Pectorals Exercises

The archer push up is a hard exercise using your own body weight. It strengthens your chest, arms, shoulders, and tummy muscles. To do it, you perform a push-up while reaching one arm straight out to the side. This makes the bending arm work much harder and requires good balance and strength.

This exercise works your chest muscles using a machine that helps lift your weight. You kneel on a pad that pushes you upward, which makes the movement easier. It is great for learning the exercise or getting stronger if you cannot do a regular dip yet.

This is a type of push-up that uses a stretchy band to make the move harder. You keep your hands close together to focus on your arm muscles, called the triceps. The band adds extra force to the exercise, making your muscles work more.

This exercise uses a resistance band to make a standard sit-up harder. You hold the band while sitting up to work your stomach muscles more. It also helps strengthen your shoulders and chest because they have to keep your arms steady.

The barbell bent arm pullover is a strength exercise that works your back muscles, triceps, and chest. You lie on a bench and lower a barbell behind your head in a controlled arc, then lift it back up.

The barbell decline bent arm pullover is a strength exercise done on a slanted bench. It mainly works your back muscles (lats) but also helps your chest and triceps. You need strong control to safely lower and lift the bar over your head while keeping good form.

This exercise strengthens the triceps, which are the muscles on the back of your arms. You perform it on a bench where your head is lower than your feet. By holding the bar with your hands close together, it mixes two types of arm movements to build strength and balance.

This is a chest exercise done on a bench that slopes downward. You use a barbell and hold it with your hands far apart. It focuses on the bottom part of your chest muscles and also works your shoulders and the back of your arms.

This exercise works your chest, shoulders, and the back of your arms. It involves lifting a barbell up in front of you and then moving it behind your head. You need strength and good control to do it correctly.

This exercise is very similar to a standard bench press, but you lower the bar to your neck instead of your chest. This small change makes the upper part of your chest muscles work harder. Because the bar comes close to your neck, you must use perfect control to stay safe.

The barbell incline bench press is a strong upper-body workout. It mainly builds the upper chest muscles, while also working the shoulders and the back of the arms. You do this exercise on a slanted bench with a long weighted bar to make your chest bigger and stronger.

This exercise is a great way to strengthen your upper body. It focuses mainly on the triceps (the back of your arms) but also works your chest and shoulders. You do it lying on a slanted bench. You hold the bar with your hands close together, which makes your triceps work harder than usual.

This exercise works your triceps, chest, and shoulders. You do it lying on a slanted bench while holding the barbell with your palms facing you.

The barbell JM bench press is a special arm exercise that works your triceps. It mixes a close-grip bench press with a triceps extension. To do it, you lie on a bench, bring the bar down toward your neck with your elbows tucked in, and then push it back up.

This one-arm exercise works your triceps, chest, and shoulders. You lie on the floor and push a barbell with just one hand. Because you must balance the long bar, it makes your core work hard to keep you steady.

This is a hard exercise for your tummy. It mixes a regular sit-up with pushing a bar. It works your abs, shoulders, and chest. You need to be strong and good at balancing to push the bar safely while you sit up.

This exercise builds strength in your chest muscles. It also works your shoulders and the backs of your arms. You need a barbell and a bench to do it. You hold the bar with your hands far apart, lower it to your chest, and push it back up.

This exercise strengthens your chest muscles, as well as your arms and shoulders. To do it, you lie on a bench and push a barbell up while holding it with your palms facing towards you.

This flexibility exercise helps loosen tight chest muscles. You do it by standing up straight, putting your hands together behind your head, and gently pulling your shoulder blades toward each other to open up your chest.

This is a bodyweight exercise that you do using a chair or bench. It mainly strengthens the back of your arms, known as the triceps. It also helps work your chest and shoulder muscles to build upper body strength.

This is a simple exercise you can do using just your body and a sturdy seat. It strengthens the muscles in the back of your arms. You hold yourself up on the edge of a bench or chair and lower your hips down and up.

