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Track workouts and follow programs — all in the Repriot appGet the App

Home
Programs
Exercises
Muscles
Blog

Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion
Support

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Anterior Deltoid | Repriot

Home
/Muscle Guide
/Shoulders
/Anterior Deltoid

Individual MusclesShoulders

Anterior Deltoid

Anterior Deltoid

Muscle Information

Parent Muscle

Description

Front head of the deltoid responsible for raising the arm forward and assisting pressing movements.

Origin

Anterior surface and superior part of lateral third of collarbone

Insertion

Deltoid part of upper arm

Primary Actions

Lift the arm forward, horizontal adduction, internal rotation

Also Known As

front delt, anterior delt

Primary Target Exercises

Exercises that primarily work the Anterior Deltoid(18 exercises)

Barbell Shoulder Press

Deltoid Anterior+3

Barbell Shoulder Press

The barbell shoulder press is a compound exercise that targets all three deltoid heads. This pressing movement is excellent for building overall shoulder mass, strength, and power.

Seated Dumbbell Shoulder Press

Deltoid Anterior+3

Seated Dumbbell Shoulder Press

This compound exercise targets the anterior and medial deltoids.

View All Muscles

Home
/Muscle Guide
/Shoulders
/Anterior Deltoid

Individual MusclesShoulders

Anterior Deltoid

Anterior Deltoid

Muscle Information

Parent Muscle

Description

Front head of the deltoid responsible for raising the arm forward and assisting pressing movements.

Origin

Anterior surface and superior part of lateral third of collarbone

Insertion

Deltoid part of upper arm

Primary Actions

Lift the arm forward, horizontal adduction, internal rotation

Also Known As

front delt, anterior delt

Primary Target Exercises

Exercises that primarily work the Anterior Deltoid(18 exercises)

Barbell Shoulder Press

Deltoid Anterior+3

Barbell Shoulder Press

The barbell shoulder press is a compound exercise that targets all three deltoid heads. This pressing movement is excellent for building overall shoulder mass, strength, and power.

Seated Dumbbell Shoulder Press

Deltoid Anterior+3

Seated Dumbbell Shoulder Press

This compound exercise targets the anterior and medial deltoids.

View All Muscles

Cable Front Raise

Deltoid Anterior

Cable Front Raise

The cable front raise is an isolation exercise that targets the anterior deltoid with constant cable tension. This movement provides consistent resistance throughout, making it excellent for shoulder development.

Cable Shoulder Press

Deltoid Anterior+3

Cable Shoulder Press

The cable shoulder press trains the deltoids and triceps through an overhead pressing pattern while keeping constant tension. A solid brace and controlled path keep the shoulders happy.

Machine Hammer Shoulder Press

Deltoid Anterior+3

Machine Hammer Shoulder Press

The machine hammer shoulder press is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Seated Shoulder Press Machine

Deltoid Anterior+3

Seated Shoulder Press Machine

The seated shoulder press machine is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Overhead Dumbbell Front Raise

Deltoid Anterior

Overhead Dumbbell Front Raise

This exercise targets anterior deltoids through full range.

Standing Barbell Front Raise To Overhead

Deltoid Anterior

Standing Barbell Front Raise To Overhead

The standing barbell front raise to overhead is a comprehensive shoulder exercise that combines a front raise movement with an overhead press, targeting the anterior deltoids through their complete range of motion. This compound movement is excellent for building both front deltoid size and overhead pressing strength.

Dumbbell Arnold Press

Deltoid Anterior+3

Dumbbell Arnold Press

The dumbbell Arnold press is a compound shoulder exercise that targets all three deltoid heads with a unique rotation. This movement is excellent for building shoulder mass and strength.

Dumbbell Shoulder Press

Deltoid Anterior+3

Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise that targets all three deltoid heads. This movement is excellent for building shoulder mass and strength.

Seated Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Barbell Behind The Neck Shoulder Press

The seated barbell behind the neck shoulder press is a compound exercise that targets the deltoids with the bar behind the head. This movement requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Behind The Neck Shoulder Press

This compound exercise targets deltoids with bar behind head. Smith machine provides stability while requiring good shoulder mobility.

Barbell Front Raise

Deltoid Anterior

Barbell Front Raise

The barbell front raise isolates the anterior deltoids. Use a controlled tempo and stop around shoulder height to keep the shoulders comfortable and the delts doing the work.

