This is a ‘how to‘ page for chest exercises. Use this as a guide for your chest workouts.
There’s no better way to build both strength and muscle mass in your chest than doing bench press. It’s the king of chest exercises. It’s also a compound exercise incorporating several supporting muscles.
- Plant your heels firmly on the ground
- Pull your shoulder blades back
- Control the bar on the descent of the movement
- Use explosive power to push the weight up
- Do not lock your elbows all the way out
Incline Bench Press
Incline bench press is performed like doing a regular bench press but on an inline bench. This exercise works more of your upper chest.
- Plant your feet firmly on the ground
- Lower the weight towards your upper chest
- Force your upper chest muscles to do the work
Dumbbell press is a great exercise to build strength and muscle. It mimics the bench press but there’s more balance involved with dumbbells. It also incorporates different parts of your chest. Dumbbell press can be done on a flat, incline, or decline bench.
- Starting at the bottom, power the dumbbells up over your head
- Contract your chest muscles at the peak of the rep (don’t lock your elbows)
- Controls the dumbbells on the descent
Like dumbbell press, dumbbell flyes can be performed on a flat, incline or decline bench. Dumbbell flyes are one of the best isolation exercises for chest. They allow you to get a deep stretch and good contraction to shape and define your chest muscles.
- Slowly lower the weight out away from you
- Do not bend your elbows throughout the lift
- Bring the weight up and above your chest, contracting your chest muscles
Hammer Strength Chest Press
Hammer Strength has a great line of chest exercises. You can do the regular chest press, incline or decline chest press if your gym has this equipment. This machine uses free weights (plate-loaded) and allows you to get good contractions and go heavy without the need for a spot.
- Press the weight out away from your body
- Contract your chest muscles at the peak of the movement
- Control the weight as it comes back towards you
Pec Dec Flyes
Pec Dec flyes are a common isolation exercise for chest. Some form of this machine can be found in most gyms. It allows you to target the chest muscle directly and get a good stretch.
- Start in the extended position and bring the weight out towards you
- Contract your chest muscles at the peak of the rep
Dumbbell pullovers are known as a classic bodybuilding back exercise. It’s often forgotten but it’s extremely effective at tying in those muscles between your chest and lats. Pullovers can be done with your chest or back workout.
- Start by holding the dumbbell directly over your chest
- Slowly lower the dumbbell behind your head
- Use your lats and chest to pull the dumbbell back to the starting position