Chest Exercises

Target: Primary Mover - Pectoralis Major

1. Bench Press
2. Incline Bench Press
3. Dumbbell Flys
4. Decline Bench Press
5. Dips

Bench Press


Bench Press

Lie on a bench and grip the bar a few inches wider than shoulder width. Establish a solid foundation with your feet. Use a normal grip (never remove your thumb) and keep your wrist as straight as possible. Lower the bar slowly to the nipple line, pause, and blast the bar up with an even extension. You must explode from the paused position. Keep your butt on the bench.
 

Incline Bench Press

Adjust the bench up by approximately 30 degrees.  Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to your upper chest. (Do not lower the weight to your neck in that this position will strain your shoulders.)  Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched.



Incline Bench Press

Dumbbell flys

Hold the dumbbells with a slight bend in your arms. Pretend you are hugging a tree. Slowly lower the dumbbells to shoulder level stretching your Pecs.  Squeeze your Pecs and bring the dumbbells back up. Straighten your arms and squeeze your Pecs at the completion of the movement. Isolate the muscle group (Pecs) and work on form. You do not need to use heavy weight with this exercise.

Dumbbell Flys

Decline Bench Press

Adjust the bench down by approximately 20 degrees or more. Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to one or two inches below your nipple line. Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched. This movement should replace the standard bench and the incline bench if you have or have had any shoulder injuries.



Decline Bench Press

Dips


Dips

Dips can develop both the chest and the triceps.  Keep your elbows out and lean forward for pectoral development. Lower yourself slowly and stretch the Pecs at the bottom position.  Drive your body back up and do not lock out. Use a weight belt as soon as possible.