Standing Dumbbell Arnold Press

Deltoid Anterior+3

Standing Dumbbell Arnold Press

The standing dumbbell Arnold press is a compound exercise that targets all three heads of the deltoids with a rotating motion. This unique press variation provides comprehensive shoulder development.

Seated Barbell Overhead Shoulder Press

Deltoid Anterior+3

Seated Barbell Overhead Shoulder Press

The seated barbell overhead shoulder press is a compound exercise that targets the anterior and medial deltoids. The seated position provides stability and is excellent for building shoulder mass.

Dumbbell Front Raise

Deltoid Anterior

Dumbbell Front Raise

The dumbbell front raise is an isolation exercise that targets the anterior deltoid. This movement is excellent for building front shoulder mass and definition.

Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Barbell Behind The Neck Shoulder Press

The barbell behind the neck shoulder press is a compound exercise that targets the lateral and posterior deltoids with the bar positioned behind the head. This variation requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Shoulder Press

The seated Smith machine shoulder press is a compound exercise that targets all three deltoid heads with a fixed bar path. The seated position with back support provides stability for heavy loading, making it excellent for building shoulder mass and strength.

Secondary Target Exercises

Exercises where Anterior Deltoid works as a secondary muscle(32 exercises)

Incline Smith Machine Bench Press

Pectoralis Major Upper+4

Incline Smith Machine Bench Press

The incline Smith machine bench press is a compound exercise that targets the upper chest with a fixed bar path. The Smith machine provides stability and controlled movement, making it excellent for upper chest mass.

Decline Push-Up

Pectoralis Major Upper+4

Decline Push-Up

The decline push-up is a bodyweight compound exercise that targets the upper chest. The elevated feet position increases intensity and emphasizes the upper pecs.

Close-Grip Incline Barbell Bench Press

Pectoralis Major Upper+4

Close-Grip Incline Barbell Bench Press

The close-grip incline barbell bench press is a compound exercise that targets the triceps and upper chest. The incline angle with narrow grip maximizes triceps activation while still engaging the upper pecs.

Incline Cable Chest Fly

Pectoralis Major Upper+3

Incline Cable Chest Fly

The incline cable chest fly is an isolation exercise that specifically targets the upper portion of the pectoralis major using an incline bench and cable machine. This exercise provides constant tension throughout the movement, making it excellent for building upper chest size, definition, and achieving a powerful pump.

Incline Barbell Bench Press

Pectoralis Major Upper+4

Incline Barbell Bench Press

The incline barbell bench press is a compound exercise that targets the upper chest. The incline angle emphasizes the clavicular head of the pecs, making it excellent for building upper chest mass.

Lever Incline Chest Press

Pectoralis Major Upper+4

Lever Incline Chest Press

The lever incline chest press is a machine exercise that targets the upper portion of the pectoralis major. This movement provides controlled resistance and is excellent for upper chest development.

Incline Dumbbell Bench Press

Pectoralis Major Upper+4

Incline Dumbbell Bench Press

The incline dumbbell bench press is a compound exercise that targets the upper portion of the pectoralis major along with the anterior deltoids and triceps. The incline angle shifts emphasis to the upper chest, while dumbbells allow for a greater range of motion and independent arm movement compared to barbells, making this exercise essential for complete upper chest development.

Incline Dumbbell Fly

Pectoralis Major Upper+3

Incline Dumbbell Fly

The incline dumbbell fly is an isolation exercise that targets the upper portion of the pectoralis major. The incline angle emphasizes the clavicular head of the chest.

Smith Machine Bench Press

Pectoralis Major Middle+3

Smith Machine Bench Press

The Smith machine bench press is a compound exercise that targets the entire chest with a fixed bar path. The Smith machine provides stability and controlled movement, making it excellent for chest mass development.

Cable Crossover

Pectoralis Major Middle+2

Cable Crossover

The cable crossover is an isolation exercise that targets the middle and lower chest with constant cable tension. This exercise provides a unique squeezing contraction, making it excellent for chest definition and mind-muscle connection.

Machine Pec Deck Fly

Pectoralis Major Middle+2

Machine Pec Deck Fly

The machine pec deck fly is an isolation exercise that targets the pectoralis major with a fixed movement path. This exercise provides constant tension and eliminates stabilizer involvement, making it excellent for chest mass and definition.

Machine Chest Press

Pectoralis Major Middle+3

Machine Chest Press

The machine chest press targets the entire chest with a fixed path providing stability and controlled movement for mass building.

