Push: chest, shoulders and triceps
Horizontal and vertical pressing: the movements that build the chest, shoulders and triceps.
- Arnold press
A dumbbell shoulder press with a rotation, working the front and side delts through a longer range.
- Assisted dip
A dip on a counterweighted machine, so you can train the pattern before you own it.
- Bench dip
A triceps dip with the hands behind you on a bench and the feet on the floor.
- Bench press
The benchmark horizontal press for chest, shoulders and triceps.
- Cable fly
A cable isolation movement that trains the chest through a big stretch and squeeze.
- Cable lateral raise
A lateral raise against a cable, keeping tension on the side delt from the first inch.
- Cable overhead triceps extension
A triceps extension with the arms overhead, loading the long head at full stretch.
- Close-grip bench press
A bench press with the hands closer in, biasing the triceps.
- Decline bench press
A bench press on a declined bench, emphasising the lower chest.
- Decline push-up
A push-up with the feet raised, loading the upper chest and shoulders harder.
- Diamond push-up
A narrow-hand push-up that shifts the work onto the triceps.
- Dip
A bodyweight vertical press for the lower chest, triceps and shoulders.
- Dumbbell bench press
A bench press with dumbbells, giving greater range and even side-to-side loading.
- Dumbbell shoulder press
A vertical press with dumbbells that builds the shoulders through a full range.
- Floor press
A bench press from the floor, cutting the bottom range and sparing the shoulders.
- Front raise
A raise to the front that isolates the anterior deltoid.
- Incline bench press
A bench press on an incline that emphasises the upper chest and shoulders.
- Incline dumbbell press
An upper-chest press with dumbbells: full range, even sides, friendly shoulders.
- Incline push-up
A push-up with the hands raised, the standard way to earn a full one.
- Landmine press
An angled press with one end of a barbell anchored, kind to cranky shoulders.
- Lateral raise
The key isolation exercise for the side delts and shoulder width.
- Machine chest press
A guided pressing machine: the safest way to push a chest set close to failure.
- Machine lateral raise
A seated lateral raise with the resistance curve handled by the machine.
- Machine shoulder press
A guided vertical press: the safest way to push shoulders close to failure.
- Overhead press
A standing vertical press that builds strong, capable shoulders.
- Overhead triceps extension
An extension performed with the arms overhead, the strongest stretch position for the triceps.
- Pec deck
A machine fly that isolates the chest with a guided arc and constant tension.
- Pike push-up
A bodyweight overhead press, done in an inverted V with the hips high.
- Push-up
A scalable bodyweight press for the chest, shoulders and triceps.
- Skull crusher
A lying triceps extension that loads the long head of the triceps at length.
- Smith machine bench press
A bench press on rails, letting you train close to failure with no spotter.
- Triceps pushdown
A cable isolation exercise for the triceps.
- Upright row
A vertical pull to the chest that trains the side deltoids and traps together.
- Z press
An overhead press seated on the floor with legs straight, with nothing to cheat with.