26 exercises

Chest exercises

26 exercises that work your chest, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.

Body weight

Push-upChest

Close-grip push-upTriceps, Chest

Decline push-up (feet up)Chest, Front shoulders

DipsTriceps, Chest

Chest dipChest, Triceps

Plyo push-upChest, Triceps Body weightBurpee intervalsQuads, Chest, Glutes

Dumbbells

Dumbbell pulloverLats, Chest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Deficit push-up (hands on dumbbells)Chest

Dumbbell flyChest

Decline dumbbell pressChest

Straight-arm dumbbell pulloverLats, Chest

Kettlebell

Kettlebell floor pressChest, Triceps

Barbell

Landmine pressFront shoulders, Chest

Bench pressChest

Incline barbell bench pressChest, Front shoulders

Cables

Cable chest pressChest

Cable crossoverChest

Flat bench cable flyChest

Machines

Pec deck flyChest

Smith machine bench pressChest

Machine chest pressChest

Plate-loaded chest pressChest

Exercises by muscle

Front shoulders Side shoulders Rear shoulders Triceps Biceps Forearms Lats Upper back Lower back Abs Obliques Glutes Quads Hamstrings Inner thighs Calves Hip flexors

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

JOGO Fuel

Get a training plan built around your goal

Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.

Log in secondsSearch 9,300+ foods in your language, pick the portion, done. Recent foods and quick add for meals out.

Built around your gamesPlaying at 7? Fuel moves your big carb meal earlier, adds a pre-game snack and makes dinner the recovery meal.

A coach that explainsSpots your patterns, suggests one change, says why it should work, then checks after a few weeks if it did.