The classic flat bench press is an excellent exercise for building strength in your chest, arms, and shoulders, but that doesn’t mean it should be the only move in your arsenal. Mix in other upper-body pushing moves, such as incline presses and decline presses as well as the movements below to continue improving and keep your training fresh.

• Single-Arm Bench Press鈥擳his builds strength, core stability, and muscle symmetry.
• Alternating Medicine Ball Push-Ups鈥擳his move is plyometrics for your upper-body. It builds explosive power in your chest and arms.
• Stability Ball Push-Ups鈥擳he instability of the ball turns up the intensity of the classic push-up and forces you to stabilize your body using your core.

Depending on how many days you train a week, you could choose one move above for each workout or do a couple on the same training day. Remember, for every upper-body pushing move you do (bench presses, push-ups), include an upper-body pulling move, such as rows or pull-ups, to balance your training.

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