Here you will find a listing of
chest exercises to use in your chest workout. Each of the chest exercises listed
should be performed with proper form to not only avoid injury, but to also allow
the muscle to go through a full range of motion and get the most out of the
Flat Bench Press
1. Lie flat on a bench,
feet firmly on the floor. Make sure that your butt, back, shoulders, and head
are firmly positioned on the bench.
2. Roll your shoulders back and
down so the shoulder blades are firmly pressed against the bench and the chest
is sticking up.
3. With a slightly wider than shoulder width grip and
your palms facing forward, lift the bar off the rack and hold it above you with
your arms straight up and extended.
4. Lower the bar down to your
chest until it either touches your chest or comes within an inch or so away. Do
NOT bounce the bar off your chest.
5. Press the bar straight up until
arms are extended.
– This exercise can also be
performed using dumbbells. Both methods are effective.
– While the bench
press is primarily a chest exercise, it also recruits the use of the triceps and
Incline Bench Press
The incline bench press is
performed exactly like the flat bench press, except on an incline bench.
Everything else remains the same. This chest exercise can also be performed
using dumbbells instead of a barbell. Again, both methods are effective.
Decline Bench Press
Just like the incline, the
decline bench press is exactly like the flat bench press, except it is performed
on a decline bench. Everything else remains the same. It too can be performed
using dumbbells rather than a barbell.
Flat Bench Dumbbell Flyes
1. Lie flat on a bench,
feet firmly on floor.
2. Make sure that your butt, back, shoulders,
and head are firmly positioned on the bench.
3. Press the dumbbells
straight up above you. Your elbows should be slightly bent and your palms should
be facing each other. In this position the dumbbells should be touching each
other (or pretty close).
4. Keeping a slight bend in your elbows,
slowly lower the dumbbells away from each other in an arc. Lower them until a
comfortable stretch is felt in the chest area.
5. Raise them along
the same arc back to the starting position. (Another way to understand this
exercise is to imagine you are hugging a tree.)
– This chest exercise can also be
performed on an incline bench and a decline bench.