The body-up is a bodyweight exercise that strengthens your arm muscles, specifically the triceps. It also works your chest and shoulders. You keep your feet on the floor and use your arms to lower and lift your straight body, just like a dip.

This exercise works your whole body at once. It mixes a squat, a push-up, and a jump all together. It makes your heart beat faster and helps your muscles get stronger.

The cable decline fly creates a workout for the lower part of your chest. You use a cable machine with the handles set high to pull downwards. This movement stretches and squeezes your chest muscles by moving your arms in a smooth, controlled way.

This is a chest exercise using a cable machine. It focuses on the lower part of the chest but also works the shoulders and triceps. Because you use only one arm on a slanted bench, you must stay balanced and controlled.

This chest workout is done on a slanted bench using cable handles. It focuses on the upper chest muscles but also works the shoulders and the back of the arms. The cables create steady tension the whole time, which is great for building strength and muscle in the upper chest.

This exercise works your chest muscles. You lie on a bench and use a cable machine. It also uses your shoulders and arms a little bit. You lower your arms wide to the sides and then bring them back together to squeeze your chest.

This exercise works one side of your chest while you sit on an exercise ball. Sitting on the ball adds a balance challenge to the normal cable fly. It strengthens your chest, shoulders, and the back of your arms. You must use your core muscles to stay steady on the ball.

This exercise works your chest, shoulders, and the back of your arm. You do it with one arm while sitting on a bouncy ball. The ball makes it hard to balance, so you must use your tummy muscles to stay steady.

This cable exercise isolates the chest muscles using a bent-over position. It involves extending one arm out to the side to activate the pecs, with secondary support from the shoulders and upper back.

This is a chest exercise for one arm at a time. You sit on a bouncy ball to work on your balance and core muscles. You push a cable handle straight in front of you.

This exercise works your chest, shoulders, and the back of your arms. To do it, sit on an exercise ball and hold the handles. Then, push them forward while you keep your body steady.

The cable standing fly is a chest exercise done on a cable machine. It works your chest muscles while also using your shoulders and arms. You need to balance well and move carefully to do it safely and get the best results.

This exercise uses a cable machine to work your chest muscles, especially the upper part. You pull the cables across the front of your body. This movement also helps strengthen your shoulders and the back of your arms.

This stretch works the muscles in your chest and the front of your shoulders. You do it by crossing your arms in front of you and pressing your palms together.

This is a bodyweight exercise done on parallel bars. It mostly works your chest muscles, but it also uses your triceps and shoulders. You need strong upper body muscles and good control to do it.

This is a simple stretch for your chest using a soft exercise ball. It also uses your shoulders and the back of your arms a little bit. The goal is to help your body move better and stay flexible, not to build big muscles.

This is a hard push-up that builds strong chest and arm muscles. You will balance on one hand while moving your body down. It helps you learn to control your body and stay steady.

The clap push up is a jumping bodyweight exercise that works your chest, arm muscles, and shoulders. You push off the floor hard enough to clap your hands in the air before landing back on your hands. This move needs a lot of upper body strength and skill.

This bodyweight exercise focuses mostly on your triceps (back of the arms), but also works your chest and shoulders. You do it by putting your hands close together under your shoulders and keeping your elbows tight against your ribs while doing a push-up.

This bodyweight exercise works your arm muscles (triceps), along with your chest and shoulders. You do it on your knees, which makes it easier for beginners or anyone working on getting stronger.

This bodyweight exercise works your chest muscles by placing your feet up high, which makes it harder than a normal push-up. It also uses the muscles in your shoulders and the back of your arms.

This bodyweight exercise builds strength in your chest, arms, and shoulders. You start by lowering your body like a normal push-up, but then you put your knees down to make pushing back up easier.

This is a chest exercise you do while lying on a flat bench. You hold a weight with both hands and slowly lower it behind your head in a curved path, then bring it back up. It mostly strengthens your chest, but also works your arm and back muscles.

This exercise builds strength in your shoulder muscles. It also works your triceps and chest. You sit on a bench and push dumbbells over your head with control.

