Chest Exercises

Chest Exercises

Keep the bar at the line of the collar bone. Press the weight up over the face, keeping the pressure on the upper pectorals.

Bench press

Keep the bar at the nipple line of the lower chest. Press the weight up over the chest, keeping the pressure on the middle pectorals.

Decline bench press

Keep the bar at the midline of the chest. Press the weight directly over the same spot on the chest, keeping the pressure on the lower and outer pectorals.

Dips

Look down and keep your chin on your chest. Point the elbows out, lean slightly forward, stretch down as low as you can, keeping the pressure on the lower and outer pectorals

Assisted Dips

Follow the same directions as above, standing on the assistance stack using counterweight. Attempt to grow stronger until you can do this with your own bodyweight.

Adjusted grip chest press

Grip the outer edges of the handle using a parallel grip. Arch your back, keeping your chest up and your scapula pinched down and back. Squeeze the lower and outer pectorals as you perform each rep.

Cable crossovers

Hold the cables with a parallel grip, leaning forward slightly with one leg in front. Flye the weight in front of you with a circular movement (like putting your arms around a barrel). Keep your elbows above your hands at all times and keep your chest pushed out and your shoulders pinched down and back.

Incline dumbbell press

Keep the dumbbells at the line of the collar bone. Press the weight up over the face and bring the dumbbells together, keeping the pressure on the upper pectorals.

Flat dumbbell press

Keep the dumbbells at the nipple line of the lower chest. Press the weight up over the chest and bring the dumbbells together, keeping the pressure on the middle pectorals.

Decline dumbbell press

Keep the dumbbells at the midline of the chest. Press the weight directly over the same spot on the chest and bring the dumbbells together, keeping the pressure on the lower and outer pectorals.

Incline flyes

Advanced version: Holding the dumbbells in a horizontal (bar) grip, keep the dumbbells at the line of the collar bone. Stretch outwards while arching your back, keeping your chest up and your scapula pinched down and back. Bring the dumbbells back up over the face, keeping the pressure on the upper pectorals. Note: this version is considerably harder than standard incline flyes. Do not attempt to use extremely heavy weight on this exercise.

Standard version: Holding the dumbbells in a parallel grip, keep the dumbbells at the line of the collar bone. Flye the weight up over the face and bring the dumbbells together, keeping the pressure on the upper pectorals.

Flat flyes

Keep the dumbbells at the midline of the chest. Flye the weight up over the chest and bring the dumbbells together, squeezing the outer edge of the pectorals.

Machine flyes

This exercise is a machine version of flat flyes. Hold the handles at the same level as your mid-chest. Keep your chest up and your shoulders pinched down and back.

This can also be used for the upper pecs by holding the top handles. Shorten your range of motion on this one to keep the pressure on your upper chest.

Note on all chest exercises: Keep your lats contracted and your shoulders pulled back and down towards your waist. Your elbows should be slightly below the plane of the bar or dumbbells. Never push your shoulders forward during the rep.