Top-5 Chest Exercises!

posted in: Chest, Excercises, Tricep | 0

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1. Push Ups with feet on exercise ball

 

This is similar to the standard Push Up except using an Exercise Ball forces you to engage the muscle of your core (Rectus Abdominis, Transverse Abdominis, and the Obliques).

Steps

  1. Place your feet and shins flat on an Exercise Ball.
  2. Place your arms in front of you at shoulder width apart, place your hands under your arms and press up from the ground until your arms are fully extended.
  3. Pause at the top for a moment and steady your balance.
  4. Slowly return to the starting position with your chest lowered towards the ground.

 

Details

  • Type: isolation
  • Primary: chest
  • Secondary: shoulders, triceps
  • Equipment: body, exercise ball

 

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push-ups-with-feet-on-exercise-ball-small-2

 

2. Incline Bench Press

 

This exercise is for strengthening the upper chest and is preferred among beginners as it provides support and control.

 

Steps

  1. Adjust the seat of the machine so that the handles are near the upper portion of your chest.
  2. Slowly press the handles forward until your hands are fully extended, do not lock your elbows.
  3. Pause for a moment and then with a controlled movement lower your hands back to starting position.

 

Details

  • Type: isolation
  • Primary: chest
  • Secondary: shoulders, triceps
  • Equipment: chest machine

incline-chest-press-small-1 incline-chest-press-small-2

 

 

 

 

 

 

 

 

 

 

 

 

3. Close-Grip Barbell Press

 

This is an exercise for chest, triceps and shoulder strengthening.

 

Steps

  1. Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
  2. Grasp the bar a close grip (approximately 14” apart).
  3. Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
  4. Lower the bar down so it just touches your chest.
  5. Raise the bar till your arms are fully extended and your elbows are locked.
  6. Return to starting position.

 

Details

  • Type: isolation
  • Primary: chest
  • Secondary: shoulders, triceps
  • Equipment: barbell

 

close-grip-barbell-bench-press-small-2 close-grip-barbell-bench-press-small-1

4. Decline Bench Press

 

This is an exercise for the strengthening of the lower chest or pectoral muscles and is preferred by beginners as it provides support and stability.

 

Steps

  1. Adjust the seat of the machine so that the handles are near the lower portion of your chest.
  2. Slowly press the handles forward until your hands are fully extended, do not lock your elbows.
  3. Pause for a moment and then with a controlled movement lower your hands back to starting position.

 

Details

  • Type: isolation
  • Primary: chest
  • Secondary: shoulders, triceps
  • Equipment: chest machine

 

decline-chest-press-small-1 decline-chest-press-small-2

 

 

 

 

 

5. Bench Press

 

This is an exercise for the chest.

 

Steps

  1. Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
  2. Grasp the bar a little wider than shoulder width apart.
  3. Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
  4. Lower the bar down so it just touches your chest.
  5. Raise the bar till your arms are fully extended and your elbows are locked.
  6. Return to starting position.

 

Details

  • Type: compound
  • Primary: chest
  • Secondary: triceps
  • Equipment: barbell, bench

 

bench-press-small-1bench-press-small-2

 

 

 

 

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