Chest

Horizontal presses, from push-ups to bench work.

Pec deck (butterfly)

Equipment · salle

The position: Sit at the machine, back flat against the pad, forearms or hands on the pads, elbows at shoulder height.
The movement: Bring your arms forward until they meet in front of your chest, without your back leaving the pad, then control the return.
Breathing: Exhale as you close the arms, inhale as you open them.

Chest press machine

Equipment · salle

The position: Sit at the machine, back flat against the pad, hands on the handles at chest height.
The movement: Push the handles forward to near full arm extension, without your shoulders leaving the pad, then control the return.
Breathing: Exhale as you push, inhale as you return.

Barbell bench press

Equipment · barre, banc

The position: Lie on the bench, eyes under the bar, grip slightly wider than shoulder-width, shoulder blades pinned down.
The movement: Lower the bar to lightly touch the middle of your chest, elbows at roughly 45°, then press to full extension without your glutes lifting.
Breathing: Inhale on the way down, exhale as you press.

Dumbbell bench press

Equipment · halteres, banc

The position: Lie on the bench, a dumbbell in each hand above your chest, palms facing your feet.
The movement: Lower the dumbbells to either side of your chest, elbows at 45°, until you feel a good stretch, then press up bringing them together.
Breathing: Inhale on the way down, exhale as you press.

Decline barbell bench press

Equipment · barre, banc

The position: Lie on a decline bench, feet locked under the rollers, grip slightly wider than shoulder-width.
The movement: Lower the bar to your lower chest, elbows at 45°, then press to full extension. The decline angle targets the lower chest.
Breathing: Inhale on the way down, exhale as you press.

Incline barbell bench press

Equipment · barre, banc

The position: Lie on a bench set to 30-45°, grip slightly wider than shoulder-width, bar above your collarbones.
The movement: Lower the bar to your upper chest, elbows at 45°, then press to full extension without letting the bar drift toward your face.
Breathing: Inhale on the way down, exhale as you press.

Incline dumbbell bench press

Equipment · halteres, banc

The position: Lie on a bench set to 30-45°, a dumbbell in each hand above your upper chest.
The movement: Lower the dumbbells to either side of your upper chest, elbows at 45°, then press up bringing them slightly together.
Breathing: Inhale on the way down, exhale as you press.

Larsen press

Equipment · barre, banc

The position: Lie on the bench, legs extended flat on the bench or in the air, no feet on the floor, standard grip.
The movement: Lower the bar to your chest then press up, unable to use your legs to arch or drive. Forces pure upper-body control.
Breathing: Inhale on the way down, exhale as you press.

Reverse-grip bench press

Equipment · barre, banc

The position: Lie on the bench, underhand grip (palms facing you) at shoulder width on the bar.
The movement: Lower the bar to your upper chest keeping the elbows close to your body, then press up. The reverse grip shifts more work to the upper chest.
Breathing: Inhale on the way down, exhale as you press.

Smith machine bench press

Equipment · salle

The position: Lie on the bench under the guided bar, grip slightly wider than shoulder-width, bar aligned with mid-chest.
The movement: Lower the bar to lightly touch your chest, elbows at 45°, then press to full extension. The fixed rail removes the side-balance factor.
Breathing: Inhale on the way down, exhale as you press.

Incline chest press machine

Equipment · salle

The position: Sit at the incline machine, back flat against the pad, hands on the handles at upper-chest height.
The movement: Push the handles up and forward to near full arm extension, without your shoulders leaving the pad, then control the return.
Breathing: Exhale as you push, inhale as you return.

Dips

Equipment · street_workout

The position: Support yourself on parallel bars with arms extended, body suspended, torso tilted slightly forward for the chest.
The movement: Lower yourself by bending the elbows until your shoulders drop below them, then push back up without snapping the lockout.
Breathing: Inhale on the way down, exhale as you push up.

