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Plyometric push-ups are a powerful bodyweight exercise that can improve upper body and chest strength. Start by placing your hands slightly wider than shoulder width apart in the classic push-up position.
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Controlled chest lowering to the floor, followed by a strong push-up that lifts your hands off the floor. Clap your hands collectively or tap your chest as you quickly push yourself up.
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You should immediately move on to the following repeat after a soft landing with your elbows slightly bent. Keep your core tight, contract your chest, and concentrate on an explosive, quick upward motion.
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Begin on all fours with your hands placed slightly wider than shoulder-width apart. Your fingers should be pointing forward. Extend your legs straight behind you, with your toes touching the ground.
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Keep your core engaged to maintain a straight line from your head to your heels. Avoid letting your hips sag or lifting your hips too high. Bend your elbows and lower your chest toward the ground. Your elbows should be at around a 90-degree angle.
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Lower your body until your chest almost touches the ground. Ensure that you maintain a straight line from head to heels. Push through your palms and straighten your elbows to return to the starting position.
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Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
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Lower your body to the ground by bending your elbows, then push through your palms to lift your hands off the ground. Clap your hands together or tap your chest before landing softly with your elbows slightly bent.
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Find a stable surface like a bench or step to place your hands on. The higher the surface, the easier the push-up will be.
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Assume a plank position with your hands on the elevated surface and your body forming a straight line from head to heels.
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Lower your chest towards the elevated surface by bending your elbows. As you push back up, rotate your torso and extend one arm towards the ceiling. Return to the starting position and repeat on the other side.
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Scapular push-ups are an excellent exercise for strengthening the muscles around the shoulder blades.
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Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your core engaged and maintain a straight line from head to heels.
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Without bending your elbows, squeeze your shoulder blades together, then push through your palms to spread them apart. Repeat this motion while maintaining a straight line from head to heels.
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Spider push-ups are a challenging variation of the traditional push-up that targets the chest, shoulders, and core.
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Begin in a plank position with your hands placed slightly wider than shoulder-width apart. As you lower your body towards the ground, lift one knee towards your elbow, then return to the starting position and repeat on the other side.
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Keep your core engaged and maintain a straight line from head to heels throughout the movement.
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The pseudo push-up is a challenging exercise that targets the chest, shoulders, and triceps.
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Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, then push through your palms to return to the starting position.
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Keep your core engaged and maintain a straight line from head to heels throughout the movement.
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T-push-ups are a challenging variation of the traditional push-up that targets the chest, shoulders, and core.
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Begin in a plank position with your hands placed slightly wider than shoulder-width apart. As you lower your body towards the ground, rotate your torso and extend one arm towards the ceiling. Return to the starting position and repeat on the other side.
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Keep your core engaged and maintain a straight line from head to heels throughout the movement.
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Push-ups on knees are a great beginner exercise for building chest strength.
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Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your knees on the ground.
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Lower your body towards the ground by bending your elbows, then push through your palms to return to the starting position.
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Diamond push-ups on knees are a great beginner exercise for building chest and tricep strength.
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Begin in a plank position with your hands close together, forming a diamond shape beneath your chest, and your knees on the ground.
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Lower your body towards the ground by bending your elbows, then push through your palms to return to the starting position.
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Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels, and your toes should be on the ground.
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Lower your body towards the ground by bending your elbows. Keep your core engaged and maintain a straight line. As you push back up, exert force explosively through your palms. Push off the ground with enough power to lift your hands off the ground.
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While in the air, bring your hands together and clap them. Try to keep your body straight and controlled throughout the movement. Land with your hands in the starting position to absorb the impact through your arms. Immediately go into the next repetition or take a short rest between reps.
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To perform a dumbbell push-up, place two dumbbells on the floor shoulder-width apart and grip them firmly.
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Assume a plank position with your body forming a straight line from head to heels. Lower your chest to the floor by bending your elbows, then push through the dumbbells to return to the starting position.
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Find a stable surface or platform to elevate your feet. This could be a bench, step, or any other raised platform. Make sure it can support your weight. Assume a plank position with your hands placed slightly wider than shoulder-width apart on the floor.
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Place your feet on the elevated surface behind you. Your body should form a straight line from head to heels. Keep your core engaged and maintain a straight line from your head to your heels. Avoid arching your lower back or letting your hips sag.
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Bend your elbows and lower your chest toward the ground. Your body should move as one unit, and your elbows should be at around a 90-degree angle. Lower your body until your chest is just above the ground or as far as your flexibility allows. Push through your palms and straighten your elbows to return to the starting position.
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Start in a plank position with your hands close together, forming a diamond shape beneath your chest.
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Lower your body by bending your elbows, keeping them close to your sides to target the triceps and inner chest.
