Chest Exercises

Chisel Your Chest for True Power, Poise and Physical Perfection – Here’s How.

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Chest exercises are part of the core three muscle groups to incredible gains and body transformation. You won’t make progress without them. The Pectorals, the slabs of muscle on your front of the chest are a major point on interest to guys. Unfortunately over half of the guys I see perform these crucial exercises wrong. On the other side women frequently skip them for fear of losing their femininity. The funny part is regular chest exercises will improve the bust and keep gravity at bay.

The Chest Exercises below will really focus on tone and developing a strong chest. I’ve included a variety to ensure that no mater here you are or what you have available to you, you can chisel that chest.

If you need more info on what the best approach to developing incredible pecs and strong chest is then you should consider Online Personal Training. I focus on designing a program for your specific goals and then video an instructor performing each exercise – so you get he best training experience and education, taking you to your goals in the shortest space of time possible – find out more here. 

The Basic Push up

  1. Lie face down on the floor with your hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  2. Place your hands slightly wider than shoulder width, your feet should be at hip width with toes on floor.
  3. Start position: Extend the elbows and raise the body off the floor.
  4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
  5. Return to the start position by extending at the elbows and pushing your body up.
  6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Dumbbell Bench Press

  1. Lying flat on bench, hold the dumbbells directly above your chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows.

Incline Dumbbell Bench Press

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.

Flat Dumbbell Chest Flies

  1. Lying flat on bench, hold the dumbbells directly above your chest.
  2. Bend elbows slightly to create a diamond shape and maintain this throughout the exercise.
  3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Dumbbell Chest Flies

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.

Isometric Push Ups

  1. Starting in the push up position with your arms fully extended
  2. Lower yourself to about half way to the floor.
  3. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.

Liked the Chest Exercises? Then You'll Love the Back Exercises

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