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.