Exercises: chest

The cable crossover isolates the chest muscles. Use this exercise as an alternative to the dumbbell fly to add variety.

The dip, where you use your own weight, matches the pull-up or chin-up in the self-weight exercises for the upper body.

The bench press can be done by advanced and beginning weightlifters. It forms the basis for almost every strength training.

With the dumbbell fly, your arm must make an arcing movement, while the elbow remains bent at a constant angle. This exercise is less specific than the bench press, but can be useful in recovery from a shoulder or elbow injury.