Upper body press

  • Bench press exercises target the chest, shoulders and triceps. The barbell versions allow you to lift a heavy weight, placing more tension on the upper body muscles. The dumbbell versions require more coordination and stabilization, engaging more stabilizer muscles.

  • The push-up is a great exercise to develop upper-body pressing strength. The push-up has more variations than any other exercise. Through various progressions the intensity and difficulty of the exercise can be increased.

  • Plyometric push-ups are explosive push-ups to enhance upper body power. At the end of the range of motion the body is projected. This allows acceleration throughout the entire movement. More motor units are recruited and more power is produced compared to a regular push-up.

  • Standing pressing exercises enhance upper body pressing strength, balance and core stability. Staggered stance exercises allow more weight to be lifted, placing more tension on the core and upper body muscles. One-leg stance exercises emphasize single-leg stability and balance.

  • Overhead pressing exercises target the muscles of the shoulders, arms and core. The barbell versions allow you to lift a heavy weight, placing more tension on the upper body muscles. The dumbbell versions require more coordination and stabilization, engaging more stabilizer muscles.

  • The chest fly exercises strengthen the pectoral and anterior shoulder muscles. These exercises also place a high demand on the core to maintian proper form. Chest flies are performed over a wide range of motion and get a good stretch out of the pectoral muscles.