| For full development of the chest muscles, you'll need | | | | 2) Push the handles forward concentrating on |
| to perform a variety of chest exercises that target | | | | squeezing your chest muscles. |
| your pecs (pectoral muscles) from a number of | | | | 3) Slowly lower the weight to the starting position |
| different angles. | | | | just before the weight stack touches down and then |
| Building the upper pecs is very important for creating | | | | repeat. |
| a full, powerful looking chest. Just focussing on the | | | | Dumbbell Flyes |
| lower chest muscles can create a saggy appearance. | | | | Like with the bench press, you can perform flyes |
| Targeting both upper and lower pecs with different | | | | with the bench at different angles to vary the |
| exercises will ensure you get the best chest | | | | emphasis on different parts of the chest. |
| development possible. | | | | How to do it: |
| There are many different exercises to choose from. | | | | 1) Lie on the bench after adjusting it to the required |
| Here are a few of the best chest exercises to get | | | | angle. |
| you started. | | | | 2) Hold the dumbbells out to the sides with your |
| Bench Press | | | | elbows slightly bent. |
| The bench press works the overall chest and triceps | | | | 3) Move the weights up and over your chest in an |
| muscles and can be performed using either a barbell | | | | arc. |
| or with dumbbells. Using dumbbells will recruit more | | | | 4) Lower back to the starting position. |
| stabilizer muscles to keep the weights steady, so | | | | Cable Crossovers |
| you'll probably not be able to lift as much as you can | | | | This is a similar motion to dumbbell flyes. However, |
| when using a barbell. If you don't have a spotter, | | | | whilst dumbbell flyes are a great exercise, the tension |
| using dumbbells is slightly safer than using a barbell as | | | | on the chest muscles reduces as we bring the |
| you can drop them to the sides, if needed, rather | | | | weights in until there is almost no effort in the pecs |
| than getting trapped under a bar. | | | | when the weights are overhead. Cable crossovers, |
| The angle of the bench can be changed to target | | | | on the other hand, keep more of the tension on the |
| different parts of the pectoral muscles. A flat bench | | | | pectoral muscles at the apex of the movement. This |
| will work your overall chest, whilst increasing the | | | | helps to develop the hard-to-get inner pecs. Using |
| incline will place more focus on your upper pecs. | | | | both exercises in your chest workout programme will |
| However, any more than a 45 degree angle will start | | | | make you get the best all-round chest development. |
| to target your shoulders muscles (anterior deltoids). If | | | | How to do it: |
| your gym has a decline bench, where your head is | | | | 1) Lock each pulley into a high position, above the |
| lower than your chest, you can also perform the | | | | level of your head. |
| bench press on this to work the lower chest muscles. | | | | 2) With your arms out to the sides, grasp one pulley |
| How to do it: | | | | handle with each hand. Your body should form a |
| 1) Start by lying face up on a bench with your feet | | | | t-shape. |
| planted firmly on the ground. | | | | 3) Stand with one foot in front of the other. |
| 2) Tighten your abs to flatten your back against the | | | | 4) Bring your arms down and together in front of |
| bench. This will protect your lower back. | | | | you. Squeezing your chest muscles and holding for |
| 3) Keep your shoulder blades pinched together to | | | | one second at the peak of the movement. |
| focus the lift on your chest rather than the front of | | | | 5) Let the weights slowly pull your arms back to the |
| your shoulders. | | | | start position, giving your chest muscles a good |
| 4) Push the barbell or dumbbells towards the ceiling | | | | stretch. Then repeat the motion. |
| squeezing the chest muscles as you go. Make sure | | | | Muscle Building Tips for all these Chest Exercises |
| you don't lock the elbows at the top of the | | | | The concentric phase (lifting the weight) should take |
| movement. | | | | about 1-2 seconds. |
| 5) Lower the bar until your upper arms are parallel | | | | The eccentric phase of the exercise (lowering the |
| with the floor. Lowering any further can place | | | | weight) should take about 3 seconds. Much of the |
| excessive train on the shoulder joint. | | | | muscle building power of resistance exercises comes |
| 6) Repeat the movement. | | | | from this 'negative' part of the exercise so, once |
| Seated Chest Press | | | | you've lifted the weight, don't waste it by just |
| This exercise is similar to the flat bench press except | | | | dropping it. |
| you're sat down and using a machine. The motion is | | | | At the top of the movement, make sure you don't |
| stabilised by the machine and so the effort is | | | | lock out your elbows as this can put excessive strain |
| focussed on the chest muscles. | | | | on the joint. Always keep a slight bend. |
| Because the seated chest press uses a machine, it is | | | | Always make sure you've warmed up and have |
| safer than using a barbell on a bench press so you | | | | stretched the muscles before training. This will help |
| won't need a spotter and you'll be able to lift a | | | | prevent injury. Resistance training tends to shorten |
| heavier weight. And heavier weights mean more | | | | muscles, you should always stretch the muscles |
| muscle building (as long as you use good form). | | | | you've trained after your workout to prevent this |
| How to do it: | | | | effect. Stretch your chest muscles to ensure they |
| 1) Sit in the seat with the height adjusted so that the | | | | don't pull your shoulders forward giving you bad |
| handles are at the same height as the middle part of | | | | posture. |
| your chest muscles. | | | | |