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Upper chest

Gym
Callisthenics

Gym

How To Perform Incline Barbell or Dumbbell Press

  1. Set bench to 30–45° incline.
  2. Lie down, grip bar slightly wider than shoulders.
  3. Unrack, lower bar to upper chest (collarbone area).
  4. Push up explosively, arms straight but don’t lock out.
  5. Sit on incline bench with dumbbells on thighs.
  6. Kick them up, lie back, press over chest.
  7. Lower dumbbells slowly to chest level.
  8. Press back up, squeezing chest at the top.

How To Perform Incline Chest Fly (Dumbbells)

  1. Sit on incline bench, dumbbells above chest with slight elbow bend.
  2. Open arms wide like hugging a tree.
  3. Stretch chest, stop when elbows are in line with chest.
  4. Bring dumbbells back together on top.

How To Perform Pronated Cable Fly

  1. Set cables at low position.
  2. Stand in center, grab handles with palms facing down (pronated).
  3. With slight elbow bend, pull cables upward & together toward upper chest.
  4. Slowly return to start.

How To Perform Dumbbell Pullover

  1. Lie flat on bench, hold one dumbbell with both hands above chest.
  2. Lower dumbbell slowly behind head in arc.
  3. Stretch chest, keep arms slightly bent.
  4. Pull dumbbell back up over chest.

How To Perform Machine Chest Fly

  1. Sit on fly machine, adjust seat height so handles are chest level.
  2. Grab handles with slight elbow bend.
  3. Bring arms together in front of chest.
  4. Slowly return to starting position.

How To Perform ISO Incline Press

  1. Sit on incline chest press machine.
  2. Press one handle forward and hold (isometric).
  3. While holding, press the other handle back and forth.
  4. Switch sides.

How To Perform Chest Dip

  1. Grab parallel bars, arms locked, body leaning forward slightly.
  2. Lower body until elbows at ~90°.
  3. Push back up, squeezing chest by keeping torso forward.

How To Perform Low to high Cable fly

  1. Start with weights low by the hips (cables/dumbbells).
  2. With a slight bend in the elbows, lift arms upward in an arc.
  3. Meet in front of the chest, squeeze pecs.

Callisthenics

How To Perform Chair Chest Dip

  1. Place hands behind you on chair/bench edge.
  2. Feet on floor, knees bent.
  3. Lower body while leaning forward.
  4. Push up through palms, chest engaged.

How To Perform Incline Push Up

  1. Place hands on elevated surface .
  2. Keep body straight, core tight.
  3. Lower chest toward surface.
  4. Push back up, focusing on upper chest.

How To Perform Incline Push Up on Stepper

  1. Place hands on stepper.
  2. Keep body straight, core tight.
  3. Lower chest toward surface.
  4. Push back up, focusing on upper chest.
  5. Perform push-up with controlled chest stretch.

How To Perform Diamond Push-Ups

  1. Place hands close under chest, forming diamond shape with thumbs & index fingers.
  2. Keep elbows tucked.
  3. Lower chest toward hands.
  4. Push back up works inner chest & triceps.

How To Perform Clapping Push Up

  1. Get in push-up position.
  2. Lower chest, then push explosively off ground.
  3. Clap hands in air before landing.
  4. Land softly, go again.

How To Perform Reverse Incline Push Up

  1. Place hands on elevated surface .
  2. Keep body straight, core tight.
  3. Lower chest toward surface.
  4. Push back up, focusing on upper chest.

Gym

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