Strengthen the chest, shoulders, and triceps while engaging core muscles for stability. Variations like incline or decline push-ups can target different parts of the chest.
Using dumbbells or a barbell, lie on a bench and press weights upwards, focusing on controlled movements to engage the chest muscles fully.
Lie on a bench with dumbbells held above your chest, arms slightly bent. Lower the weights out to the sides in a wide arc, then bring them back up.
Using parallel bars or a dip station, lower your body by bending your arms until your elbows are at 90 degrees, then push back up to engage chest and triceps.
Stand in front of cable machines with handles set high, cross hands over each other in front of the chest, and pull handles down and across the body.
Ideal for beginners or those with limited strength, stand facing a wall and perform push-ups against it, adjusting the angle to increase or decrease resistance.
In plank position, lift one arm off the ground, extending it forward while keeping hips stable to engage chest and core muscles.
Loop resistance bands around a stable object at chest height, hold handles, and press forward against resistance.