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Pause briefly at the bottom, feeling a stretch, then push through your palms to return to the starting position.
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Perform close grip diamond push-ups with controlled movements to engage the muscles effectively and consider adjusting hand positioning based on your comfort and strength level.
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Begin in a standard push-up position with your hands slightly wider than shoulder-width apart. Your body should form a straight line from head to heels.
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Lower your chest towards the ground by bending your elbows, keeping your core engaged and maintaining a straight line from head to heels.
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As you push back up, lift one hand off the ground and tap your chest, then return your hand to the starting position and repeat with the other hand.
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Find a stable surface like a bench or step to place your hands on. The higher the surface, the easier the push-up will be.
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Assume a plank position with your hands on the elevated surface and your body forming a straight line from head to heels.
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Lower your chest towards the elevated surface by bending your elbows, then push through your palms to return to the starting position.
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Begin in a standard push-up position with your hands placed wider than shoulder-width apart. Your body should form a straight line from head to heels.
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Lower your body towards the ground by bending one elbow while keeping the other arm straight, then push through your bent arm to return to the starting position and repeat on the other side.
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Keep your core engaged and maintain a straight line from head to heels throughout the movement.
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Begin by grasping the dip bars with your arms straight and your body upright.
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Lean slightly forward as you lower your body by bending your elbows until your shoulders are below your elbows.
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Push back up to the starting position, keeping your chest muscles engaged throughout the movement.
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Place your hands in a diamond shape on an elevated surface and assume a push-up position.
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Lower your chest towards your hands, keeping your body in a straight line.
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Push back up to the starting position, engaging your chest and triceps.
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Stand facing a wall with your feet about two feet away from it. Place your hands on the wall at shoulder height and shoulder-width apart.
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Bend your elbows and lean your body towards the wall, keeping your body in a straight line. Push back to the starting position.
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Assume a push-up position with a weight plate on your back. Ensure that the weight is balanced and secure.
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Lower your chest towards the ground by bending your elbows while keeping your body in a straight line.
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Push back up to the starting position, engaging your chest muscles.
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Place your hands wider than shoulder-width apart and assume a push-up position.
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Lower your chest towards the ground by bending your elbows while keeping your body in a straight line.
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Push back up to the starting position, engaging your chest muscles.
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Assume a plank position with your forearms on the ground and your body in a straight line.
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Push up onto your hands one arm at a time, then lower back down to your forearms.
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Alternate the arm that pushes up first to evenly work both sides of your body.
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Start in a plank position with your hands close together, forming a diamond shape beneath your chest.
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Lower your body by bending your elbows, keeping them close to your sides to target the triceps and inner chest.
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Pause briefly at the bottom, feeling a stretch, then push through your palms to return to the starting position.
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Perform diamond push-ups with controlled movements to engage the muscles effectively.
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One of the best workouts for developing upper body strength and muscle, the barbell bench press focuses largely on the chest, shoulders, and triceps.
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Your feet must be on the floor as you lie straight on the bench. Unrack the bar with your arms straight.
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Hold the barbell firmly, somewhat wider than shoulder width.
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Lower the barbell to your mid-chest level.
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Lift the bar until the elbows are locked.
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The incline bench press is an excellent exercise for targeting the upper chest muscles.
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Adjust the bench to an incline of 30-45 degrees and lie back with your feet firmly on the ground.
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Unrack the bar and hold it with a grip slightly wider than shoulder-width. Lower the bar to your upper chest and press it back up to the starting position.
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Use a decline bench, which is designed to have a decline angle of around 15 to 30 degrees.
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Adjust the height of the bench to a comfortable level for you to lie down and grasp the barbell.
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Position yourself on the decline bench with your feet securely placed under the leg support pads.
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Grab the barbell with a grip slightly wider than shoulder-width apart.
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Push the barbell back up to the starting position, fully extending your arms.
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The Smith machine incline bench press is a stable and controlled movement that targets the upper chest.
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Set the bench to an incline of 30-45 degrees. Position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your upper chest. Push the bar back up to the starting position, fully extending your arms.
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The Smith machine bench press offers a controlled movement for targeting the chest.
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Set the bench flat and position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your mid-chest. Push the bar back up to the starting position, fully extending your arms.
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The Smith machine decline bench press targets the lower chest.
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Set the bench to a decline position and secure your feet under the leg support pads.
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Position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your lower chest. Push the bar back up to the starting position, fully extending your arms.
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Position the cable machine at the lowest setting and attach two single-grip handles to the cables. Stand in the middle of the cable machine, facing away from the weight stack. Grab a handle in each hand with palms facing forward.
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Keep your feet shoulder-width apart for stability. Maintain a slight bend in your knees and a neutral spine throughout the movement. Engage your core to stabilize your body and avoid arching your lower back.
