You don’t need to be a competitive powerlifter to benefit from these exercises. Even casual lifters can see serious size and strength gains by mixing in a few bench press variations. Plus, they ...

The Beginner's Chest Day Workout This three-move routine will help beginners learn how to lift better without resorting to mindless barbell bench press reps. Once you go through a month-long cycle ...

Put the weight resistance at medium (50 to 80 pounds to start). Grab handles, bend knees slightly, and push arms forward to ...

Dumbbell Chest Press Lie flat on a bench, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows. Lower the bells slowly until they ...

The chest press has some advantages over the bench press, especially if you're just starting out or recovering from injury. The risk of hurting yourself is much lower, and you don't need a spotter.

Flat bench: the old standby The flat bench press is the simplest and most common variation, targeting the chest, triceps, and shoulders. “Think of this one as entry-level,” says Lauder-Dykes.

A slight progression on the normal (flat-bench) chest press, some consider its cousin, the incline bench press to be just a little tougher. Rather than working your entire pectorals evenly, the ...

Here’s everything you need to know about the push-up vs. bench press, how to properly do these exercises, the muscles they target, and the pros and cons of each. Push-ups Here’s exactly how to ...