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Chest Exercises
Chest Exercises 1: Dips (With Weights)
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders, triceps EQUIPMENT: Body weight or add weight to weight belt PREPARATION: Place hands shoulder width apart on parallel bars with arms extended and supporting the body weight. EXECUTION: Inhale to prepare for exercise and lower the body to where elbows are bent and shoulders are mildly stretched and return to initial position on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Lean body forward while dipping to focus on the chest muscles.
Chest Exercises 2: Barbell Bench Presses
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders, triceps EQUIPMENT: Barbell PREPARATION: Lie on back on bench with feet hip distance apart on ground or on the bench. Hold barbell against the chest in a shoulder width grip. EXECUTION: Inhale to prepare for exercise and lift the bar on exhalation from the nipple line until the arms are extended in a straight line above the chest. Lower barbell back to chest on exhalation in a slow, controlled movement. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 3: Incline Flys
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Dumbbells PREPARATION: Adjust the incline bench to an angle of 30-45 degrees. Hold dumbbells on thighs while sitting on the end of the incline bench. Lie back on bench and extend arms upwards with dumbbells facing each other, but not touching. Keep elbows soft and feet on floor for balance. EXECUTION: Inhale and slowly lower the dumbbells to your sides in a semi-circle. Rotate at the shoulders and hold the position when the dumbbells are in line with the chest. Exhale as the chest muscles are squeezed when raising the dumbbells to the starting position using the same path of motion. Repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch. Complete repetitions slowly and control through full range of motion.
Chest Exercises 4: High Pulley Cable Crossovers
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Cables PREPARATION: Stand with foot in front of the midline of cables and grab handles of upper cables, keeping arms extended. EXECUTION: Inhale to prepare for exercise and exhale as arms are pushed forward in a hugging motion. Return to starting position and repeat as many repetitions as required crossing cables over alternate hands. POSTURAL CUES: Keep core contraction and alternate hands. Chest Exercises 5: Barbell Incline Presses
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders, triceps
EQUIPMENT: Barbell PREPARATION: Lie back incline bench with feet hip distance apart on ground or on the bench. Hold barbell against the chest in a shoulder width grip. EXECUTION: Inhale to prepare for exercise and lift the bar on exhalation from the nipple line until the arms are extended in a straight line above the chest. Lower barbell back to chest on exhalation in a slow, controlled movement. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 6: Cable Incline Flys
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Barbell PREPARATION: Lie on back on bench with feet hip distance apart on ground or on the bench. Hold cables in each hand Hold dumbbells on thighs while sitting on the end of the incline bench. Lie back on bench and extend arms upwards with dumbbells facing each other, but not touching. Keep elbows soft and feet on floor for balance. EXECUTION: Inhale and slowly lower the dumbbells to your sides in a semi-circle. Rotate at the shoulders and hold the position when the dumbbells are in line with the chest. Exhale as the chest muscles are squeezed when raising the dumbbells to the starting position using the same path of motion. Repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 7: Dumbbell Decline Presses
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders, triceps EQUIPMENT: Barbell PREPARATION: Lie on back on bench (with about a 30 degree decline) with legs secured by the bench which are above the body. Hold dumbbells above lower chest with arms extended. EXECUTION: Inhale to prepare for exercise and slowly lower the dumbbells in a triangle shape until level with the chest. Exhale and slowly raise the weight back up to the starting position without locking elbows out at the top of the motion. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Complete repetitions slowly and control through full range of motion.
Chest Exercises 8: Cable Decline Flys
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Cables PREPARATION: Lie on back on bench with legs secured by the bench which are above the body. Hold dumbbells in each hand and extend arms upwards with dumbbells facing each other, but not touching. Keep elbows soft and feet on floor for balance. EXECUTION: Inhale and slowly lower the dumbbells to your sides in a semi-circle. Rotate at the shoulders and hold the position when the dumbbells are in line with the chest. Exhale as the chest muscles are squeezed when raising the dumbbells to the starting position using the same path of motion. Repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 9: Parallel Bar Dips
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders, triceps EQUIPMENT: Parallel dip bar PREPARATION: Place hands shoulder width apart on parallel bars with arms extended and supporting the body weight, leaning slightly forward. EXECUTION: Inhale to prepare for exercise and bend the arms. Exhale while you straighten the arms to an upright position. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Prevent swaying of the body and keep head up. Lean slightly forward
Chest Exercises 10: Pec Deck Flys
MAIN MUSCLE WORKED: Chest EQUIPMENT: Pec Deck Machine PREPARATION: Arrange proper seat height and adjust weight. Sit on seat and hook arms behind the arm pads at a 90 degree angle. Relax the shoulders and keep hands relaxed. EXECUTION: Inhale to prepare for exercise and close the weights on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 11: Stiff-Arm Dumbbell Flys
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Dumbbell PREPARATION: Lie on back on bench with feet on ground of on bench. Hold dumbbells in each hand and rest on thighs. Lie back on bench and extend arms upwards with dumbbells facing each other, but not touching. Keep elbows locked and feet on floor for balance. EXECUTION: Inhale and slowly lower the dumbbells to your sides in a semi-circle. Rotate at the shoulders and hold the position when the dumbbells are in line with the chest. Exhale as the chest muscles are squeezed when raising the dumbbells to the starting position using the same path of motion. Repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch. Complete repetitions slowly and control through full range of motion.
Chest Exercises 12: Dumbbell Flat Bench Flys
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Shoulders EQUIPMENT: Dumbbell PREPARATION: Lie on back on bench with feet on ground of on bench. Hold dumbbells in each hand and extend arms upwards with dumbbells facing each other, but not touching. Keep elbows soft and feet on floor for balance. EXECUTION: Inhale and slowly lower the dumbbells to your sides in a semi-circle. Rotate at the shoulders and hold the position when the dumbbells are in line with the chest. Exhale as the chest muscles are squeezed when raising the dumbbells to the starting position using the same path of motion. Repeat as many repetitions as required. POSTURAL CUES: Keep lower back pushed into the bench and do not arch.
Chest Exercises 13: Pullovers
MAIN MUSCLE WORKED: Chest OTHER MUSCLE WORKED: Deltoids, triceps, lats EQUIPMENT: Barbell PREPARATION: Lie with back perpendicular on bench with feet on floor flex hips slightly. Grasp barbell from behind and position over chest with elbows slightly soft. EXECUTION: Inhale to prepare for exercise and elbows bent slightly, lower bar over and beyond head until upper arm is approximately parallel to torso. Return to start and repeat as many repetitions as necessary. POSTURAL CUES: Control range of motion. Need more chest exercises? Click here Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, some chest exercises to request or recommend.
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