8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99Muscle
Chest exercises
52 exercises that target the chest as the main muscle and 42 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Horizontal Push 25
Barbell Bench Press
Chest
Push-Up
Chest
Plyometric Push-Up
Chest, Triceps
Alternating Kettlebell Floor Press
Chest
Incline Barbell Bench Press
Chest
Band Bench Press
Chest
Cable Chest Press
Chest
Clock Push-Up
Chest
Decline Barbell Bench Press
Chest
Decline Dumbbell Bench Press
Chest
Decline Push-Up
Chest
Dumbbell Bench Press
Chest
Neutral-Grip Dumbbell Bench Press
Chest
Incline Push-Up
Chest
Lever Chest Press
Chest
Lever Incline Chest Press
Chest
One-Arm Kettlebell Floor Press
Chest
Plyometric Kettlebell Push-Up
Chest
Wide-Grip Push-Up
Chest
Feet-Elevated Push-Up
Chest
One-Arm Push-Up
Chest
Standing Cable Chest Press
Chest
Suspension Trainer Push-Up (TRX)
Chest
Wide-Grip Barbell Bench Press
Chest
Neutral-Grip Incline Dumbbell Bench Press
Chest
Throw 5
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Flyes 9
Pullover 2
Dips 1
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Vertical Push 2
Vertical Pull 2
Core 1
Push & Drag 1
Jump 2
Mobility 2
Also work the chest 42
Parallel Bar Dip
Triceps
Muscle-Up
Lats, Triceps
Pallof Press with Rotation
Obliques, Abs
Spider Crawl
Abs
Suspension Trainer Fallout
Abs
Seated Barbell Shoulder Press
Shoulders
Battle Ropes
Shoulders
Landmine Jammer
Shoulders
Single-Arm Landmine Jammer
Shoulders
Alternating Renegade Row
Traps & mid back
Bent-Arm Barbell Pullover
Lats
Bench Dip
Triceps
Close-Grip Barbell Bench Press
Triceps
Close-Grip Dumbbell Press
Triceps
Close-Grip EZ-Bar Press
Triceps
Machine Dip
Triceps
JM Press
Triceps
Lying Dumbbell Triceps Extension
Triceps
Parallel Bar Dip (Triceps)
Triceps
Close-Grip (Diamond) Push-Up
Triceps
Ring Dip
Triceps
Tate Press
Triceps
Weighted Bench Dip
Triceps
Powerlifting Bench Press
Triceps
Week-by-week training programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
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Harder punches driven from the legs, a core that absorbs hits and the stamina to keep the pace in the final rounds.
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A more powerful pull, healthy shoulders and a core that transfers leg drive.
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