PUSH EXERCISES

🟢  Flat Dumbbell Bench Press
🟢  Incline Dumbbell Bench Press
🟢  Dumbbell Flat Flys
🟢  Dumbbell Incline Flys
🟢  Seated Dumbbell Shoulder Press
🟢  Dumbbell Lateral Raises
🟢  Dumbbell Front Raises
🟢  Buddha Claps

🟢  Dumbbell Rear Flys
🟢  Dumbbell Arnold Press
🟢  Cable Crossovers
🟢  Push-ups
🟢  Dips
🟢  Incline Push-ups
🟢  Decline Push-ups
🟢  Pike Push-ups

🟢  Landmine Press
🟢  Smith Machine Bench Press
🟢  Bench Dips
🟢  Tricep Pushdown
🟢  Dumbbell Kickbacks
🟢  Skull Crushers
🟢  Dumbbell Overhead Extension
🟢  Close Grip Bench Press

FLAT DUMBBELL BENCH PRESS

FLAT BENCH PRESS

Primary Target Muscle Group: Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP

INCLINED DUMBBELL BENCH PRESS

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Primary Target Muscle Group: Upper Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP 

DUMBBELL FLAT FLYS

DUMBBELL FLAT FLYS

Primary Target Muscle Group: Chest
Secondary Target Muscle Group: Front Shoulders

 

TOP

 

DUMBBELL INCLINE FLYS

DUMBBELL INCLINE FLYS

Primary Target Muscle Group: Upper Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

 

 

TOP

SEATED DUMBBELL SHOULDER PRESS

Primary Target Muscle Group: Shoulders
Secondary Target Muscle Group: Upper Chest, Triceps, Traps

TOP

 

DUMBBELL LATERAL RAISES

Primary Target Muscle Group: Side Shoulders
Secondary Target Muscle Group: Traps

TOP

DUMBBELL FRONT RAISE

Primary Target Muscle Group: Front Shoulders
Secondary Target Muscle Group: Upper Chest

TOP

 

DUMBBELL REAR FLYS

Primary Target Muscle Group: Rear Shoulders
Secondary Target Muscle Group: Traps, Upper Back

TOP

DUMBBELL ARNOLD PRESS

Primary Target Muscle Group: Front Shoulders
Secondary Target Muscle Group: Upper Chest, Triceps, Traps

TOP

CABLE CROSSOVERS

Primary Target Muscle Group: Chest
Secondary Muscle Group: Front Shoulders 

TOP

PUSH-UPS

Primary Target Muscle Group: Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP

DIPS

Primary Target Muscle Group: Chest, Triceps
Secondary Target Muscle Group: Front Shoulders, Core

TOP

INCLINE PUSH-UPS

Primary Target Muscle Group: Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP

DECLINE PUSH-UPS

Primary Target Muscle Group: Upper Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP

PIKE PUSH-UPS

Primary Target Muscle Group: Shoulders
Secondary Target Muscle Group: Chest, Triceps

TOP

BUDDHA CLAPS

Primary Target Muscle Group: Side Shoulders
Secondary Target Muscle Group: Upper Back

TOP

LANDMINE PRESS

Primary Target Muscle Group: Upper Chest
Secondary Target Muscle Group: Front Shoulders, Triceps

TOP

SMITH MACHINE CHEST PRESS

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: Chest, Front Shoulders

TOP

BENCH DIPS

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: Chest, Front Shoulders

TOP

TRICEP PUSHDOWN

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: None Significant

TOP

DUMBBELL KICKBACK

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: Back

TOP

SKULLCRUSHERS

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: None Significant

TOP

DUMBBELL OVERHEAD EXTENSION

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: Shoulders

TOP

CLOSE GRIP BENCH PRESS

Primary Target Muscle Group: Triceps
Secondary Target Muscle Group: Chest, Front Shoulders

TOP

Note: Always follow the guidance of a certified health and fitness professional when performing any exercise to ensure proper technique and safety.