Cross-Body Arm Swings
A loose, rhythmic warm-up that opens your chest and upper back and gets your shoulders ready to work.
Bodyweight Push-Ups
A classic upper-body strength builder you can do anywhere, training you to push yourself up off the floor.
Dumbbell Arm Hugs
Copies the motion of a big hug. It builds the strength you use to carry wide loads, push doors and hold things close.
Dumbbell Flat Bench Presses
A lying push that builds chest and arm strength. Each arm works on its own, so a stronger side can't take over.
Dumbbell Flat Chest Flyes
A wide-arm hugging motion done lying down that stretches and strengthens your chest with little help from your arms.
Dumbbell Incline Bench Presses
Pushing from a tilted bench shifts more of the work to your upper chest. It builds strength for lifting things up and away from you.
Machine Chest Presses
A supported, guided way to build upper-body pushing strength, with no bar or dumbbells to balance or lower onto you.
Smith Machine Flat Bench Presses
A chest press on a guided bar path, so you can push heavier with less worry about balancing the bar.
Barbell Decline Bench Presses
Pressing with your head lower than your hips shifts the work toward the lower part of your chest. Many find it easier on the shoulders.
Barbell Flat Bench Presses
The classic lying press. It builds the upper-body pushing strength you use to get up off the floor and move heavy things.
Barbell Incline Bench Presses
Pressing a bar up from an angled bench builds upper-body pushing strength. It puts extra focus on the top of your chest.
Bodyweight Dips
Lowering and lifting your whole body between two handles, a tough test of upper-body pushing strength.
Dumbbell Deficit Push-Ups
Gripping raised handles lets your chest sink lower than a regular push-up, building more strength through a deeper stretch.
Dumbbell Pullovers
A slow overhead arc with one weight that strengthens your upper body and stretches tight shoulders.
TRX Hands-in-Straps Push-Ups
A push-up with your hands in hanging straps, so you have to steady them as you press. It builds upper-body strength and shoulder control.
Dumbbell Devil Presses
A burpee with your hands on the weights, then one swing to overhead. It's a tough, full-body move that builds power and conditioning.