Dumbbell Bench Press

Pectoralis Major Middle+3

Dumbbell Bench Press

The dumbbell bench press is a compound exercise that targets the chest with independent arm movement. This exercise provides greater range of motion than barbell bench press and is excellent for chest mass development.

Close Grip Push-Up

Pectoralis Major Middle+3

Close Grip Push-Up

Close grip push-ups shift emphasis toward the triceps while still training the chest and shoulders. A strict plank line and elbows tucked are the keys to feeling it where you want.

Cable Chest Fly

Pectoralis Major Middle+1

Cable Chest Fly

The cable chest fly is an isolation exercise that targets the pectoralis major with continuous tension. Unlike presses, the fly emphasizes shoulder horizontal adduction and a deep stretch-to-squeeze arc, making it excellent for chest shape, mind-muscle connection, and hypertrophy.

Dumbbell Chest Fly

Pectoralis Major Middle+2

Dumbbell Chest Fly

The dumbbell chest fly is an isolation exercise that targets the pectoralis major with emphasis on stretch and contraction. This movement is excellent for building chest mass and width.

Close Grip Smith Machine Bench Press

Pectoralis Major Middle+3

Close Grip Smith Machine Bench Press

The close grip Smith bench press shifts emphasis toward the triceps while keeping a stable bar path. Keep elbows tucked, touch lower on the chest, and avoid bouncing for clean triceps-heavy reps.

Cable Chest Press

Pectoralis Major Middle+3

Cable Chest Press

The cable chest press is a standing pressing movement performed between two cable stations. Because the cables keep tension through the full range of motion, it is excellent for controlled chest hypertrophy and for reinforcing stable shoulder mechanics.

Push-Up

Pectoralis Major Middle+3

Push-Up

The push-up is a fundamental bodyweight compound exercise that targets the chest, triceps, and front deltoids. This classic exercise is excellent for building upper body strength, improving core stability, and can be performed anywhere without equipment.

Barbell Bench Press

Pectoralis Major Middle+3

Barbell Bench Press

The barbell bench press is a premier upper-body compound lift that trains the chest, triceps, and shoulders. A stable setup—feet planted, shoulder blades pinned, and controlled bar path—makes it both stronger and safer.

Close-Grip Barbell Bench Press

Pectoralis Major Middle+3

Close-Grip Barbell Bench Press

The close-grip barbell bench press is a compound exercise that targets the triceps while also engaging the chest and front deltoids. The narrow grip shifts emphasis to the triceps, making it excellent for building arm mass and pressing strength.

Decline Dumbbell Bench Press

Pectoralis Major Lower+4

Decline Dumbbell Bench Press

The decline dumbbell bench press is a compound exercise that targets the lower chest with dumbbells on a decline bench. This angle emphasizes the lower pecs, making it excellent for building chest mass and definition.

Decline Cable Fly

Pectoralis Major Lower+3

Decline Cable Fly

The decline cable fly is an isolation exercise that specifically targets the lower portion of the pectoralis major using a decline bench and cable machine. This exercise provides constant tension throughout the movement, making it excellent for building lower chest size, definition, and achieving a powerful chest pump.

Decline Barbell Bench Press

Pectoralis Major Lower+4

Decline Barbell Bench Press

The decline barbell bench press is a compound exercise that targets the lower chest. The decline angle emphasizes the lower pecs, making it excellent for building chest mass and definition.

Lever Decline Chest Press

Pectoralis Major Lower+4

Lever Decline Chest Press

The lever decline chest press is a machine compound exercise that targets the lower chest with a fixed movement path. The decline angle emphasizes the lower pectorals while reducing shoulder stress, making it excellent for complete chest development.

High to Low Cable Crossover

Pectoralis Major Lower+3

High to Low Cable Crossover

The high-to-low cable crossover is an isolation exercise performed from a high pulley position. The downward crossing arc emphasizes the lower fibers of the pectoralis major (sternal head).

Close-Grip Decline Smith Machine Bench Press

Pectoralis Major Lower+4

Close-Grip Decline Smith Machine Bench Press

The close-grip decline Smith machine bench press is a compound exercise that targets the triceps and lower chest. The decline angle with narrow grip maximizes triceps activation, making it excellent for building arm mass and pressing strength.

Decline Dumbbell Fly

Pectoralis Major Lower+3

Decline Dumbbell Fly

The decline dumbbell fly is an isolation exercise that targets the lower portion of the pectoralis major. The decline angle emphasizes the lower chest fibers.

