the reverse hand position.

Dumbbell Incline Reverse grip Bench Press

13. Dumbbell Incline Press On Exercise Ball

If you want to try new exercises for your upper chest with dumbbells, try doing the Incline Press with a dumbbell on a ball.

It is a variation of the incline dumbbell bench press and an exercise used to build the chest muscles. The shoulders and triceps will be indirectly involved as well.

Using a stability ball instead of an inclined bench adds instability to the exercise, which forces the recruitment of many stabilizer muscles, especially in your core.

Dumbbell Incline Press on Exercise Ball

14. Dumbbell Incline Around The World

The dumbbell incline around the world, also known as the incline crossover twist, is an advanced exercise that takes chest training to a whole new level.

It’s a dynamic movement that challenges your core, shoulders, and upper chest uniquely.

You can still use an incline bench to do this exercise, but you’ll need to adjust the bench to get a good contraction.


  • This exercise is not for beginners. It requires good control, coordination, and shoulder mobility. 
  • Start with lighter weights and focus on proper form before attempting heavier loads.
Dumbbell Incline Around the World

15. Neutral Grip Dumbbell Bench Press

The barbell bench press is one of the most popular chest-building exercises, but many lifters suffer from shoulder pain when using the traditional barbell bench.

The neutral-grip dumbbell press is a great bench press alternative because it emphasizes the chest and triceps without causing shoulder pain. Because your palms are facing each other, it reduces the strain on your shoulders.

The neutral grip can lead to greater triceps engagement than the standard grip.

Neutral Grip Chest Press

16. Dumbbell Floor Press

Doing a Dumbbell Floor Press is a strength training exercise that works the triceps and chest muscles. It is done by lying on the floor and pressing the dumbbells from shoulder level to full extension.

The exercise is good for people with shoulder problems because it reduces shoulder stress compared to the traditional bench press.

It also helps in building triceps strength and can be used for developing explosive power.

Dumbbell Floor Press

17. Alternating Dumbbell Bench Press

To do the alternating dumbbell bench press, you press dumbbells from your chest level to your full extension, one arm at a time.

The exercise makes you work your chest, triceps, and shoulder muscles. It also works your core muscles to keep you stable. 

It is useful for correcting or preventing muscle imbalances between the left and right sides of the chest.

Alternating Dumbbell Bench Press

18. Dumbbell Cross Punch

The “Dumbbell Cross Punch” is a dynamic exercise involving cross-body punches with dumbbells, simulating a boxing movement.

Unique Benefits:

  • Challenges the inner and outer pectorals dynamically
  • Allows you to focus on contracting one side at a time
  • It provides a great chest and shoulder warmup.
  • Loosens the chest muscles and shoulder joints
Dumbbell Cross Punch

19. Dumbbell One Arm Incline Fly

The Incline dumbbell one-arm chest fly is a unilateral variation of the incline DB fly. This variation can help to improve muscle balance and isolation, as well as target the upper chest muscles more effectively.

There are many good reasons to do incline fly with one arm.

  • Balance strength between left and right sides for an even chest.
  • Enhance core stability, like a bonus workout for our tummy muscles.
  • Greater hand movement helps to stretch and grow chest muscles.
  • Improve mind-muscle connection for better exercise results.
Dumbbell Incline One Arm Fly

20. Dumbbell Squeeze Press

The Dumbbell squeeze press is a great option for adding to your chest workout regimen to increase muscle hypertrophy and create chiseled and defined pectorals.

It is an alternative and free-weight exercise that primarily targets the inner and upper chest and, to a lesser degree, also targets the shoulders and the triceps.

Plate Squeeze Press

Name Of Cable Chest Exercises

Cable machines are excellent for targeting the chest muscles in unique ways that free weights cannot.

With the flexibility of adjustable pulleys and grips, cable chest exercises allow for peak muscle activation through a dynamic, fluid range of motion. They also allow for continuous tension on the target muscle group.

1. Cable Crossover

When it comes to achieving a well-developed chest, relying solely on the bench press may not be enough.

