CH
Chest
Alternating Floor PressLie on the floor with two kettlebells next to your shoulders.
Around The WorldsLay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Barbell Bench Press - Medium GripLie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Guillotine Bench PressUsing a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
Barbell Incline Bench Press - Medium GripLie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Behind Head Chest StretchSit upright on the floor with your partner behind you.
Bench Press - With BandsUsing a flat bench secure a band under the leg of the bench that is nearest to your head.
Bent-Arm Dumbbell PulloverPlace a dumbbell standing up on a flat bench.
Bodyweight FlyesPosition two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
ButterflySit on the machine with your back flat on the pad.
Cable Chest PressAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Cable CrossoverTo get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Cable Iron CrossBegin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Chain PressBegin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
Chest And Front Of Shoulder StretchStart off by standing with your legs together, holding a bodybar or a broomstick.
Chest Push (multiple response)Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Chest Push (single response)Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Chest Push from 3 point stanceBegin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Chest Push with Run ReleaseBegin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Chest Stretch on Stability BallGet on your hands and knees next to an exercise ball.
Clock Push-UpMove into a prone position on the floor, supporting your weight on your hands and toes.
Cross Over - With BandsSecure an exercise band around a stationary post.
Decline Barbell Bench PressSecure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Dumbbell Bench PressSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Dumbbell FlyesSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Push-UpLie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Smith PressPlace a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
Dips - Chest VersionFor this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Drop PushPosition low boxes or other platforms 2-3 feet apart.
Dumbbell Bench PressLie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Dumbbell Bench Press with Neutral GripTake a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Dumbbell FlyesLie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Dynamic Chest StretchStand with your hands together, arms extended directly in front of you. This will be your starting position.
Elbows BackStand up straight.
Extended Range One-Arm Kettlebell Floor PressLie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
Flat Bench Cable FlyesPosition a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Forward Drag with PressAttach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
Front Raise And PulloverLie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Hammer Grip Incline DB Bench PressLie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Heavy Bag ThrustUtilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
Incline Cable Chest PressAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Incline Cable FlyeTo get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Incline Dumbbell Bench With Palms Facing InLie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Incline Dumbbell FlyesHold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell Flyes - With A TwistHold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell PressLie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Incline Push-UpStand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Incline Push-Up Depth JumpFor this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
Incline Push-Up MediumStand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Reverse GripStand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up WideStand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Isometric Chest SqueezesWhile either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
Isometric WipersAssume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
Leg-Over Floor PressLie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
Leverage Chest PressLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
Leverage Decline Chest PressLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
Leverage Incline Chest PressLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
Low Cable CrossoverTo move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Machine Bench PressSit down on the Chest Press Machine and select the weight.
Medicine Ball Chest PassYou will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Neck PressLie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
One Arm Dumbbell Bench PressLie down on a flat bench with a dumbbell in one hand on top of your thigh.
One-Arm Flat Bench Dumbbell FlyeLie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
One-Arm Kettlebell Floor PressLie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
Plyo Kettlebell PushupsPlace a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
Plyo Push-upMove into a prone position on the floor, supporting your weight on your hands and toes.
Push Up to Side PlankGet into pushup position on the toes with your hands just outside of shoulder width.
Push-Up WideWith your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
Push-Ups With Feet ElevatedLie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push-Ups With Feet On An Exercise BallLie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
PushupsLie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Pushups (Close and Wide Hand Positions)Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
Single-Arm Cable CrossoverBegin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Single-Arm Push-UpBegin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
Smith Machine Bench PressPlace a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Smith Machine Decline PressPosition a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
Smith Machine Incline Bench PressPlace an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Standing Cable Chest PressPosition dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Straight-Arm Dumbbell PulloverPlace a dumbbell standing up on a flat bench.
Suspended Push-UpAnchor your suspension straps securely to the top of a rack or other object.
Svend PressBegin in a standing position.
Wide-Grip Barbell Bench PressLie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
Wide-Grip Decline Barbell Bench PressLie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
Wide-Grip Decline Barbell PulloverLie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.