A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals. Holding one dumbbell still while the other presses forces the core and shoulder stabilizers to work overtime, and no strength difference between sides can hide. It earns a place as a second pressing movement, after the heavy […]
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17
Aug
Aug
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench. It allows heavier loading than any other chest movement, which is why it anchors most upper body programs and serves as the standard measure of pressing strength. Everything else in the chest library is either an […]
17
Aug
Aug
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps. Unlike a dumbbell press, the cables keep pulling sideways at lockout, so the chest stays loaded at the top of the rep where free weights go quiet. It is also friendlier on cranky shoulders, since the line of resistance […]
17
Aug
Aug
A chest isolation exercise using cable pulleys to fly the arms together, maintaining constant tension on the pectorals. The cables load the squeeze at the middle, exactly where dumbbell flys lose all resistance, so the chest works through the entire arc. It is the finishing movement of choice after pressing, chasing contraction quality rather than […]
17
Aug
Aug
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion. Each arm carries its own weight along its own path, which builds balanced pressing strength and lets the shoulders find a more comfortable line than a fixed bar allows. The dumbbells also travel deeper at […]
17
Aug
Aug
A bench press alternative performed lying on the floor, limiting range of motion to protect the shoulders while training the chest and triceps. The floor stops the upper arms at a shoulder-friendly depth, which makes it the pressing option of choice when a full-range press aggravates. The dead stop each rep also builds pressing strength […]
17
Aug
Aug
A chest isolation exercise using dumbbells on a flat bench, opening and closing the arms in an arc to stretch and squeeze the pectorals. The fly trains the chest’s actual function, drawing the arms together across the body, and loads the stretched position more deeply than any press. It rewards light weight and patience, and […]