Pectorals

The chest responds to two movements: pressing and squeezing. Push-ups in all their variations, dumbbell presses and flys train the upper, mid and lower chest by changing the angle of your torso and the width of your hands — you don't need a different machine for each area, you move your hands.

Here you'll find every exercise on video with the form, the most common mistakes and the muscles involved, from knee push-ups for beginners to explosive ones. Golden rule: shoulder blades back and down, elbows not too wide, control on the way down. Drop yourself and bounce back up, and your chest does half the work while your shoulders do the rest.