Chest Exercises

Weight Lifting | Weight Lifting Exercises | Back >

There are a bunch of Chest Exercises you can do I have outlined the focus and how to do Proper Form for each of the exercises include incline dumbbell presses, barbell decline presses, Parallel Dips and more. Get started with Barbell Flat Bench Presses

Barbell Flat Bench Presses

Purpose of the Barbell Flat Bench Press

To Build Mass and Strength in the Pectorals, Triceps and Front Delts

Proper Form for Barbell Flat Bench Presses

Lie on a Flat Bench with your feet on the floor with a Medium to Wide Grip and Lower the bar under control to your chest and touch just below the pectoral muscles. Elbows should be pointed out and the barbell should come to a quick pause at this time of the exercise. Push upwards concentrating of flexing the chest muscles until you reach a fully locked position.

Barbell Incline Bench Presses

Purpose of the Barbell Incline Bench Press

To Develop the Upper Pectoral Muscles and Front Delts

Proper form for Barbell Incline Bench Presses

Lie on an Incline Bench and use a medium to wide grip. Lift the barbell and hold it straight up overhead with your arms in a locked position. Lower it down to the Upper Chest and pause for a brief second and press it back to the starting position.

Dumbbell Flat Bench Presses

Purpose of the Dumbbell Flat Bench Press

To Develop the Outer Pectoral Muscles

Proper form for Dumbbell Flat Bench Presses

Lie on a Flat Bench with feet on the floor or on the bench with knees bent. Hold both dumbbells overhead with palms facing forward and lower the dumbbells as far as possible to your outer chest in strict balancing form with complete control over the weights. Pause for a brief second and press the dumbbells back up to the starting position.

Incline Dumbbell Presses

Purpose of the Incline Dumbbell Press

To Develop the Upper Pectoral Muscles

Proper form for Incline Dumbbell Presses

Grab 2 dumbbells and lean back on an incline bench, lift dumbbells straight up to the starting position with palms facing forward, Lower the Dumbbells to your chest and pause for a brief moment then press the dumbbells back to the starting position.

Decline Dumbbell Presses

Purpose of the Decline Dumbbell Press

To Develop the Lower Pectoral Muscles

Proper Form for Decline Dumbbell Presses

Lie back on a decline bench with 2 dumbbells overhead in the starting position. Lower them down in strict form until reaching the bottom and pause for a brief second then press them back to the top.

Parallel Dips

Purpose of the Parallel Dips

To Develop the Pectoral and Triceps Muscles

Proper form for Parallel Dips

Hold yourself upwards over the bars and lower yourself down as far as you can while leaning slightly forward to focus more on the chest muscles, and then push back up to the starting position.

Dumbbell Flys

Purpose of the Dumbbell Flys

To Develop Mass and Definition for the Chest Muscles

Proper form for Dumbbell Flys

Hold 2 dumbbells upwards while lying on a flat bench with palms facing inward, with elbows slightly bent lower the dumbbells to both sides slowly while the palms remain facing inward, and lower them as far as possible. Lift them back up in the same motion as you went down squeezing the pectoral muscles throughout the upwards movement and repeat.

Standing Cable Flys

Purpose of the Standing Cable Fly

To Develop the Inner Chest Muscles, Lower Pectorals and Create Striations

Proper form for the Standing Cable Fly

Gripping the handles straight out to both sides step slightly forward, lean slightly forward, and in a hugging motion contract the pecs and bring your hands down and inward until you reach the bottom. Slowly release until you get back to the starting position.

Machine Flys

Purpose of Machine Flys

To Develop Striations and Definition for the Pectoral Muscles

Related

How to Bench Press Video - Using proper technique

Best Chest Workouts - Weight Training Programs from Dennis James and Lee Haney