Decline Smith Machine Bench Press

Pectoralis Major Lower+4

Decline Smith Machine Bench Press

The decline smith machine bench press is a compound exercise that targets the lower portion of the pectoralis major along with the triceps and anterior deltoids. The smith machine provides a fixed bar path for safety and stability, while the decline angle emphasizes the lower chest, making this exercise excellent for complete chest development.

Bench Dip

Triceps Brachii+2

Bench Dip

Bench dips emphasize the triceps, but shoulder comfort depends on depth and shoulder position. Keep shoulders down and stop around 90 degrees at the elbow unless your joints tolerate deeper ranges.

Assisted Dip Machine

Triceps Brachii+2

Assisted Dip Machine

The assisted dip machine is a compound exercise that targets the chest and triceps with assistance. This machine allows you to perform dips with reduced bodyweight, making it excellent for building strength toward unassisted dips.

Triceps Dip

Triceps Brachii+2

Triceps Dip

This compound exercise targets triceps and chest.

Cable Front Raise

Deltoid Anterior

Cable Front Raise

The cable front raise is an isolation exercise that targets the anterior deltoid with constant cable tension. This movement provides consistent resistance throughout, making it excellent for shoulder development.

Cable Shoulder Press

Deltoid Anterior+3

Cable Shoulder Press

The cable shoulder press trains the deltoids and triceps through an overhead pressing pattern while keeping constant tension. A solid brace and controlled path keep the shoulders happy.

Machine Hammer Shoulder Press

Deltoid Anterior+3

Machine Hammer Shoulder Press

The machine hammer shoulder press is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Seated Shoulder Press Machine

Deltoid Anterior+3

Seated Shoulder Press Machine

The seated shoulder press machine is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Overhead Dumbbell Front Raise

Deltoid Anterior

Overhead Dumbbell Front Raise

This exercise targets anterior deltoids through full range.

Standing Barbell Front Raise To Overhead

Deltoid Anterior

Standing Barbell Front Raise To Overhead

The standing barbell front raise to overhead is a comprehensive shoulder exercise that combines a front raise movement with an overhead press, targeting the anterior deltoids through their complete range of motion. This compound movement is excellent for building both front deltoid size and overhead pressing strength.

Dumbbell Arnold Press

Deltoid Anterior+3

Dumbbell Arnold Press

The dumbbell Arnold press is a compound shoulder exercise that targets all three deltoid heads with a unique rotation. This movement is excellent for building shoulder mass and strength.

Dumbbell Shoulder Press

Deltoid Anterior+3

Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise that targets all three deltoid heads. This movement is excellent for building shoulder mass and strength.

Seated Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Barbell Behind The Neck Shoulder Press

The seated barbell behind the neck shoulder press is a compound exercise that targets the deltoids with the bar behind the head. This movement requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Behind The Neck Shoulder Press

This compound exercise targets deltoids with bar behind head. Smith machine provides stability while requiring good shoulder mobility.

Barbell Front Raise

Deltoid Anterior

Barbell Front Raise

The barbell front raise isolates the anterior deltoids. Use a controlled tempo and stop around shoulder height to keep the shoulders comfortable and the delts doing the work.

Standing Dumbbell Arnold Press

Deltoid Anterior+3

Standing Dumbbell Arnold Press

The standing dumbbell Arnold press is a compound exercise that targets all three heads of the deltoids with a rotating motion. This unique press variation provides comprehensive shoulder development.

Seated Barbell Overhead Shoulder Press

Deltoid Anterior+3

Seated Barbell Overhead Shoulder Press

The seated barbell overhead shoulder press is a compound exercise that targets the anterior and medial deltoids. The seated position provides stability and is excellent for building shoulder mass.

Dumbbell Front Raise

Deltoid Anterior

Dumbbell Front Raise

The dumbbell front raise is an isolation exercise that targets the anterior deltoid. This movement is excellent for building front shoulder mass and definition.

Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Barbell Behind The Neck Shoulder Press

The barbell behind the neck shoulder press is a compound exercise that targets the lateral and posterior deltoids with the bar positioned behind the head. This variation requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Shoulder Press

The seated Smith machine shoulder press is a compound exercise that targets all three deltoid heads with a fixed bar path. The seated position with back support provides stability for heavy loading, making it excellent for building shoulder mass and strength.

