Standing Single Leg Chest Press with Handles
The Standing Single Leg Chest Press with Handles is a great exercise for strengthening the chest, shoulders and triceps. Pressing in a single leg standing position challenges balance, core and activates the abdominals and low back.
Dumbbell Push Press with Rotation
Dumbbell Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
Straight Bar Chest Press on Exercise Ball
The Straight Bar Chest Press on Exercise Ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the bar. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
Explosive Push Up on a Medicine Ball
The Explosive Push Up n a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.
Dumbbell Shoulder Press — Seated
The dumbbell shoulder press builds strength and definition in the shoulders, upper chest and triceps. Performing the dumbbell shoulder press without trunk support activates the core muscles and challenges your body's muscles to stabilize while pressing overhead. Alternate pressing each arm for variety and to increase the demand on the trunk.
Standing Elbow Flexion-Extension
Standing elbow flexion and extension increases circulation in the arms. This mobility exercise can be performed in the office, home, or gym. Standing elbow flexion and extension stretches the biceps and triceps. Begin moving the elbows slowly and progress to faster pace as the muscles become warm.
Dumbbell Bench Press
The dumbbell bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.
Lateral Explosive Medicine Ball Push Up
The Lateral Explosive Push Up on a medicine Ball is similar to the Explosive Push Up on a Medicine Ball except the movement is in a slightly different direction. Things don't always happen in two dimensions, so it is a good idea to train in as many different directions as possible.
Dumbbell Decline Bench Press
The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.
Dumbbell Incline Bench Press
The dumbbell incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.
Narrow-Grip Bench Press
Narrow grip bench press is a great is a compound exercise for the chest, shoulders and triceps. The close grip utilizes the triceps to extend the arms. Bodybuilders use the close grip bench press to add mass to their triceps. If is a bench is unavailable you can perform close grip push ups.
Pushups – Dive Bomb
Dive bomber push-ups develop strength, endurance, and flexibility. This is a great exercise for anyone with limited or no equipment. Dive bomber push-ups are functional and deliver both strength and conditioning benefits. Try these in place of regular push-ups at your next workout.
Pushups – Push-Ts
Pushups - push-Ts are a great way to develop strength, coordination, and power in the upper body. If you are looking for a challenging way to get a workout your core muscles with just your bodyweight, try the push-Ts.
Pushups – Stagger
Pushups with the hands in a stagger position are an advanced exercise for the chest, shoulder, and triceps. By varying your hand placement you change the load on the muscles which leads to additional adaptation. If you’ve been performing regular pushups for a long time and have reached a plateau, try using the stagger position.
Pushups – Walking Stagger
Pushups - walking stagger increases shoulder stabilization and develops upper body strength. This is a good exercise for anyone looking to get more out of the basic pushup. Challenge yourself by increasing the speed of the exercise or number of reps performed.
Smith Machine Chest Press
The smith machine chest press is an excellent exercise for beginners. The smith machine keeps your body in a prescribed movement pattern. Novice exercisers can master the smith machine chest press before moving on to free weights. Advanced weight trainers may use the safety catches to self-spot heavy weight. The chest press builds the chest, shoulders, and triceps.
Smith Machine Declined Chest Press
The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.
Wide-Grip Bench Press
The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.
