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TRAIN THE SAME BODY PART

ALL CHEST EXERCISES

01Barbell Bench Press4 × 6–802Incline Dumbbell Press4 × 8–1003Push-Up3 × 10–1504Dumbbell Chest Fly3 × 10–1205Incline Push-Up3 × 12–1506Standing Cable Press3 × 10 / side07Close-Grip Push-Up3 × 8–1208Dumbbell Floor Press3 × 8–1009Dumbbell Pullover3 × 10–1210Chest Dip3 × 6–1011Decline Dumbbell Press3 × 8–1012Smith Machine Bench Press4 × 813Seated Chest Press3 × 10–1214Cable Crossover3 × 12–1515Low-to-High Cable Fly3 × 1216Incline Dumbbell Fly3 × 10–1217Dumbbell Squeeze Press3 × 10–1218Wide-Grip Push-Up3 × 12–1519Archer Push-Up3 × 6–8 / side20Deficit Push-Up3 × 8–12

UPPER BODY / PUSH

Push-Up

A foundational pressing exercise for the chest, shoulders, triceps, and trunk.

SETS / REPS3 × 8–15
REST60 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Push-Up reference. Follow the setup, controlled working path, return, and reset with the same form.

Push-Up technique — set position

01SETBuild a stable starting position.

Push-Up technique — brace position

02BRACECreate tension before moving.

Push-Up technique — lower position

03LOWEREnter the range with control.

Push-Up technique — work position

04WORKMove through the strongest path.

Push-Up technique — return position

05RETURNControl the return phase.

Push-Up technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Move as one unit
  • Lead with the chest
  • Use a bench to scale
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not flare the elbows straight out from the shoulders.
  • Do not bounce, shorten the range, or let the shoulders roll forward.
  • Do not add weight if you cannot control the lowering phase.

STEP BY STEP

MOVE WITH CONTROL.

  1. Place hands slightly wider than shoulders and step into a strong plank.
  2. Brace your glutes and abs so your body stays in one line.
  3. Lower your chest between your hands with elbows angled back.
  4. Press the floor away until the arms are straight without losing your plank.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.