Secondary Target Exercises

Exercises where Anterior Deltoid works as a secondary muscle(32 exercises)

Incline Smith Machine Bench Press

Pectoralis Major Upper+4

Incline Smith Machine Bench Press

The incline Smith machine bench press is a compound exercise that targets the upper chest with a fixed bar path. The Smith machine provides stability and controlled movement, making it excellent for upper chest mass.

Decline Push-Up

Pectoralis Major Upper+4

Decline Push-Up

The decline push-up is a bodyweight compound exercise that targets the upper chest. The elevated feet position increases intensity and emphasizes the upper pecs.

Close-Grip Incline Barbell Bench Press

Pectoralis Major Upper+4

Close-Grip Incline Barbell Bench Press

The close-grip incline barbell bench press is a compound exercise that targets the triceps and upper chest. The incline angle with narrow grip maximizes triceps activation while still engaging the upper pecs.

Incline Cable Chest Fly

Pectoralis Major Upper+3

Incline Cable Chest Fly

The incline cable chest fly is an isolation exercise that specifically targets the upper portion of the pectoralis major using an incline bench and cable machine. This exercise provides constant tension throughout the movement, making it excellent for building upper chest size, definition, and achieving a powerful pump.

Incline Barbell Bench Press

Pectoralis Major Upper+4

Incline Barbell Bench Press

The incline barbell bench press is a compound exercise that targets the upper chest. The incline angle emphasizes the clavicular head of the pecs, making it excellent for building upper chest mass.

Lever Incline Chest Press

Pectoralis Major Upper+4

Lever Incline Chest Press

The lever incline chest press is a machine exercise that targets the upper portion of the pectoralis major. This movement provides controlled resistance and is excellent for upper chest development.

Incline Dumbbell Bench Press

Pectoralis Major Upper+4

Incline Dumbbell Bench Press

The incline dumbbell bench press is a compound exercise that targets the upper portion of the pectoralis major along with the anterior deltoids and triceps. The incline angle shifts emphasis to the upper chest, while dumbbells allow for a greater range of motion and independent arm movement compared to barbells, making this exercise essential for complete upper chest development.

Incline Dumbbell Fly

Pectoralis Major Upper+3

Incline Dumbbell Fly

The incline dumbbell fly is an isolation exercise that targets the upper portion of the pectoralis major. The incline angle emphasizes the clavicular head of the chest.

Smith Machine Bench Press

Pectoralis Major Middle+3

Smith Machine Bench Press

The Smith machine bench press is a compound exercise that targets the entire chest with a fixed bar path. The Smith machine provides stability and controlled movement, making it excellent for chest mass development.

Cable Crossover

Pectoralis Major Middle+2

Cable Crossover

The cable crossover is an isolation exercise that targets the middle and lower chest with constant cable tension. This exercise provides a unique squeezing contraction, making it excellent for chest definition and mind-muscle connection.

Machine Pec Deck Fly

Pectoralis Major Middle+2

Machine Pec Deck Fly

The machine pec deck fly is an isolation exercise that targets the pectoralis major with a fixed movement path. This exercise provides constant tension and eliminates stabilizer involvement, making it excellent for chest mass and definition.

Machine Chest Press

Pectoralis Major Middle+3

Machine Chest Press

The machine chest press targets the entire chest with a fixed path providing stability and controlled movement for mass building.

Dumbbell Bench Press

Pectoralis Major Middle+3

Dumbbell Bench Press

The dumbbell bench press is a compound exercise that targets the chest with independent arm movement. This exercise provides greater range of motion than barbell bench press and is excellent for chest mass development.

Close Grip Push-Up

Pectoralis Major Middle+3

Close Grip Push-Up

Close grip push-ups shift emphasis toward the triceps while still training the chest and shoulders. A strict plank line and elbows tucked are the keys to feeling it where you want.

Cable Chest Fly

Pectoralis Major Middle+1

Cable Chest Fly

The cable chest fly is an isolation exercise that targets the pectoralis major with continuous tension. Unlike presses, the fly emphasizes shoulder horizontal adduction and a deep stretch-to-squeeze arc, making it excellent for chest shape, mind-muscle connection, and hypertrophy.

Dumbbell Chest Fly

Pectoralis Major Middle+2

Dumbbell Chest Fly

The dumbbell chest fly is an isolation exercise that targets the pectoralis major with emphasis on stretch and contraction. This movement is excellent for building chest mass and width.

