Movements Atlas

Chest

77 drawn movements that work the chest. Every one of them is in the library your plans are built from.

The chest on the figure

Also works the chest

60 more movements where the chest are worked, but are not the major target.

Plans that train the chest most Incline Chest Twelve Weeks of Push-ups Push-Up Month Volume, then Intensity Base, Build, Peak Dumbbell Volume

Every plan that trains the chest

106 more plans with a movement that works the chest as a major target, most first under each kind.

Staff picks Dumbbell Muscle Strength Foundations Bodyweight Foundations Bodyweight Starter Dumbbell Foundations Kettlebell Foundations Mobility Foundations The First Two Weeks

Bodyweight Hard Day, Easy Day Every Day First Six Weeks Back In Bands and a Post Bands at Home Beside the Chair Daily Practice Floor Intervals Handstand and Muscle-up Hotel Room Park Bars Band Foundations Bodyweight Core Desk Break Floor Core Pull-up Ten Roll and Stretch Rolled Out Seated Stretch Break Steady Stretch, Head to Toe Suspension Straps Ten Minutes Your First Pull-up

Dumbbell The Home Gym The Second Eight Dumbbell Tiers First Dumbbells Heavy Pair One Side at a Time Arms and Shoulders Back to the Bells Dumbbell Rounds Dumbbells and a Band Dumbbells on the Road Loaded Mobility — Dumbbell The Light Pair Two Days, One Bench Two Days, Then Three

Barbell Bench Block The Garage Split Back Under the Bar Barbell for Size Barbell Peak Barbell Tiers Five Days, Then Four Five Short Days Wave Strength Your First Barbell Bar and Rack Barbell Rounds Barbell Variations Deadlift Block Five by Five Heavy, Light, Medium Squat Block Top Set Twice a Week Barbell

Kettlebell Bells Overhead Bell and Body Loaded Mobility — Kettlebell Two Bells Windmill and Get-Up Around the Bell Back to the Bell Heavy Bell Swing and Get-Up Twenty Minutes Your First Kettlebell

Gym Push, Pull, Legs The Five-Day Split Cable Stack Jump and Sprint Power Day, Pump Day Smith Machine Upper Lower Twice a Week at the Gym Upper Lower, No Barbell Back in the Gym Bar and Bars Cables Only Gym Conditioning Machine Foundations Machines, Two Days One Station Plates, Ropes and a Sled The Lunch Hour The Six O’Clock Gym Back Builder Gym Strength Neck and Upper Back Once a Week Speed and Power The Big Lifts The Easy Spin The First Month at the Gym Twelve-Week Glutes

Walking & conditioning Interval Foundations