This is a strength exercise that works your triceps (the back of your arms), as well as your chest and shoulders. You perform it by holding two dumbbells close together and pushing them up to focus on your tricep muscles.

This is a chest exercise done while lying on a bench that tilts down. It mainly works the lower part of your chest muscles. It also uses your arms and shoulders to help. You have to push the weights up and down carefully while lying in this tilted position.

The dumbbell decline fly is a chest exercise done on a bench that tilts down. It works the lower part of your chest muscles. You slowly lower weights out to the sides like wings, then bring them back together to squeeze your chest.

This exercise works the muscles in your lower chest, arms, and shoulders. You do it while lying on a bench that tilts down. You hold the weights so your palms face each other. This position helps your inner chest and is much gentler on your shoulders.

This is a chest exercise you do while lying on a bench that tilts down. You lower weights out to your sides while twisting your wrists. This movement helps stretch and squeeze your chest muscles while also working your shoulders and the back of your arms.

The dumbbell fly is a chest workout done while lying on a bench. You use dumbbells to move your arms in a wide, curved path to stretch and squeeze your chest muscles.

This is a chest workout done while lying on a bouncy exercise ball. Because the ball moves around, your tummy muscles must work hard to keep you steady. It mainly strengthens your chest, but it also helps your shoulders and the back of your arms.

This is a chest exercise done on a slanted bench using two dumbbells. You hold the weights so your palms face each other. It works the upper part of your chest, your shoulders, and the back of your arms.

This is a chest exercise done on a slanted bench using only one arm at a time. It works your chest muscles and also helps your shoulders and the back of your arms. Because you use just one side, you must stay very still and control the weight carefully.

This is a single-arm chest exercise done on a slanted bench. You hold the weight with your palm facing your body, like holding a hammer. It builds strength in your upper chest, shoulders, and the back of your arm while challenging your balance.

This is a chest exercise done with one arm while lying on a slanted bench. It works the upper chest muscles, shoulders, and the back of the arm. Because you use only one arm at a time, you must focus on staying balanced.

This chest exercise also works your shoulders and triceps. You perform it with one arm while lying on a fitness ball. Because you are balancing on the ball and using only one weight, your stomach muscles must work hard to keep you steady.

This is a chest exercise done on a slanted bench using dumbbells. You hold the weights so your palms face each other. It works your upper chest, shoulders, and the back of your arms. Holding your hands this way is gentle on your shoulders and helps work the middle of your chest.

This exercise works your chest, shoulders, and the back of your arms. Because you do it on a bouncy ball instead of a bench, you have to use your tummy muscles and balance more to stay steady.

This is a chest workout done on a slanted bench. It focuses on your upper chest muscles by adding a simple wrist turn to the movement.

This exercise builds strong arm muscles called triceps. You lie on a bench and push dumbbells up and down by bending and straightening your elbows.

This is a chest exercise you do while lying on a bench. You hold the weights so your palms face each other. This movement works your chest muscles and also uses your arms and shoulders.

This is an exercise you do while lying on a bench with weights. You hold the weights so your palms face each other. It mostly works the back of your arms (triceps), but it also works your chest and shoulders.

This exercise works your chest and shoulder muscles using one arm at a time. Because you are only holding a weight on one side, you must use your stomach muscles to balance and keep your body steady on the bench.

This exercise works one side of your chest at a time. You lie on a bench that tilts down, which also helps your arm and shoulder muscles. You need to balance carefully because you are only using one arm while leaning back.

This exercise works the back of your arm by pushing a weight up with one hand. You sit on a bouncy ball while you do it, which makes your tummy muscles work hard to keep you from wobbling.

This is an exercise for your upper body. It works one side at a time to build chest muscles. It also helps your shoulders and arms. You lie on a slanted bench and lift one weight, which makes your tummy muscles work hard to keep you steady.

This exercise is a single-arm shoulder press performed while sitting on a stability ball. It builds strength in your chest, shoulders, and triceps while forcing your core muscles to work hard to keep you balanced.

This is a chest and back exercise that also works your arms. You do it with one arm while sitting on an exercise ball. Because the ball moves, you must use your stomach muscles to balance.