Compound lifts are good for building muscles in general, but it’s important to do isolated movements that work with specific muscle groups to make your muscles stronger.

The cable crossover is one of the exercises that bodybuilders have been doing for a long time. The cable crossover technique allows users to exert significant tension on their pectoral muscles without involving other muscle groups.

It helps to develop and define the lower and the Inner pectoral muscles.

Cable Crossover

2. Low To High Cable Fly

The standing low to high cable fly is a variation of the chest fly and a cable exercise used to strengthen the pushing muscles of the body, including the chest, biceps, and shoulders. 

It provides constant tension, helping build upper pecs.

How To Do Low To High Cable Fly

3. High To Low Cable Fly

The high to low cable fly is a variation of the chest fly, and it is a great exercise to target the lower portion of your chest.

It is a machine exercise that primarily targets the chest and, to a lesser degree, also targets the shoulders and triceps.

High Cable Fly (High to Low Cable Fly)

4. Standing Cable Chest Press

The Standing cable chest press is another great exercise for your cable chest workout. It can increase the range of motion to where your hands meet as compared to the convention bench press.

The standing bench press engages your core and stabilizer muscles far more, as you have to control every angle that the weight can potentially move in.

Standing Cable Chest Press

5. Cable Flat Bench Press

Lying Cable chest Press allows a user to perform a flat bench press without needing a spotter.

Cable chest presses have a higher level of constant tension than most traditional free-weight chest presses because the strength curve of the cable pulleys more closely matches the movement/muscles.

Cable Flat Bench Press

6. Cable Incline Bench Press

During dumbbell incline bench presses, the resistance is directly downward, and your triceps brachii take over much of the force from your chest at the top of the press.

In contrast, the incline cable bench press focuses more on your upper pectoralis major throughout the movement because the resistance originates from an angle, and you have to push the stirrups upward and pull them inward at the top of the movement.

Incline Cable Bench Press

7. Cable Decline Bench Press

The decline cable chest press is a variation of the decline dumbbell bench press.

It is a great compound exercise for your chest, shoulders, and triceps.

Using cables, as seen in the decline cable chest press, allows one to keep constant tension on the target muscle groups throughout the exercise.

Cable Decline Bench Press

8. Lying Cable Chest Fly

The lying cable fly is an isolation exercise that builds muscle and strength in the Pectoralis Major (Chest).

Unique Benefits

  • It allows you to isolate the pectorals through a full range of motion
  • Maximizes peak contraction via cables rather than free weights
  • Reduces strain on the shoulder joints
  • Provides constant tension to fully fatigue chest muscles
Lying Cable Chest Fly

9. Incline Cable Fly

The incline cable fly is an isolation exercise primarily targeting the upper chest muscles.

It uses a cable machine with an adjustable pulley system and a bench set at an incline angle of around 30–45 degrees.

Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build Upper Chest fibers.

Incline Cable Fly

10. Decline Cable Fly

Decline Cable fly is one of the most suitable exercises for isolating the lower chest muscles. During the exercise, you will use a cable machine with handles attached at the bottom while lying on a decline bench.

The handles are pulled inward and upward in a sweeping motion, crossing in front of the chest to work the lower chest muscles.

It is usually performed after big compound lifts, like the bench press and dumbbell press.

Decline Cable Fly Muscle Worked

11. Single Arm Chest Fly

When doing a chest workout with a cable machine, you can add plenty of single-arm exercises to correct potential imbalances.

The one-arm fly is a unilateral variation of the fly. It is used by those who want to focus on the inner side.

During Exercise, emphasis is placed on bringing the resistance further across the body and past the midline, thus extending the range of motion to force an intense peak contraction in the inner pec.

Single Arm Chest Fly

12. Cable Pullovers

This cable pullover exercise is another great option to target the lower pec and grow your chest.

The lying cable pullover is a good replacement for the barbell or dumbbell pullover. It is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

The pullover works directly on the serratus anterior muscle to develop the back.

