Chest Workout Moves

Dumbbell Bench Press

  • (A) Lay back on a bench with a pair of dumbbells, palms facing forward. Start by fully extending your arms, up and together.
  • (B) Slowly lower both hands dumbbells to the sides of your chest. Hold then press the dumbbells back to starting position A.


  • Incline/Decline Dumbbell Bench Press: try the same move on incline bench or decline bench.
  • Rotating Dumbbell Bench Press: try this same move, but rotate your hands at the top so they are facing each other.
  • One-Arm / Single-Arm Dumbbell Bench Press: Holding one weight in one hand, pressing only that weight, then switching hands. Requires more stabilization than standard bench press and can be more advanced.
  • Alternating Arms Dumbbell Press: Press one dumbbell straight up. Slowly lower dumbbell to start position, then press opposite arm up.
  • Without a bench? These moves can also be done on the ground or on a stability ball.

--- images and more info coming soon ---

Chest Press Machine
Barbell Bench Press
Incline Barbell Bench Press
Decline Barbell Bench Press
Dumbbell Fly
Incline Dumbbell Fly
Decline Dumbbell Fly
Bodyweight Fly
High Cable Fly
Mid Cable Fly
Low Cable Fly/Crossover
Pec Deck Machine
Chest Dips
Push Up
Incline Pushup
Decline Pushup
Wide Grip Push Up
Close Grip Push Up
Clap/Explosion Push Up
One Leg Push Up
One Arm Push Up
Spiderman Push Up
Bosu Ball Push Up

Inursha Fitness | 2927 Shamrock Avenue | Fort Worth, Texas 76107 | (817) 332-7554 phone | (817) 332-9808 fax

Monday - Thursday: 6:00 a.m. – 8:00 p.m.  | Friday: 6:00 a.m. – 7:00 p.m. | Saturday: 8:00 a.m. – 12:00 p.m. | Sunday: Closed