Top 15 All Exercises For Chest
all chest exercises
1. Barbell Bench Press
How To Do :-
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
Lower
the bar straight down in a controlled motion. Make sure you keep your
elbows tucked in close to your body so your upper arms form a 45-degree
angle to your body in the down position. Pause, and then press the bar
in a straight line back up to the starting position.
2. Incline Dumbbell Bench Press
How To Do :-
Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand.
Press the dumbbells from chest level to straight overhead.
3. Decline Dumbbell Bench Press
How To Do :-
Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
4. Dumbbell Flyes
How To Do :-
Pick
up the dumbbells off the floor using a neutral grip (palms facing in).
Position the ends of the dumbbells in your hip crease, and sit down on
the bench.
To
get into position, lay back and keep the weights close to your chest.
Once you are in position, take a deep breath, then press the dumbbells
to lockout at the top.
Slightly
retract your shoulder blades, unlock your elbows, and slowly lower the
dumbbells laterally while maintaining the angle at your elbow.
Once
the dumbbells reach chest level, reverse the movement by squeezing your
pecs together and bringing the dumbbells back to their starting
position.
Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
5. Incline Dumbbell Flyes
How To Do :-
Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.
6. Cable Crossover
How To Do :-
Set the handles at both ends of the pulleys at the highest level. Stand
in the centre of the machine with feet shoulder-width apart. Bend your
torso forwards slightly, keeping your spine neutral and back straight,
and bend your elbows slightly as well, with your wrists facing the
floor. Keeping your core engaged, pull both handles down and across your
body. Squeeze your chest muscles in this fully contracted position (the
handles don’t have to be touching). Slowly reverse to the start
position, keeping the bend in your elbows throughout.
7. Chest Press Machine
How To Do :-
Adjust the seat so the handles are at chest level when you sit down.
With your back and shoulders in contact with the back rest, hold the
handles ensuring there's a straight line from your hand to your wrist to
avoid injury. Push out so your arms are straight, taking care not to
lock your elbows, then return to the start position.
8. Dumbbell Bench Press
How To Do :-
Lying on your back on a bench, hold a pair of dumbbells directly above
your sternum with your arms fully extended. Pull your shoulder blades
together, slightly stick out your chest, and point your palms forward.
Slowly lower both dumbbells to the sides of your chest. Pause, then press the dumbbells back to the starting position.
9. Dumbbell Flyes
How To Do :-
This movement is performed on a flat bench. When you are in position, place your
feet flat on the ground for balance and to avoid injury to lower back.
Grasp a dumbbell in each hand. Start with the dumbbells together directly above your
chest. Your elbows should be slightly bent, and your palms facing each other.
Carefully - simultaneously, lower the weights down to either sides of your body. You
will feel a stretch in the outer pectorals. Keep your palms facing inward and
maintain a slight bend in the elbows. Once the dumbbells are parallel with the
bench, pause.
Hold and contract for 1-2 seconds, then raise your arms back to the top following the
same arc.
10. Low-Cable Crossover
How To Do :-
Stand between two facing cable stations and attach a D- handle to the low pulleys on each.
With a handle in each hand and elbows slightly bent, raise your arms from waist height to out in front of your chest, flexing your pecs as you bring them together.
11. Dumbbell Pullover
How To Do :-
Lay perpendicular to the bench with your torso across it. Then, with your palms propped up against the underside of the weight, lower the weight back and behind your head.
Return the weight from behind your head, back to the starting position while keeping your arms straight.
12. Wide-Grip Pushup
How To Do :-
The starting position: get down on your hands and on your knees and keep
your hand position slightly wider than shoulder width apart,
Bend your elbows and lower your chest toward the floor as low as possible without touching the floor. Pause for a while
Extend your elbows and push yourself up to the starting position.
13. Pec Deck
How To Do :-
Sit on the machine with your back flat on the pad.
Take hold of the handles. Tip: Your upper arms should be positioned
parallel to the floor; adjust the machine accordingly. This will be
your starting position.
Push the handles together slowly as you squeeze your chest in the
middle. Breathe out during this part of the motion and hold the
contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
14. Dumbbell Around The World
How To Do :-
To begin this exercise; start off laying flat down on a bench holding a
dumbbell in each hand next to your thighs with palms facing up.
Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel.
Return back to the starting position.
Repeat this exercise for as many repetitions as needed.
15. Machine Fly
How To Do :-
This machine fly exercise is a slight variation of the above machine fly
exercises with a different hand position. Like above, it is primarily
shaping and developing motion for the inner chest. The varied starting
position also allows the user to determine the amount of stretch they
get in the muscle. If using a lower weight, the starting position should
be further behind the chest. If a higher weigh is being used, the range
of motion can be shorter.
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