This is a single-arm chest exercise performed with a reverse grip. It strengthens the chest muscles while also working the triceps and shoulders. Because you use only one arm and a special grip, you must focus on staying steady and controlling the movement.

This exercise builds muscle in your chest, shoulders, and the back of your arms. You do it while balancing on a large ball, which makes your tummy muscles work harder and improves your balance.

This exercise works your chest, back, and arm muscles. You lie on a bench, lower a weight behind your head, and then pull it back up over your chest.

This chest exercise also works your back and arms. You lie on an exercise ball, hold a weight over your chest, lower it behind your head, and then lift it back up.

This chest exercise is done while lying on a bench. You push dumbbells upward using an overhand grip. It strengthens your chest muscles, shoulders, and the back of your arms.

This is a seated exercise for your shoulders. You sit on a bench and push weights straight up over your head to work your deltoid muscles.

This is a shoulder exercise you do while sitting down. You hold a weight in each hand and push them up over your head one at a time. It works your shoulder muscles and also helps your arms and chest.

This exercise strengthens your shoulders, as well as your arms and chest. You hold a dumbbell in each hand and push them straight up over your head with your palms facing each other. Holding the weights this way is often gentler on your shoulder joints than the standard overhead press.

This exercise works your chest, back, and arm muscles. You lie on a bench and hold a weight with both hands. Keep your arms straight as you move the weight in a circle shape over your head and behind it.

The dumbbell twisting bench press is a version of the normal bench press. It adds a wrist twist to work your chest, arms, and shoulders even more. You need to move carefully to twist your wrists safely while pushing and lowering the weights.

The dumbbell W-press is a shoulder workout using hand weights. You press the weights up from a position that looks like the letter 'W'. This move strengthens your shoulders, the back of your arms, and your upper chest.

This bodyweight exercise helps your chest, shoulders, and the back of your arms move more easily. It uses smooth, controlled arm motions to give your chest muscles a good stretch.

This exercise works your triceps using a bench or chair. You move your body down and up by bending and straightening your arms, while keeping your back close to the seat.

This exercise helps make the muscles in the back of your arms (triceps) stronger. It also works your chest and shoulders. Because the ball is wobbly, you must use your tummy muscles and balance to stay steady.

This gentle exercise is done on a stability ball. It helps stretch your spine and uses your tummy muscles. It is good for making your back move better and also works your shoulders and chest.

The exercise ball pike push up is a tough workout for your upper body and tummy muscles. It mixes a pike pose with a push-up while your lower legs rest on a large stability ball. This move mainly works your chest but also strengthens your shoulders, arms, and core to keep you steady.

This is a strength exercise for your back muscles, specifically the lats. It also works your chest and the back of your arms. To do it, you lie on a bench and carefully move an EZ bar in a curved path over and behind your head.

This shoulder exercise is done while standing with an EZ barbell. It helps strengthen your shoulders, chest, and the back of your arms. You simply push the bar up over your head from your shoulder level.

The EZ barbell decline close grip face press helps make your triceps stronger. It is done lying on a bench that tilts down, using a curved bar. This exercise also works your chest and shoulder muscles a little bit. You must move slowly and carefully to stay safe since the bar comes close to your face.

This exercise is done lying on a bench using a curved bar. It focuses on the back of your arms, called the triceps. It mixes a press and an extension movement to work your arms, chest, and shoulders all at once.

This is an exercise for your upper body that uses several muscles at once. It mostly works the back of your arms (triceps), but it also helps your chest and shoulders. You do this while lying on a bench, holding a wavy bar (EZ bar) with your hands close together to make your arm muscles work harder.

This chest exercise is done while lying flat on the floor. You use a barbell to make your chest muscles stretch and tighten effectively.

This is a hard bodyweight exercise. It works your tummy muscles, shoulders, chest, and the back of your arms. You need to be strong, have good balance, and be able to control your upper body to do it.

This is a hard bodyweight exercise that needs a lot of strength and balance. You hold your body flat in the air above the ground, balancing only on your hands.

