Push Ups
Tier: 1 Chest (All). Triceps
Whether you’re doing traditional push ups, one-arm push ups, twisting push ups, or incline push ups, they’re a versatile move that deserve a spot in every chest routine. Pick your favorite and do them as an accessory to weighted work (or as a killer bodyweight move whenever you don’t have a gym).
Incline Dumbbell Chest Press
Tier: 2 Chest (Upper), Triceps, Front Deltoids
The incline dumbbell chest press is a compound move that targets the upper half of the chest (including the front deltoids). It helps develop strong separation across the clavicles and down the top part of the mid-line.
- Set up a bench so that it’s at a 45º angle.
- Dig your feet into the ground and press the dumbbells straight up over the upper part of your chest. Keep your arms at 60º with your torso.
- Slowly lower until the dumbbells are in line with your collarbone. Powerfully press up and Squeeze your pecs together at the top.