Cable Pullovers

13. Seated Cable Chest Press

The Seated Cable Chest Press is like a regular bench press, but you do it on a cable machine while sitting down.

It offers many benefits:

  • The seated position allows for a stable and controlled movement.
  • It’s often a safer alternative for those with shoulder issues than free weights.
  • Reduces strain on the lower back compared to upright presses
  • Enables will unilateral (single-arm) overload training.
Seated Cable Chest Press.

Machine Chest Exercises With Image

The foundation of any chest workout should be free weights, but machines can provide unique benefits.

Machines allow lifters to move weight in fixed planes and isolate muscles in a stable, controlled way.

They also reduce stabilization demands, bring joint comfort, and provide convenience. Gym machines can help you build chest strength safely.

1. Seated Machine Chest Press

The chest press machine is one of the most popular pieces of gym equipment designed to work the chest muscles. The machine generally consists of a seat, a backrest, and a set of handles aligned with your chest level.

Unlike free weights, this exercise provides a guided motion, facilitating a more focused focus on the chest muscles without worrying about balance or control.

Chest Press Machine

2. Seated Machine Fly

The seated machine fly is a popular exercise that targets the chest muscles. It helps to develop and strengthen the lower chest by allowing for focused isolation of it.

It allows you to focus on the mind-muscle connection and feel the chest muscles contracting while you exercise.

Many machine fly variations are available to try, requiring different types of machine flying equipment.

  • Single-Arm Seated Machine Fly
  • Elbow-Supported Pec Deck Fly
Machine Fly

3. Smith Machine Hex Press

Try the Smith machine hex press if you want one more effective smith machine chest exercise.

It effectively targets the inner chest and defines the overall chest.

Hex press by the Smith machine gives effective engagement and excellent weight distribution. However, organizing isn’t easy and requires lots of attention and details.

Smith Machine Hex Press

4. Chest Dip Machine

The chest dip machine is a machine-based exercise that mimics a triceps dip, a bodyweight exercise performed on parallel bars or a pull-up and dip station.

The machine typically consists of two parallel bars or handles that are attached to a weight stack.

The Assisted chest dip machine is a great way to train lower chest muscles, and it can be especially useful for those who find body-weight dips challenging.

Machine Assisted Chest Dip

5. ISO Incline Press

For optimal chest development, focus on these two key principles in your training:

  1. Prioritize building the upper chest area to create impressive upper pec mass and shape.
  2. Train each side of the chest independently to correct muscle imbalances.

The iso-lateral incline chest press machine is ideal for both of these goals. The inclined press targets the upper pectorals to build size and fullness. 

ISO Incline Press

6. Smith Machine Decline Bench Press

Finally, if you’re looking for one more effective lower chest exercise, try the smith machine decline bench press.

The Smith machine decline bench press eliminates some need for shoulder stability during the exercise, allowing the lifter to isolate the lower chest muscles better.

Smith Machine Decline Bench Press

7. Lying Machine Chest Press

This chest press machine offers high chest activation, which is ideal for building strength and mass.

It also provides a wide range of motion with constant muscle tension. It’s a great alternative to traditional bench presses, especially for those with shoulder issues.

To do the lying machine chest press, you lie on a bench and hold a barbell. The barbell is attached to weighted plates that move up and down on rods.

Lying Machine Chest Press.

8. Machine Chest Pullover

The machine pullover targets the chest, lats, shoulders, and mid-back by lying perpendicular to a lever arm attached to a weight stack.

You grasp the handles and pull down through an arching range of motion. This approach builds strength using a safer, fixed bar path than free weights.

Machine pullovers work the hard-to-reach inner chest and upper back muscles. They also offer greater comfort and control than traditional pullovers.

Machine Chest Pullover

Bodyweight Chest Exercises With Image

While weight training builds immense chest strength, you should not underestimate calisthenics training. Bodyweight exercises can help you build power and stability.

Pushups may be king, but dozens of challenging bodyweight moves target the chest from all angles.

Here is a list of 15 of the best chest exercises with images that will also illustrate the precise body positioning for each move.