Close Grip Smith Machine Bench Press

Pectoralis Major Middle+3

Close Grip Smith Machine Bench Press

The close grip Smith bench press shifts emphasis toward the triceps while keeping a stable bar path. Keep elbows tucked, touch lower on the chest, and avoid bouncing for clean triceps-heavy reps.

Cable Chest Press

Pectoralis Major Middle+3

Cable Chest Press

The cable chest press is a standing pressing movement performed between two cable stations. Because the cables keep tension through the full range of motion, it is excellent for controlled chest hypertrophy and for reinforcing stable shoulder mechanics.

Push-Up

Pectoralis Major Middle+3

Push-Up

The push-up is a fundamental bodyweight compound exercise that targets the chest, triceps, and front deltoids. This classic exercise is excellent for building upper body strength, improving core stability, and can be performed anywhere without equipment.

Barbell Bench Press

Pectoralis Major Middle+3

Barbell Bench Press

The barbell bench press is a premier upper-body compound lift that trains the chest, triceps, and shoulders. A stable setup—feet planted, shoulder blades pinned, and controlled bar path—makes it both stronger and safer.

Close-Grip Barbell Bench Press

Pectoralis Major Middle+3

Close-Grip Barbell Bench Press

The close-grip barbell bench press is a compound exercise that targets the triceps while also engaging the chest and front deltoids. The narrow grip shifts emphasis to the triceps, making it excellent for building arm mass and pressing strength.

Decline Dumbbell Bench Press

Pectoralis Major Lower+4

Decline Dumbbell Bench Press

The decline dumbbell bench press is a compound exercise that targets the lower chest with dumbbells on a decline bench. This angle emphasizes the lower pecs, making it excellent for building chest mass and definition.

Decline Cable Fly

Pectoralis Major Lower+3

Decline Cable Fly

The decline cable fly is an isolation exercise that specifically targets the lower portion of the pectoralis major using a decline bench and cable machine. This exercise provides constant tension throughout the movement, making it excellent for building lower chest size, definition, and achieving a powerful chest pump.

Decline Barbell Bench Press

Pectoralis Major Lower+4

Decline Barbell Bench Press

The decline barbell bench press is a compound exercise that targets the lower chest. The decline angle emphasizes the lower pecs, making it excellent for building chest mass and definition.

Lever Decline Chest Press

Pectoralis Major Lower+4

Lever Decline Chest Press

The lever decline chest press is a machine compound exercise that targets the lower chest with a fixed movement path. The decline angle emphasizes the lower pectorals while reducing shoulder stress, making it excellent for complete chest development.

High to Low Cable Crossover

Pectoralis Major Lower+3

High to Low Cable Crossover

The high-to-low cable crossover is an isolation exercise performed from a high pulley position. The downward crossing arc emphasizes the lower fibers of the pectoralis major (sternal head).

Close-Grip Decline Smith Machine Bench Press

Pectoralis Major Lower+4

Close-Grip Decline Smith Machine Bench Press

The close-grip decline Smith machine bench press is a compound exercise that targets the triceps and lower chest. The decline angle with narrow grip maximizes triceps activation, making it excellent for building arm mass and pressing strength.

Decline Dumbbell Fly

Pectoralis Major Lower+3

Decline Dumbbell Fly

The decline dumbbell fly is an isolation exercise that targets the lower portion of the pectoralis major. The decline angle emphasizes the lower chest fibers.

Decline Smith Machine Bench Press

Pectoralis Major Lower+4

Decline Smith Machine Bench Press

The decline smith machine bench press is a compound exercise that targets the lower portion of the pectoralis major along with the triceps and anterior deltoids. The smith machine provides a fixed bar path for safety and stability, while the decline angle emphasizes the lower chest, making this exercise excellent for complete chest development.

Bench Dip

Triceps Brachii+2

Bench Dip

Bench dips emphasize the triceps, but shoulder comfort depends on depth and shoulder position. Keep shoulders down and stop around 90 degrees at the elbow unless your joints tolerate deeper ranges.

Assisted Dip Machine

Triceps Brachii+2

Assisted Dip Machine

The assisted dip machine is a compound exercise that targets the chest and triceps with assistance. This machine allows you to perform dips with reduced bodyweight, making it excellent for building strength toward unassisted dips.

Triceps Dip

Triceps Brachii+2

Triceps Dip

This compound exercise targets triceps and chest.