This is a very hard exercise that uses your own body weight. It works your chest, shoulders, arms, and tummy muscles. You need to be very strong and have good balance. You do a push-up while holding your whole body up in the air using only your hands.

The hands bike is a heart exercise that strengthens your chest, arms, and shoulders. Instead of using your legs, you sit and pedal with your hands, moving your arms like you are riding a bicycle.

This is a chest workout done on a bench using hand weights. It works your chest and shoulder muscles. You lower the weights out to the sides in a wide curve to stretch your chest, then bring them back together at the top.

Impossible dips are a hard bodyweight exercise done between two bars. They mainly work your triceps, but also your chest and shoulders. You need a lot of upper body strength and control to do them well.

This is a bodyweight exercise that works your triceps, chest, and shoulders. To do it, place your hands on a raised object, keep your elbows tucked near your sides, and push your body up and down.

This exercise works your chest muscles. You do it by placing your hands on a raised surface, like a bench or step. This makes it easier than a regular push-up, so it is a great choice for beginners.

The incline push-up (on box) is a simple exercise using your own body weight. It strengthens your chest muscles and also helps your arms and shoulders. You do this by leaning your hands on a raised box and pushing your body up and down.

The incline reverse grip push-up is a bodyweight workout that builds your chest and arm muscles. You do this move with your hands on a raised surface and your palms turned to face you. This grip targets the upper chest and triceps and helps you practice balance and control.

The isometric chest squeeze is a simple bodyweight exercise for your chest muscles. It works by tightening and holding tension in your chest while your arms reach straight out in front of you.

This is a chest exercise you do while lying on the floor. You push heavy weights called kettlebells up and down, one arm at a time. It makes your chest, shoulders, and the back of your arms stronger.

This is a chest exercise you do with one arm while lying on the floor. It strengthens your chest, arm muscles, and shoulders. You need to use control and balance to push the kettlebell up and down safely.

This is a chest exercise you do while lying on the floor. You push a kettlebell straight up using one arm at a time. It works your chest, shoulder, and arm muscles, and helps you learn to control the weight.

The kettlebell plyo push-up is a hard exercise where you do a push-up on two kettlebells and jump your hands up in the air. It works your chest, arms, shoulders, and stomach muscles. You need to be very strong and steady to lift your hands and land safely.

This is a bodyweight exercise that works your chest, along with your arms and shoulders. It is done starting on your knees, which makes it easier than a normal push-up. It is a great way to build basic strength in your upper body.

Korean dips are a hard bodyweight exercise done on parallel bars. They work your chest, triceps, and shoulders. You need strong muscles and steady shoulders to lower your body deep and push back up.

This is a tough bodyweight exercise that works your tummy, shoulders, chest, and the back of your arms. You need a strong core and good balance to do it. To perform the move, you start in a plank shape and lean your body forward so your weight shifts past your hands.

This machine exercise works your chest muscles. It also helps your arms and shoulders a little bit. The machine guides your movement to keep you safe and steady.

This is a machine exercise that works your chest muscles, especially the lower part. It also helps your arm and shoulder muscles. Because the machine guides your movement, it is safe and steady to do.

This machine exercise builds your upper chest muscles. It also works your shoulders and the back of your arms. The machine guides your movement, making it safe and steady to use.

This machine exercise builds your chest muscles. It also works your shoulders and the back of your arms. You sit down and push the handles away from your body, moving just like an incline bench press.

This exercise uses a machine to help you strengthen your triceps, chest, and shoulders. You will use the machine handles to lower and lift your body with steady, controlled movements.

This machine exercise strengthens the back of your arms, known as the triceps. It also helps work your chest and shoulders. You sit down and push handles downward to copy the motion of a dip, but in a safe and controlled way.

This is a machine exercise that works your chest muscles. You sit down and push the handles together in front of your chest.

This is a machine exercise for your shoulder muscles. It also helps your triceps and chest. The machine guides your movement to keep you safe and stable while you push.