1. Wall Push Up

The wall push up dramatically reduces the pressure on the arms, upper back, and abs.

It’s one of the best home bodyweight chest exercises for beginners to do at home.

The closer you stand to the wall, the easier it is to perform, but remember, it’s still important to be aware of your body alignment as you perform this push-up.

Wall Push Ups

2. Knee Push Up

The knee push-up, also known as a modified push-up, is a bodyweight chest exercise that works for muscle groups throughout your upper body.

Beginners should add these bodyweight exercises to their at-home chest workout routine.

If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up.

Knee push-up

3. Incline Push-Ups

Incline push-ups are one of the best lower chest bodyweight exercises that you can do at home. Pushups are a great multi-functional exercise because they work the entire upper body and back.

The Incline Push-up is one of the greatest conditioning exercises for the outdoor athlete; it can be performed regardless of where you are, and best of all, they are completely free—no expensive equipment or no annual gym fees are required.

You only need a stable surface like a table, desk, or wall.

Incline Push

4. Standard Push-Ups

Push-ups are the best bodyweight calisthenics exercise to build your entire upper body. The standard push-up is undoubtedly one of the best bodyweight chest exercises, directly targeting your pecs and also your triceps.

Check how to do them correctly and blast your muscles at home or the gym.

Standard Push Up

5. Close Grip Push-Ups

Narrow grip push-ups are the best bodyweight workout for building your entire upper body, including shoulders, chest, and tricepsIt’s one of the best inner chest exercises you can do at home.

This is evidenced by a study that found greater electromyography (EMG) activity in the triceps brachii and inner chest when doing close push-ups compared to when executing regular push-ups.

Close grip push-ups can be challenging, so starting with a modified version (knee push-ups) is important if needed.

Close Grip Band Push Up

6. Wide Push Up

If you’ve mastered regular pushups and want to target your muscles a little differently, Wide push-ups are a good option.

By positioning your hands further apart, wide pushups target your chest and shoulder muscles more than standard pushups.

For an easier variation, you can try a wide-hand knee push-up, also known as a modified type push-up.

Wide Push Ups

7. Decline Push-Up

Decline pushups are a great way to strengthen your chest muscles and train your shoulders and triceps. It puts special emphasis on the muscles in your upper chest.

It is a more difficult version of a regular push-up, where you put your feet higher than your hands.

It’s perfect for intermediate and pros who want to strengthen their upper body.

Decline Push-Up

8. Parallel Bar Dip (Chest Dip)

The parallel bar dip is a compound exercise primarily targeting the chest muscles (pectoralis major), triceps, and shoulders.

Parallel bar dips allow for a greater range of motion than many chest exercises. You should lean forward rather than upright to train the lower chest effectively when performing dips.

The range of motion of the dip allows for a deeper stretch on the lower chest and triceps, resulting in greater strength and muscle growth.

Chest Dip

9. Spider-Man Push-Up

Spider-Man push-up is an advanced variation of the traditional push-up exercise that targets the core, shoulders, and back muscles.

The twisting motion of the Spider-Man push-up also targets the oblique muscles and abs, helping to strengthen and tone the muscles.

This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and works your core.

How To Do Spiderman Push Up

10. Shoulder Tap Push Up

The shoulder tap push-up is a variation of the push-up that challenges the core to a greater extent than its traditional counterpart.

It is a full-body strength move that focuses on your arms and chest while also strengthening your core.

Shoulder Tap Push Ups

11. Hindu Push-Up

The Hindu push-up is a traditional Indian-style exercise practiced by wrestlers.

Each repetition includes going from a downward dog position to a cobra pose, swooping by holding the head and body close to the ground.

The arms would be straight at the exercise’s beginning and end. This variety of push-ups has existed for centuries among Indian martial artists. It works on core strength, shoulders, hips, and triceps.

Hindu pushup

12. Alternate Punching

Alternate Punching is a dynamic exercise that enhances cardiovascular health, boosts upper body strength, and improves coordination.

