Chest Exercises
Is your chest lagging behind and need extra help?
Click/tap to get my Mass Targeting
Specialization program FREE
Triple Hybrid Dumbbell Bench Press
This insane-looking setup combines three different resistance methods to eliminate nearly every point where the chest normally gets a break.
Upper Chest "Shelf" Rotary Press
This rotating press is designed to target the hard-to-hit uppermost chest fibers near the clavicles by combining body position changes with shoulder rotation.
Blast Through Bench Press Plateaus With Lockout Partial Presses
When strength gains stall, partial-range overload can help your body adapt to heavier weights than you can handle through a full range of motion.
Lower Chest Bench Leverage Press
This bizarre-looking setup may be one of the most shoulder-friendly ways to hammer the lower chest with heavy loading.
"Suspended" Incline Dumbbell Bench Press
This suspended one-arm press creates a unique upper-chest challenge by combining an incline-style pressing angle with unsupported body positioning.
Dumbbell Ratchet Press Method to Get More Reps
The Dumbbell Ratchet Press lets you squeeze out an extra rep by alternating mini-lockouts, allowing one side to recover while the other keeps pressing.
Back-Off Bench Press
This Back-Off Bench Press removes upper-back support to shift tension away from pure pressing mechanics and onto the chest through the entire movement.
Flat Dumbbell Bench Press Form tips
These dumbbell bench press tips improve stability, leg drive, and pressing efficiency to help you press more weight safely and effectively.
Incline "Floor" Press on the Preacher Bench
This preacher-bench incline floor press creates a dead-stop pressing pattern that emphasizes upper-chest recruitment and eliminates momentum from the bottom.
Rolling Dumbbell A-Frame Push-Ups
These rolling A-Frame push-ups combine pressing, adduction, and instability to create extreme chest tension through every inch of the movement.
Decline Dumbbell Pullover and Serratus Punch
This decline pullover-and-punch combo targets the lower chest, serratus, lats, and triceps long head while keeping the shoulders in a more comfortable position.
Rotary Safety Squat Bar Presses for Upper Chest
This safety squat bar leverage press creates a unique pressing arc that targets the upper chest while being surprisingly friendly on the shoulders.
"No Spotter" Setup for Dumbbell Floor Presses
Using the thighs as leverage allows you to efficiently position heavy dumbbells for floor presses without awkward heaving or unnecessary risk.
Low Pulley Push-Ups
If you struggle to feel your chest during push-ups, this setup changes everything by trying to pull your hands out from under you.
Incline Plate Presses for Upper Chest
This handled-plate incline press creates a deeper loaded stretch on the upper chest, making it a powerful accessory exercise for targeting stubborn clavicular pec fibers.
Two Vertical Bar Dips for Lower Chest
The steep bar angle increases stabilization demands and chest recruitment, making bodyweight alone feel significantly heavier.
Almost Vertical Playground Bar Dips
These dips force you to crush the bars just to stay in position, turning a standard dip into a brutal lower-chest challenge.
Sandbag on Back Push-Ups 150 lbs
This solo sandbag-loading method lets you safely set up heavy weighted push-ups without needing a training partner.
Incline Bench Press Stability Superset
This incline press stability superset extends a set by moving from dumbbells to a more stable barbell press while keeping the same movement pattern and loading focus.
Pin Presses for training power out of the bottom of the barbell bench press
Pin Presses build explosive strength off the chest by eliminating momentum and forcing you to generate maximum force from a dead stop.
Stability Supersets For Chest
Stability Supersets extend a set by moving from dumbbells to a more stable barbell press, allowing you to keep loading the chest without reducing the weight.
Pin Press Isometric Training for Sticking Point Training
Pin Press Isometrics target your exact bench press sticking point by combining heavy pressing mechanics with maximum-effort overcoming isometrics.
Zone Training Superset for Bench Press using the Slingshot
This Zone Training superset uses a full-range bench press followed by Slingshot-assisted reps to overload both the weak and strong portions of the movement.
Belt Weighted Push-Ups in the Power Rack
Suspending the weight from a dip belt allows progressive overload on push-ups while eliminating the need for a spotter or loading partner.
Bench Clench Push-In Push-Ups
This push-up variation emphasizes peak chest contraction by combining bodyweight resistance with an intense inward squeezing action against the bench.
Bench End Dumbbell Flyes
This bench-end flye setup creates a deeper chest stretch by arching the upper back and allowing the pecs to work through a larger effective range of motion.
A Frame Plate Push-Ups
This A-Frame push-up setup increases chest involvement by creating an inward pressing angle that encourages stronger pec contraction throughout the movement.
"Stretch Reflex" trick for getting dumbbells into position for Incline Dumbbell Bench Press
By using a brief stretch-shortening cycle after the kick-up, you can transition into the first rep more efficiently and conserve energy for the set.
One-Arm Braced Dumbbell Bench Press
This braced one-arm dumbbell bench press improves stability, allowing you to handle heavier weights and take advantage of the strength benefits of unilateral pressing.
Regressive Range Cluster Sets For Chest Hypertrophy
This regressive-range cluster set keeps tension where it matters most by shifting to stretch-focused partial reps as fatigue accumulates.
How to use leg drive in the barbell bench press
Proper leg drive helps transfer force from the lower body through the torso into the bar, making you stronger and more explosive off the chest.
My ideal setup for Incline Barbell Bench Press
This incline pin-press setup lets you reset shoulder position and chest posture on every rep, helping shift more tension onto the upper chest.
Weight "Increaser" Bench Press For Building Power Out of the Bottom
This band-assisted “weight increaser” method overloads the transition off the chest, teaching you to generate more force and explosiveness from the bottom of the bench press.
Reverse Band Bench Press Zone Training
The reverse bands assist the bottom position after fatigue sets in, allowing you to continue training and overload the stronger lockout zone.
Inwards Band Tension Bench Presses
Inwards Band Presses combine pressing and continuous chest-squeezing tension to keep the pecs highly activated throughout the entire bench press.
Bench Press Leg Drive Training
This leg-drive training setup teaches full-body tension and force transfer, helping you generate more power out of the bottom of the bench press.
Outrigger One-Arm Bench Push-Ups
This outrigger push-up variation shifts more bodyweight onto one side, increasing chest loading while maintaining the stability needed for productive reps.
Re-Racking Bench Press Tip to Save Your Shoulders
This simple re-racking technique can reduce unnecessary shoulder stress by keeping the load balanced as you return the bar to the rack.
Got a Lagging Muscle Group Or a Weak Exercise?
Click or tap here to get my Mass Targeting Specialization program FREE
Site Search
Subscribe to my YouTube Channel
And see every new exercise and training technique when it's released!
Recommended For You...
Return to Prime
This revolutionary approach to building muscle and strength targets your underlying physiology to help reset your muscle clock back 20 years.
Learn the secrets to building muscle after 40, 50, 60 and beyond!