This machine exercise builds strength in your shoulder muscles. It also helps work your chest and the back of your arms. You sit down and push the handles up and forward to complete the movement.

This is a machine exercise that builds strong shoulder muscles. It also works your arm and chest muscles a little bit. You sit in a safe seat and push handles up and forward to get stronger.

This exercise uses a machine to build strength in your chest, shoulders, and the back of your arms. You stand up and push handles forward from your chest until your arms are almost straight.

This exercise uses a machine to help you build strong chest muscles. It also works your shoulders and the back of your arms. Because the machine guides your movement, it is stable and very easy for most people to use.

This is a fast and strong exercise for your upper body. It works the muscles in your chest, shoulders, and the back of your arms. To do it, you hold a heavy ball at your chest and push it hard against a wall or to a partner, then catch it when it bounces back.

This is a fast-moving exercise for your chest muscles that also works your shoulders and arms. You start in a crouch, stretch out into a straight plank, lower your chest to the floor, and then push the ball hard away from you.

This exercise uses a medicine ball to make your chest, shoulders, and arm muscles stronger. To do it, you simply push the ball straight out from your chest and then bring it back.

This standing exercise helps strengthen your chest muscles. You hold a medicine ball and push it straight out from your body. It also works your shoulder and arm muscles. You need to focus and use your strength to do it correctly.

This is a fast-moving exercise. You push a heavy ball away from your chest, then run to catch it. It works your chest, arms, shoulders, and tummy muscles. You need to be strong, fast, and careful to do it well.

This is a push-up where your hands are close together on a medicine ball. It works your arm muscles, chest, and shoulders.

This exercise builds power in your chest, shoulders, and the back of your arms. You lie on your back and throw a weighted ball straight up into the air as fast and hard as you can.

The modified Hindu push-up is a bodyweight exercise that works your chest, arms, shoulders, and stomach muscles. It mixes a standard push-up with a yoga-style stretch. This movement helps build strength and improves how well your body moves.

This is a bodyweight exercise that focuses on your lower arms, with extra work for your upper arms, chest, and shoulders. You move from a high plank position down to your forearms, then press your hands into the floor to lift yourself back up.

This is a very hard bodyweight exercise. It mixes a pull-up and a dip into one move. You need a lot of upper body strength and speed to do it. It mostly works your back muscles, but it also uses your arms, shoulders, and chest.

This exercise is a hard version of a push-up. You put your hands close together on a big exercise ball instead of the floor. It works your arm muscles (triceps) very well. Because the ball moves, your stomach muscles (core) must work hard to keep you steady.

The one arm dip is a tough bodyweight exercise for your triceps, chest, and shoulders. You must support your whole body with just one arm, which takes a lot of strength, balance, and control.

This is a powerful bodyweight exercise that builds strong chest muscles while working your arms, shoulders, and core. You have to push off the floor so hard that your hands fly up in the air. It helps you build power, strength, and coordination.

This exercise is a special type of push-up. It focuses on two main parts: pushing your body up and using your muscles to pull yourself down. It helps strengthen your chest, arms, and shoulders.

This is a push-up where you place your hands on the flat side of a BOSU ball. Because the ball wobbles, your tummy muscles must work harder to keep you steady.

The push-up is a famous exercise you do using just your body. It strengthens your chest, arms, shoulders, and tummy. To do it, you lower and lift your body with your arms while staying as straight as a board.

This exercise is a regular push-up, but you do it with your hands on a wobbly BOSU ball instead of the floor. Because the ball is unstable, your tummy and arm muscles have to work extra hard to keep you balanced.

This exercise is a harder version of a regular push-up. Instead of the floor, you put your hands on a wobbly ball. Because the ball moves, your chest, arms, and tummy muscles must work extra hard to keep you steady.

The wall push-up is an easy starting exercise. You stand up and push against a wall instead of the floor. It works your chest muscles the most, but also helps your arms and shoulders. This is a great choice if you are just starting to exercise or need something gentle.

The wall push-up is an easy starting exercise for your upper body. It works your chest, arms, and shoulders while you stand up. This move is great for beginners or anyone who wants a gentler option than push-ups on the floor.