This exercise engages the chest, shoulders, arms, and core and also improves coordination, endurance, and agility.

It’s popular in boxing, martial arts training, and functional fitness routines.

Alternate Punching

13. Diamond Push Up

Diamond push-ups, also known as triangle push-ups, are a more advanced type of the classic push-up.

You can practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

Several benefits include increased triceps and chest activity, improved core strength and stability, and enhanced shoulder strength.

Diamond push-up

14. Single-Leg Push Up

The single-leg push-up is one of the most challenging types of push-up.

The only possible way to complete this movement is with proper stability from your feet up through to your head.

Single-Leg Push Ups

15. Clapping Push-Up

Clapping Push-ups is an advanced variation of push-ups exercise that works your chest, triceps, abs, and shoulders.

It can help burn fat and build muscle. Many athletes perform them to help improve their athletic performance by building strength, endurance, and speed.

Clapping push up

16. T Push Up

T push-up is a variation of the traditional push-up that adds a rotational movement. The compound exercise primarily targets the chest, shoulders, and triceps.

The exercise is performed similarly to a traditional push-up. However, with an additional movement, one arm is lifted and rotated out to the side, forming a “T” shape with the body.

How To Do Rotation Push Ups

Resistance Bands Chest Exercises Names

Are you looking for a way to build a strong and sculpted chest at home? If so, resistance band chest exercises are a great option for you.

Resistance bands are an affordable and versatile way to work, and they are used to target all the major muscle groups in your chest.

Resistance bands are lightweight portable, and provide tension to work your chest through its full range of motion.

1. Standing Band Chest Press

The banded chest press is a popular resistance band exercise that primarily targets the muscles of the chest.

It is a multi-joint exercise, which means it works for multiple muscle groups simultaneously, such as shoulders and triceps.

The resistance offered by bands increases as the band is stretched. This provides greater resistance at the peak of the movement.

Standing Band Chest Press

2. Standing Incline Band Press

The Incline banded chest press, also known as the Low To High Chest Press, is a variation of the standard chest press that works the upper chest muscles.

This is done by adjusting the anchor point of the resistance band to a lower position and pressing it up.

This makes the incline band press suitable for people with joint sensitivity.

Standing Incline Band Press

3. Standing Decline Band Press

The standing decline press, also known as High To Low Chest Press, uses a downward pressing motion to emphasize the lower chest.

This is done by adjusting the anchor point of the resistance band to a high position and pressing down.

It helps to build a more well-rounded chest by targeting the lower chest muscle groups.

Standing Decline Band Press

4. Band Fly

If you’re looking for straightforward band chest exercises to add to your routine, band flys are a great staple exercise to get you started.

The band fly is a great band exercise that helps isolate the chest muscles. It helps to develop and define the chest muscles, specifically the Inner pectoral muscles.

Band Fly

5. Low To High Band Fly

The standing low to high band fly is a variation of the chest fly to strengthen the pushing muscles of the body including the chest, tricep, and shoulders. It provides constant tension, helping build upper pecs.

Low to high band fly exercise helps develop and define upper and inner pectoral muscles.

Low To High Band Fly

6. High To Low Band Fly

The high-to-low band fly is a variation of the band chest fly, and it is a great exercise to target the lower portion of your chest. 

It primarily targets the chest and, to a lesser degree, also targets the shoulders and triceps.

In this movement, you’re pulling the resistance bands from high to low positions in a hugging motion.

High To Low Band Fly

7. Push-Ups With Bands

The classic push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoid, lower back, abs and glutes.

The resistance bands add variable resistance, which makes the push-up movement more challenging. 

One study found that strength improvements were similar when doing 6 rep max bench press and 6 rep max elastic band pushups.

Resistance Band Push-up

8. Band Pullovers

The lying band pullover is a great alternative to the barbell pullover or dumbbell pullover.

It is the best band exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Band pullovers are an effective compound exercise that engages both the chest muscles and the lats (latissimus dorsi), building upper body mass and strength.

Band Pullovers

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