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Start with your arms extended straight down, parallel to the sides of your body. At the peak of the movement, squeeze your chest muscles for a moment to maximize the contraction. Slowly reverse the motion, bringing your hands back down and outward to the starting position.
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Begin by setting the cable machine at the highest position and attaching single-grip handles to the cables.
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Stand facing the machine, grabbing a handle in each hand with your palms facing backward.
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With a slight bend in your elbows, bring your arms down and across your body in a controlled sweeping motion, focusing on contracting the chest muscles.
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At the bottom of the movement, pause briefly, then return to the starting position with controlled and deliberate movements, maintaining stability and proper form throughout.
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Set the handles and high pulleys on the cable machine. Take one handle in each hand as you take a little forward step while standing in the center. Bring your hands together in front of your chest with your palms facing down and an elbow bend, concentrating on contracting your upper chest muscles.
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Keep your feet shoulder-width apart, bend your elbows slightly, and engage your core. With your arms fully extended, push the handles forward while concentrating on contracting your chest muscles.
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Controlfully bring the handles back to your chest, then do it again. Make sure you're standing straight, move at a steady speed, and use a weight that pushes you but doesn't compromise your form.
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Stand in the center of a cable machine with the cables set at the same height as your chest. Hold the handles with your palms facing down and your arms bent at 90 degrees.
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Push the handles forward, extending your arms fully and bringing your hands together in front of your chest. Pause briefly at the peak of the movement, then slowly return to the starting position.
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Keep your feet shoulder-width apart and your core engaged throughout the movement.
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Adjust the cable machine to the lowest setting and attach two single-grip handles. Lie on an incline bench set at a 45-degree angle.
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Grab the handles with palms facing forward and press them upwards until your arms are fully extended.
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Lower the handles back down slowly to the starting position, focusing on contracting your chest muscles.
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Set the cables to shoulder height and stand in the middle, holding the handles with a neutral grip.
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With a slight bend in your elbows, bring the handles together in front of your chest, squeezing your chest muscles at the top.
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Slowly return to the starting position, controlling the weight throughout the movement.
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Stand beside a cable machine with a handle attached to the lowest pulley. Bend forward at the waist and grab the handle with one hand.
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With your elbow bent, press the handle forward and across your body until your arm is fully extended. Pause briefly at the peak of the movement, then slowly return to the starting position.
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Keep your core engaged and your back straight throughout the movement.
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Use an adjustable bench with an elevation of about 30-45 degrees to complete the incline dumbbell bench press.
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Your shoulders and upper back should be firmly pressed on the bench when you sit or lie on it with your feet flat on the ground. Each hand should be holding a dumbbell at chest level with the palms facing outward.
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Controllingly lower the dumbbells to the sides of your chest while maintaining a 45-degree angle at your elbows, then quickly push them back up while maintaining a small arch in your lower back and keeping your abs tight.
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The chest and latissimus dorsi are the main muscles that the dumbbell pullover predominantly targets. To do it, lie on the floor or across a bench with your upper back and shoulders supported.
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While maintaining a small bend in your elbows, hold a dumbbell with both hands over your chest. Maintaining a slight bend in your elbows while lowering the dumbbell behind your head, you should concentrate on feeling the stretch in your chest and lats.
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Tighten your chest and lats to raise the dumbbell back to the starting position. To avoid putting stress on your shoulder joints, make sure to maintain core stability, utilize a moderate weight, and control the movement.
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To perform the dumbbell chest press on the floor, lie on your back with your knees bent and feet flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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The Svend press is a unique chest exercise that requires you to squeeze a weight plate between your hands.
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Stand with your feet shoulder-width apart and hold a weight plate at chest level with both hands.
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Squeeze the plate between your hands and press it straight out in front of you, then return to the starting position.
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The dumbbell bench press with a neutral grip is a good chest exercise. To begin, lie flat on a bench with your arms fully stretched overhead and a dumbbell in each hand, palms facing each other.
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Maintaining a 45-degree angle between your elbows and your body, controllably lower the dumbbells to your sides, pausing just before they contact your chest.
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Completely stretching your arms, press the dumbbells back up to the starting position. Keep your back and shoulders pressed on the bench the entire time, and engage your core for stability.
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A good chest workout is the decline dumbbell bench press. Place your feet at the lower end of a decline bench and adjust it to the proper angle to avoid sliding.
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Lay back on the bench with your arms fully extended over your chest and a dumbbell in each hand, palms facing forward.
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Keeping your elbows at a 45-degree angle and providing a full range of motion, slowly lower the dumbbells to your chest. At the bottom of the exercise, take a brief pause before pressing the dumbbells back up while fully extending your arms.
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The dumbbell bench press is a fundamental exercise for chest development.
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Lie flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in each hand with your palms facing forward.