Assisted dip machine

Equipment · salle

The position: Knees or feet on the assist platform, hands on the parallel handles, torso tilted slightly forward.
The movement: Lower yourself by bending the elbows to about 90°, then push back up. The platform offsets part of your body weight.
Breathing: Inhale on the way down, exhale as you push up.

Ring dips

Equipment · street_workout

The position: Support yourself on rings with arms extended, body suspended and stabilized, rings kept from drifting apart.
The movement: Lower yourself by bending the elbows while keeping the rings stable, to a good depth, then push back up. Demands more core control than fixed bars.
Breathing: Inhale on the way down, exhale as you push up.

Bench dips between two benches

Equipment · banc

The position: Hands on a bench behind you, heels on a second bench in front of you, hips hanging between the two.
The movement: Lower yourself by bending the elbows back to about 90°, then push back up. The raised feet add depth and difficulty.
Breathing: Inhale on the way down, exhale as you push up.

Weighted dips

Equipment · street_workout

The position: A weight belt around your waist or a plate held between your feet, supporting on parallel bars with arms extended.
The movement: Lower yourself by bending the elbows until your shoulders drop below them, then push back up without rushing under the added load.
Breathing: Inhale on the way down, exhale as you push up.

Bench dips

Equipment · banc

The position: Hands on the edge of a bench behind you, feet on the floor in front of you, legs straight or slightly bent.
The movement: Lower yourself by bending the elbows back to about 90°, then push back up without shrugging your shoulders toward your ears.
Breathing: Inhale on the way down, exhale as you push up.

Chair dips

Bodyweight

The position: Hands on the edge of a stable chair behind you, feet on the floor in front of you, legs bent.
The movement: Lower yourself by bending the elbows back through a shorter range, then push back up. An accessible version with no gym equipment.
Breathing: Inhale on the way down, exhale as you push up.

Cable crossover fly

Equipment · salle

The position: Stand centered between two high pulleys, handles held, arms slightly bent, one foot forward for balance.
The movement: Bring your hands forward and down until they cross in front of you, without bending the elbows further, then control the return.
Breathing: Exhale as you bring the hands together, inhale as you open the arms.

Flat dumbbell fly

Equipment · halteres, banc

The position: Lie on the bench, a dumbbell in each hand above your chest, arms slightly bent, palms facing each other.
The movement: Open your arms out to the sides keeping the slight elbow bend fixed, until you feel a stretch in the chest, then bring them back together.
Breathing: Inhale as you open the arms, exhale as you bring them back.

Incline dumbbell fly

Equipment · halteres, banc

The position: Lie on a bench set to 30-45°, a dumbbell in each hand above your upper chest, arms slightly bent.
The movement: Open your arms out to the sides until you feel a stretch in the upper chest, then bring the dumbbells back together without banging them.
Breathing: Inhale as you open the arms, exhale as you bring them back.

One-arm knee push-up

Bodyweight

The position: Knees on the floor, one hand under your shoulder, the other behind your back, feet slightly apart.
The movement: Lower your chest without letting the torso rotate. The knee version teaches anti-rotation before the full one-arm push-up.
Breathing: Inhale down, exhale as you push.

Archer push-up

Bodyweight

The position: Hands much wider than shoulder-width on the floor, body aligned in a plank.
The movement: Lower yourself by bending one arm while keeping the other straight out to the side, shifting weight to the bent arm, then push up and alternate.
Breathing: Inhale on the way down, exhale as you push up.

Decline push-up

Bodyweight

The position: Feet raised on a bench or step, hands on the floor slightly wider than shoulder-width, body aligned.
The movement: Lower your chest toward the floor bending the elbows at 45°, then push back up to extension. The raised feet add load to the upper chest.
Breathing: Inhale on the way down, exhale as you push up.

Decline diamond push-up

Bodyweight

The position: Hands in a diamond under your chest, feet raised on a bench or chair.
The movement: Lower your chest to your hands with elbows tucked. The decline loads the upper chest and triceps.
Breathing: Inhale down, exhale as you push.