This exercise works your arm muscles (triceps), chest, and shoulders. Instead of putting your hands flat on the floor, you hold onto dumbbells. This helps you go lower down for a better stretch and makes it harder to balance.

This is a harder version of a normal push-up. Instead of putting your hands on the floor, you put them on a heavy ball called a medicine ball. This makes your chest, arms, and tummy work much harder to keep you steady.

This is a bodyweight exercise that builds strength in your triceps. You do it while holding a plank position on your forearms. It also works your chest and shoulder muscles.

This exercise is a normal push-up with one extra step at the end. When you are at the top, you push your upper back even higher. This makes the muscles on your ribs work harder and keeps your shoulders steady.

This bodyweight exercise mixes a normal push-up with a turn into a side plank. It works your stomach muscles, shoulders, chest, and arms. It also tests your balance and helps you stay steady.

This is a hard bodyweight exercise that works your chest, arm muscles, shoulders, and tummy. You hold one arm out to the side while doing a push-up. It takes a lot of strength and balance.

This is a bodyweight exercise for your triceps done between two parallel bars. It also works your chest and shoulder muscles.

Ring dips are a hard exercise that uses your own body weight. You do them on hanging rings. This move mostly works the back of your arms, but also uses your chest and shoulders. Because the rings move, you need to be strong and have good balance to stay steady.

This exercise works your chest, shoulders, and the back of your arms. You sit on the floor with your legs straight, holding a roller, and roll it forward and backward along your legs.

This exercise works your chest, shoulders, and the back of your arms. You sit with straight legs, hold a roller, and lift your arms up and down in a smooth motion.

The shoulder tap push-up is a bodyweight movement that mixes a regular push-up with touching your shoulder at the top. This exercise works your chest, arm muscles, and stomach area. It also tests your balance because you must stay steady while tapping your shoulder.

This bodyweight exercise works your arm muscles, shoulders, chest, and tummy. You lie on your side and push yourself up using your bottom arm. This movement tests how strong and steady your upper arm is.

This is a very hard exercise for your upper body. It works your chest, arms, and tummy muscles. You need to be very strong and have good balance to do it, so it is best for people who are already very fit.

This exercise is a chest press done on a machine with a bar that moves on a track. It mainly strengthens your chest muscles, but also works your arms and shoulders. The machine holds the bar steady for you, which makes it safer and easier to balance than a regular weight bar.

The Smith close-grip bench press is a strength exercise done on a Smith machine. It mainly works the muscles in the back of your arms, called the triceps. It also helps your chest and shoulder muscles. You push a bar up and down with your hands close together, which makes your triceps do most of the work.

This chest exercise is done on a bench angled downward, using a Smith machine. It focuses on your chest muscles but also works your arms and shoulders. Because the machine guides the bar for you, it is steadier and safer than using a regular barbell.

This is a chest workout done on a Smith machine with the bench set to a decline angle. You hold the bar with your palms facing you to help work your lower chest muscles, shoulders, and triceps.

The smith incline bench press is a chest workout done on a smith machine with the seat set to a 30 to 45-degree slant. It mostly works the top part of your chest, but also uses your shoulders and the back of your arms. The machine guides the weight, which helps you stay steady, but you still need to move carefully and use good form.

This exercise works your chest, shoulders, and arm muscles. You do it on a Smith machine with a slanted bench. You hold the bar with your palms facing you, which is called a reverse grip. The machine helps keep the bar steady, but you still need to be careful and focus on your movement.

This is a strength exercise done on a machine. You lie on a bench that slopes down. You hold the bar with your hands close together. It mostly builds your arm muscles (triceps) and helps your chest and shoulders.

This chest exercise is done on a decline Smith machine. You use a grip where your hands are close together. It works your chest muscles, while also using your triceps and shoulders. Because of the angle and grip, you need to move carefully and stay in control.

This is a chest exercise done on a Smith machine. You hold the bar with your palms facing up, also known as a reverse grip. It works your upper chest, shoulders, and triceps. Because the machine is stable, it helps you focus on using the right muscles and keeping good form.