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Lower the dumbbells to your chest, maintaining a 45-degree angle at your elbows. Push the dumbbells back up to the starting position, fully extending your arms.
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The dumbbell fly targets the chest muscles by stretching them through a wide range of motion.
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Lie on a flat bench with your feet flat on the floor and hold a dumbbell in each hand above your chest with your palms facing each other.
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Lower the dumbbells out to the sides with a slight bend in your elbows, then bring them back up to the starting position.
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The exercise ball dumbbell chest press is a great way to engage the core while targeting the chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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The exercise ball incline dumbbell chest press is a great way to engage the core while targeting the upper chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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The exercise ball dumbbell flys are a great way to engage the core while targeting the chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells out to the sides with a slight bend in your elbows, then bring them back up to the starting position.
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The dumbbell hammer floor press targets the chest and triceps.
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Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms facing each other.
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Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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Lie on a flat bench holding two dumbbells together at arm's length above your chest.
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Lower the dumbbells to your chest, keeping them pressed together.
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Press the dumbbells back up, squeezing your chest at the top of the movement.
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Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inwards.
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Raise the dumbbells to shoulder height with a slight bend in your elbows.
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Bring the dumbbells together in front of your chest, then slowly return to the starting position.
Dumbbell Fly on Step
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Lie on a bench or step holding a dumbbell in each hand with your arms extended above your chest.
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Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
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Bring the dumbbells back together above your chest, squeezing your chest muscles at the top.
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Lie on the floor with your knees bent and feet flat, holding a dumbbell in each hand.
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Press the dumbbells up until your arms are fully extended, then lower them until your elbows touch the floor.
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Push the dumbbells back up, squeezing your chest at the top.
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Hold a dumbbell between your palms at chest level with your elbows bent.
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Press the dumbbell out in front of you until your arms are fully extended, squeezing your chest muscles.
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Bring the dumbbell back to your chest, keeping the squeeze in your chest.
Incline Dumbbell Flys
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The incline dumbbell fly targets the upper chest.
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Set the bench to an incline of 30-45 degrees and lie back with your feet firmly on the ground.
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Hold a dumbbell in each hand above your chest with your palms facing each other. Lower the dumbbells out to the sides with a slight bend in your elbows, then bring them back up to the starting position.
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The chest press machine is ideal for isolating the chest muscles.
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Sit on the machine with your back flat against the pad and your feet flat on the floor.
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Grab the handles with a grip slightly wider than shoulder-width. Push the handles forward until your arms are fully extended, then return to the starting position.
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Make sure your elbows are at a 90-degree angle when you position your arms on the padded handles of the machine and adjust the seat height.
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Your forearms ought to be perpendicular to the floor. Focusing on your chest muscles, slowly squeeze the handles together. Hold the contraction for a second.
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Release the grips gradually to let your chest expand. Maintain good posture with your back firmly against the bench, contract your abs for stability, and move slowly and deliberately through the exercise.
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The Hammer Strength bench press is ideal for isolating the chest muscles.
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Sit on the machine with your back flat against the pad and your feet flat on the floor.
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Grab the handles with a grip slightly wider than shoulder-width. Push the handles forward until your arms are fully extended, then return to the starting position.
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The Smith machine incline bench press is a stable and controlled movement that targets the upper chest.
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Set the bench to an incline of 30-45 degrees. Position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your upper chest. Push the bar back up to the starting position, fully extending your arms.
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The Smith machine bench press offers a controlled movement for targeting the chest.
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Set the bench flat and position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your mid-chest. Push the bar back up to the starting position, fully extending your arms.
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The Smith machine decline bench press targets the lower chest.
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Set the bench to a decline position and secure your feet under the leg support pads.
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Position yourself under the bar, with your feet flat on the floor.
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Unrack the bar and lower it to your lower chest. Push the bar back up to the starting position, fully extending your arms.
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The seated leverage decline chest press is a machine-based exercise that targets the lower chest muscles.
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Adjust the seat height so that your hands are at chest level when you grip the handles.
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Sit on the machine with your back flat against the pad and your feet flat on the floor.
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Grab the handles with a grip slightly wider than shoulder-width. Push the handles forward until your arms are fully extended, then return to the starting position.
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The exercise ball dumbbell chest press is a great way to engage the core while targeting the chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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The exercise ball incline dumbbell chest press is a great way to engage the core while targeting the upper chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
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The exercise ball dumbbell flys are a great way to engage the core while targeting the chest muscles.
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Sit on an exercise ball and roll down until your upper back and shoulders are supported on the ball and your feet are flat on the floor.
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Hold a dumbbell in each hand with your arms fully extended above your chest. Lower the dumbbells out to the sides with a slight bend in your elbows, then bring them back up to the starting position.