Plank push-up

Bodyweight

The position: Hands on the floor at shoulder width, body in a straight line from shoulders to heels like a plank, core braced.
The movement: Lower your chest toward the floor bending the elbows at 45°, without your hips sagging or piking, then push back up on that same line.
Breathing: Inhale on the way down, exhale as you push up.

Weighted-vest push-up

Equipment · salle

The position: Weighted vest strapped on, hands on the floor at shoulder width, body aligned in a plank.
The movement: Lower your chest toward the floor bending the elbows at 45°, then push back up without letting the hips sag under the added weight.
Breathing: Inhale on the way down, exhale as you push up.

Wide push-up

Bodyweight

The position: Hands on the floor noticeably wider than shoulder-width, fingers turned slightly out, body aligned.
The movement: Lower your chest toward the floor, elbows flaring out more than on a regular push-up, then push back up. Shifts work to the outer chest.
Breathing: Inhale on the way down, exhale as you push up.

Close-grip push-up

Bodyweight

The position: Hands close together on the floor, almost under your sternum, body aligned.
The movement: Lower your chest toward your hands keeping the elbows close to your body, then push back up. Shifts more work to the triceps and inner chest.
Breathing: Inhale on the way down, exhale as you push up.

Negative push-up

Bodyweight

The position: Top of a push-up, arms straight, body braced from head to heels.
The movement: Lower over a full five seconds until your chest reaches the floor, then drop to your knees to come back up. Only the descent counts: never let it speed up.
Breathing: Inhale before lowering, exhale as you push back up on your knees.

Pike to cobra push-up

Bodyweight

The position: Start in a pike, hips high, hands and feet on the floor.
The movement: Sweep your chest forward close to the floor, then finish in extension with the chest lifted. One fluid movement.
Breathing: Inhale as you sweep down, exhale as you extend up.

Deep push-up on parallel bars

Equipment · street_workout

The position: Hands on two low parallel bars, feet on the floor, body braced in a plank.
The movement: Lower your chest BELOW the level of your hands, which the floor makes impossible. Maximum chest range.
Breathing: Inhale down, exhale as you push.

Pseudo planche push-up

Bodyweight

The position: Push-up position, hands level with your hips, fingers turned outward.
The movement: Lower while keeping your shoulders AHEAD of your hands and elbows tucked. The torso travels forward, not just down.
Breathing: Inhale down, exhale as you push.

Knee push-up

Bodyweight

The position: Knees on the floor, hands slightly wider than shoulder-width, body aligned from knees to shoulders.
The movement: Lower your chest toward the floor bending the elbows at 45°, then push back up without breaking the line at your hips.
Breathing: Inhale on the way down, exhale as you push up.

Push-ups

Bodyweight

The position: Hands on the floor at shoulder width, body in a straight line from shoulders to heels, core braced.
The movement: Lower your chest toward the floor bending the elbows at 45° from your torso, then push back up to full arm extension.
Breathing: Inhale on the way down, exhale as you push up.

One-arm push-up

Bodyweight

The position: One hand on the floor under your shoulder, feet spread wide for stability, the other arm behind your back or out.
The movement: Lower your chest toward the floor with a slight torso rotation, without letting the hips twist sideways, then push back up.
Breathing: Inhale on the way down, exhale as you push up.

Clap push-ups

Bodyweight

The position: Hands on the floor at shoulder width, body aligned in a plank, ready for an explosive push.
The movement: Lower down, then push hard enough to lift your hands off the floor, clap in the air, and land absorbing the impact with soft elbows.
Breathing: Inhale on the way down, exhale at the moment of the explosive push.

Incline push-ups

Bodyweight

The position: Hands on a table or counter, shoulder-width apart, body braced in a straight line from heels to head.
The movement: Lower your chest towards the surface with elbows at 45 degrees from the torso, then push. The higher the surface, the easier: lower it once this feels simple.
Breathing: Inhale on the way down, exhale as you push.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.