This exercise is for your chest muscles. You do it on a machine that helps balance the weight for you. You hold the bar with your hands far apart. It also makes your arms and shoulders stronger. Even though the machine helps, you must still move carefully and use the right form.

This is a chest exercise done on a Smith machine. You lie on a bench that tilts down and hold the bar with your hands far apart. This position helps work the bottom part of your chest muscles, while also using your shoulders and arms.

This is a hard workout using your own body weight. It mixes a push-up with moving your knee. It works your bottom, tummy, chest, and shoulders. You need to be strong and have good balance to do it.

The straddle maltese is a very hard ring exercise that uses your own body weight. It works your tummy muscles, shoulders, and chest. Because you need great strength and control to do it, this move is best for people who are already extremely fit.

This is a hard exercise using your own body weight. It works your tummy muscles, shoulders, and arms. You need to be strong and have good balance to keep your body flat in the air while holding yourself up with just your hands.

This is a very hard exercise that uses your own body weight. It works your chest, tummy muscles, and shoulders all at once. To do it, you must lift one arm and the opposite leg while you do a push-up. You need a lot of strength and balance to keep from falling.

The suspended push-up is a harder type of push-up done using hanging straps. Because the straps wobble, you must use your stomach muscles and upper body strength more to stay steady.

This bodyweight exercise builds your triceps muscles. You use three benches to lift your hands and feet off the ground. This setup makes the move harder and lets you lower your body further than regular dips.

This is a bodyweight exercise that strengthens your arm muscles, chest, and shoulders. You use a steady bench or chair to lower your body down and push it back up using your arms.

This is a simple bodyweight exercise that strengthens your triceps, which are the muscles on the back of your arms. You use a bench to support your weight while your legs stay straight on the floor. It also helps work your chest and shoulder muscles as you lower and lift your body with your arms.

This bodyweight exercise strengthens your triceps muscles. You hold your body up with your hands between two benches, then lower yourself down and push back up.

This bodyweight exercise builds strength in your triceps. You can do it on the floor or on a steady surface like a chair or bench. It also works your chest and shoulders a little bit.

Upward Facing Dog is a yoga pose that stretches your back, chest, and shoulders. It also makes your arms and back stronger. This move helps your spine move better and improves your posture.

This upper body exercise builds your triceps, while also helping your chest and shoulders. You place your hands on a bench and your feet on the floor, then use your arms to lower and lift your body. You add extra weight to make the movement harder.

This is a very hard chest exercise for strong athletes. You wear extra weight and do fast, jumping push-ups. You switch your hands between wide and close spots while you are in the air. This helps you build power and control.

The weighted muscle up is a tough exercise for strong athletes. It works your back muscles and involves pulling your whole body up and over a bar while wearing extra weight. You need a lot of upper body strength and practice to do it right.

This exercise is done on two bars that are side-by-side. You add extra weight to your body to make it harder. It mainly builds your chest muscles, but it also works your arms and shoulders.

The weighted Svend press is a chest workout where you push a weight plate straight forward from your body. This move targets your chest muscles but also uses your shoulders and the back of your arms.

This exercise strengthens your arm muscles, specifically the triceps, by using three benches and extra weight. It also works your chest and shoulders. You need to be strong and move carefully to stay safe.

This is a hard exercise for your upper body. It mainly works the back of your arms, called the triceps, but it also uses your chest and shoulders. Adding extra weight makes it tougher and takes more strength than doing it with just your body weight.

The weighted triceps dip on high parallel bars is a hard upper body exercise. It works your triceps the most, but also uses your chest and shoulders. Adding extra weight makes it heavier and harder to balance, so it is best for people who are already strong.

This exercise uses your body weight to strengthen your muscles. By placing your hands far apart, it works your chest harder than a regular push up. It also strengthens your shoulders and the back of your arms.

This is a hard exercise where you lift your own body weight on high bars. It mainly works your chest muscles, but it also strengthens your arms and shoulders. You need to be very strong and steady to do this well.