Here are several chest exercises you can choose from:
Flat Barbell Bench Press
Incline Barbell Bench Press
Flat Dumbbell Presses
Incline Dumbbell Presses
Flat Bench Dumbbell Flys
Decline Barbell Bench Press
Cable Crossover
Dips
Pec Deck Flys
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Works: Chest How to do it: Lie down on a flat bench. Your feet on the floor to keep your body in position. Your grip should be wider than shoulder width. Take the bar off the hooks and straighten up your arms completely. That’s the starting position. Begin lowering the weight till the bar reaches your chest. Pause there for a moment and start pushing the weights back up. Make sure you don’t bounce the bar off your chest. Control the movement throughout the range of motion.
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Works: Chest How to do it: Lie down on an incline bench. Your feet on the floor to keep your body in position. Your grip should be wider than shoulder width. Take the bar off the hooks and straighten up your arms completely. Begin lowering the weight till the bar reaches your chest close to the collarbone. Pause there for a moment and start pushing the weights back up. Make sure you don’t bounce the bar off your chest. Control the movement throughout the range of motion.
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Works: Chest How to do it: Lie on a flat bench with a pair of dumbbells in your hands. Your feet on the floor to keep you in balance. Straighten your arms completely above your head. The palms are facing each other. Begin lowering the weight while rotating the wrists so that when you reach your chest your thumbs point toward it and your palms are facing your legs. Pause there for a moment and start pushing back up. At the end the palms are again facing each other. The whole movement should be performed in a slow and controlled fashion.
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Works: Chest How to do it: Lie on an incline bench with a pair of dumbbells in your hands. Your feet on the floor to keep you in balance. Straighten your arms completely above your head. The palms are facing each other. Begin lowering the weight while rotating the wrists so that when you reach your chest your thumbs point toward it and your palms are facing your legs. Pause there for a moment and start pushing back up. At the end the palms are again facing each other. The whole movement should be performed in a slow and controlled fashion.
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Works: Chest How to do it: Lie on a flat bench with a pair of dumbbells in your hands. Your feet on the floor to keep you in balance. Straighten your arms completely above your head. The palms are facing each other. Start lowering the weights out and down while maintaining a slight angle in your elbows. Let the dumbbells stretch your chest muscles but never overstretch to the point where you lose control over the weights. Start rising the dumbbells back up and in to starting position.
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Works: Chest How to do it: Stick your feet under the supporting feet pad and lie down on the bench head down. Your grip should be wider than shoulder width. Take the bar off the hooks and straighten up your arms completely. Begin lowering the weight till the bar reaches your chest. Pause there for a moment and start pushing the weights back up. The angle here will be somewhat different from the flat bench so be careful to adjust your lift.
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Works: Chest How to do it: Stand between two overhead pulleys. Step one foot forward of the cables. Pull one of your feet in front of the other. The knee of this foot should be bent. Tilt your torso forward. Begin by pulling the cables in a wide hugging motion with your elbows slightly bent. Finish in front of your body a foot away of your stomach. Your arms should cross each other. Squeeze here for a peak contraction. Return back, following the same motion.
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Works: Chest How to do it: Hold yourself on the parallel bars. Your torso tilted forward, your legs hanging still below you. Start lowering your body. Try to point your elbows out while going down. Go as far down as you can but don’t loose control over the movement. Push back up.
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Works: Chest How to do it: Sit at the pec deck machine with your back straight on the pad. Position your arms parallel to the floor on the arm pads. Your hands are holding the levers or the handles. Squeeze the levers forward using your chest muscles. At the end flex the muscles on purpose for added contraction. Return back with a controlled movement.
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