Are you looking to build your chest muscles? These chest exercises are designed to help build strength, power, and size in the chest muscles quickly and effectively. Whether a beginner or a seasoned weightlifting pro, these chest exercises can help you take your chest workouts to the next level. So let's get started and see how you can take your chest workouts to the next level.
1) The Bench Press
The Bench Press is an essential exercise for anyone looking to build their chest muscles. It’s one of the most popular exercises in the gym and can be performed using either a barbell or dumbbells. When performing the bench press, you want to maintain proper form and keep your back flat against the bench with your feet firmly planted on the floor. Then lower the weight to your chest while keeping the elbows tucked at your sides, pause at the bottom, and press the weight back up until your arms are almost fully extended. As you get stronger, you can increase the weight or adjust your grip for more variation.
2) The Incline Bench Press
The Incline Bench Press is a classic upper body exercise that targets the chest muscles. It is performed with a barbell or dumbbells and requires the user to lie on an incline bench set to a 45-degree angle. This exercise is great for working the upper chest, and is often used as an alternative to the flat bench press. When performing this exercise, it is important to keep the elbows close to the body and make sure the back is pressed into the bench. Once the barbell or dumbbells are in position, push them up towards the ceiling while keeping the upper arms in a fixed position. Exhale as you press and make sure to squeeze the chest muscles at the top of the motion. Once you have fully extended your arms, slowly lower the weight back to the starting position. Make sure to keep your elbows close to your body throughout the entire exercise.
3) The Decline Bench Press
The Decline Bench Press is a great exercise for targeting the lower chest. This exercise helps to isolate and strengthen the muscles in this area, resulting in an overall improvement in chest development. To begin the decline bench press, set up the bench at a decline angle and lie down on it. Hold the barbell above your chest with both hands. Keep your feet firmly planted on the floor. From here, lower the barbell towards your chest in a slow and controlled motion, stopping just before your chest touches the barbell. Then, push the barbell back up to the starting position. It is important to keep your core tight during this exercise and maintain control of the barbell throughout the entire range of motion. Make sure to keep your elbows tucked in as you lower and raise the barbell. Doing this will help ensure that you are using your chest muscles and not your arms or shoulders. When performing the decline bench press, it is important to use proper form. Keep your back flat on the bench and avoid arching your back or bouncing the bar off your chest. Start with light weight if necessary.
4) The Dumbbell Fly
The Dumbbell Fly is a must-have in any chest workout routine. It's a simple exercise that works to build chest strength and definition by isolating the chest muscles and forcing them to do all the work. To begin, lie down on a flat bench and grab a pair of dumbbells. Hold them at arm's length above your chest with your palms facing each other. Slowly lower the dumbbells to either side of your chest while keeping your elbows slightly bent and maintaining control of the weights. Make sure to keep your arms and torso in line, as they should not be moving throughout the motion. Once you reach the bottom of the movement, hold the dumbbells for one second before pushing them back up to the starting position. Be sure to keep your chest muscles contracted throughout the entire exercise and squeeze your pecs when you reach the top of the movement. You should aim for 8-12 repetitions of this exercise, depending on your current fitness level.
5) The Push-Up
The Push-Up is a classic exercise for upper body strength. It is a simple and effective way to build muscle and strength in the chest, shoulders, triceps and core. It is an easy exercise that can be done anywhere and with minimal equipment. To perform a push-up, start in a plank position with your hands slightly wider than shoulder width apart. Lower your body towards the ground until your chest touches the floor, then push back up to starting position. Keep your core tight throughout the movement and focus on keeping your elbows tucked in at a 45-degree angle. Push-ups can be scaled down by using an elevated surface, such as a chair or bench, or by using an incline push-up where the feet are elevated instead of the hands. This makes it easier to perform the exercise while still getting the same benefits.
As with any routine in the exercise space, variety and consistency is key. Rotate these 5 easy-to-learn training exercises with other, functional movements to cross-train and always keep the body surprised.
What do you like to do for your chest? I want to hear from you!
Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!
1) The Bench Press
The Bench Press is an essential exercise for anyone looking to build their chest muscles. It’s one of the most popular exercises in the gym and can be performed using either a barbell or dumbbells. When performing the bench press, you want to maintain proper form and keep your back flat against the bench with your feet firmly planted on the floor. Then lower the weight to your chest while keeping the elbows tucked at your sides, pause at the bottom, and press the weight back up until your arms are almost fully extended. As you get stronger, you can increase the weight or adjust your grip for more variation.
2) The Incline Bench Press
The Incline Bench Press is a classic upper body exercise that targets the chest muscles. It is performed with a barbell or dumbbells and requires the user to lie on an incline bench set to a 45-degree angle. This exercise is great for working the upper chest, and is often used as an alternative to the flat bench press. When performing this exercise, it is important to keep the elbows close to the body and make sure the back is pressed into the bench. Once the barbell or dumbbells are in position, push them up towards the ceiling while keeping the upper arms in a fixed position. Exhale as you press and make sure to squeeze the chest muscles at the top of the motion. Once you have fully extended your arms, slowly lower the weight back to the starting position. Make sure to keep your elbows close to your body throughout the entire exercise.
3) The Decline Bench Press
The Decline Bench Press is a great exercise for targeting the lower chest. This exercise helps to isolate and strengthen the muscles in this area, resulting in an overall improvement in chest development. To begin the decline bench press, set up the bench at a decline angle and lie down on it. Hold the barbell above your chest with both hands. Keep your feet firmly planted on the floor. From here, lower the barbell towards your chest in a slow and controlled motion, stopping just before your chest touches the barbell. Then, push the barbell back up to the starting position. It is important to keep your core tight during this exercise and maintain control of the barbell throughout the entire range of motion. Make sure to keep your elbows tucked in as you lower and raise the barbell. Doing this will help ensure that you are using your chest muscles and not your arms or shoulders. When performing the decline bench press, it is important to use proper form. Keep your back flat on the bench and avoid arching your back or bouncing the bar off your chest. Start with light weight if necessary.
4) The Dumbbell Fly
The Dumbbell Fly is a must-have in any chest workout routine. It's a simple exercise that works to build chest strength and definition by isolating the chest muscles and forcing them to do all the work. To begin, lie down on a flat bench and grab a pair of dumbbells. Hold them at arm's length above your chest with your palms facing each other. Slowly lower the dumbbells to either side of your chest while keeping your elbows slightly bent and maintaining control of the weights. Make sure to keep your arms and torso in line, as they should not be moving throughout the motion. Once you reach the bottom of the movement, hold the dumbbells for one second before pushing them back up to the starting position. Be sure to keep your chest muscles contracted throughout the entire exercise and squeeze your pecs when you reach the top of the movement. You should aim for 8-12 repetitions of this exercise, depending on your current fitness level.
5) The Push-Up
The Push-Up is a classic exercise for upper body strength. It is a simple and effective way to build muscle and strength in the chest, shoulders, triceps and core. It is an easy exercise that can be done anywhere and with minimal equipment. To perform a push-up, start in a plank position with your hands slightly wider than shoulder width apart. Lower your body towards the ground until your chest touches the floor, then push back up to starting position. Keep your core tight throughout the movement and focus on keeping your elbows tucked in at a 45-degree angle. Push-ups can be scaled down by using an elevated surface, such as a chair or bench, or by using an incline push-up where the feet are elevated instead of the hands. This makes it easier to perform the exercise while still getting the same benefits.
As with any routine in the exercise space, variety and consistency is key. Rotate these 5 easy-to-learn training exercises with other, functional movements to cross-train and always keep the body surprised.
What do you like to do for your chest? I want to hear from you!
Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!
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