Chest Training

Pressing and fly variations that target the pectorals for strength, size, and shoulder stability.

Mix horizontal and angled presses with flyes and push-ups to train the chest through full ranges.

Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Incline Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Decline Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Bench Press With Bands

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Barbell

How to Perform

  1. Set up for Barbell Bench Press With Bands with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Floor Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Barbell

How to Perform

  1. Set up for Barbell Floor Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Reverse-Grip Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Flat Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Flat Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Incline Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Incline Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Decline Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Decline Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Smith Machine Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for One-Arm Smith Machine Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Smith Machine Negative Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for One-Arm Smith Machine Negative Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Bench Press Throw

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Bench Press Throw with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Reverse-Grip Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Reverse-Grip Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Dumbbell Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Incline Dumbbell Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Dumbbell Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Decline Dumbbell Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Dumbbell Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for One-Arm Dumbbell Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Exercise-Ball Dumbbell Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Exercise-Ball Dumbbell Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Neutral-Grip Flat Bench Dumbbell Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Neutral-Grip Flat Bench Dumbbell Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Dumbbell Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Reverse-Grip Dumbbell Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Chest Press Machine

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Machine

How to Perform

  1. Set up for Seated Chest Press Machine with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Cable Chest Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for One-Arm Cable Chest Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Crossover Chest Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Cable Crossover Chest Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Crossover Chest Press (From Low Pulleys)

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Cable Crossover Chest Press (From Low Pulleys) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Bench Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Cable Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Band Chest Press

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bands

How to Perform

  1. Set up for Standing Band Chest Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Dumbbell Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Incline Dumbbell Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Dumbbell Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Decline Dumbbell Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Exercise-Ball Dumbbell Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Exercise-Ball Dumbbell Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Leaning One-Arm Dumbbell Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Leaning One-Arm Dumbbell Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Cable Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Crossover

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Cable Crossover with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Low-Pulley Cable Crossover

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Cable machine

How to Perform

  1. Set up for Low-Pulley Cable Crossover with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Fly Machine

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Machine

How to Perform

  1. Set up for Fly Machine with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Standing Band Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bands

How to Perform

  1. Set up for One-Arm Standing Band Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

TRX Fly

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Suspension trainer (TRX)

How to Perform

  1. Set up for TRX Fly with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Incline Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Decline Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Exercise-Ball Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Exercise-Ball Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Power Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Power Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Push-Up Ladder

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight

How to Perform

  1. Set up for Push-Up Ladder with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

TRX Push-Up

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Suspension trainer (TRX)

How to Perform

  1. Set up for TRX Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Chest Dip

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Chest Dip with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Pullover

Primary Muscle: Pectoralis major

Secondary Muscles: Triceps, anterior deltoids

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Pullover with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the pectoralis major.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the pectoralis major.
  • Engages the triceps, anterior deltoids for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]