Chest Exercises
Chest Exercises - Barbell Decline Bench Press
Target
Pectoralis Major, Sternal
Instructions
Lie on your back and face up on the decline bench with feet under leg brace.
Use a wide overhand grip and dismount barbell from rack and hold it over the chest .
Slowly lower the weight [...]
Chest Exercises - Chest Dips
Target
Pectoralis Major, Sternal
Instructions
Mount on the dip bar with a oblique grip that is bar diagonal under palm and arms straight with shoulders above hands.
If you are using a assistance lever on the dip bar step on to [...]
Chest Exercises - Pec Deck Flys
Target
Pectoralis Major
Sit on the machine with back on pad. Place forearms on padded lever. Position upper arms approximately parallel. Release foot lever.
Push levers together and return until chest muscles are stretched. Repeat.
Do 3-4 sets with 12-15 repetitions in each set.
Chest Exercises - Standing Cable Flys
Grasp two opposing high pulley. Stand perpendicular and in the middle to both pulleys. Bend knees, hips, and elbows slightly. Keep elbows are back initially.
Bring cable together in a hugging motion with elbows in a fixed position and shoulders internally rotated so elbows [...]
Chest Exercises - Dumbbell Pullover
Lie on the bench and Flex hips slightly.
Grasp a dumbbell with both hands under the inner plate of dumbbell.
Position the dumbbell over the chest and fix elbows 15° to 30° throughout exercise.
Lower dumbbell over and beyond the head until upper arm is parallel to chest or upper body. Return back and repeat.
Do 4 sets of [...]
Chest Exercises - Dumbbell Fly
Grasp two dumbbells and lie on the bench.
Hold the dumbbells above the chest with the arms in slightly bent position.
With elbows fixed lower dumbbells to sides until chest muscles are stretched.
Bring the dumbbells together in a hugging motion until dumbbells are together and repeat.
Do 3-4 sets of this exercise with 12 repetitions in each set.
Chest Exercises - Dumbbell Incline Bench Press
Sit down on incline bench and rest the dumbbells on lower thigh.
Kick the dumbbells to the shoulders and lean back.
With elbows under the dumbbells position the dumbbells to the sides of the upper chest.
Push dumbbells up to the sides until arms are extended.
Lower the dumbbells to the sides of the upper chest and repeat.
Do 4 [...]
Chest Exercises - Barbell Bench Press
Lie on bench and with a wide oblique overhand grip dismount barbell from rack.
Hold the barbell over the upper chest.
Lower the weight towards upper chest slowly.
Press the bar until arms are extended.
Do 3-4 sets of this variations with 12 repetitions in each set.
Chest Exercises - Barbell Incline Bench Press
Lie on incline bench.
Use wide oblique overhand grip and dismount barbell from rack and hold it over the upper chest.
Lower the barbell to upper chest towards the collar bone.
Press bar until arms are extended.
Do 4 sets of this variation with 12 repetitions in each set.
