Chest Workouts
Bench Press
The bench press is a fundamental exercise for building chest strength and muscle mass.
- Lie flat on a bench with your feet firmly on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lower the barbell to your chest, then press it back up to the starting position.
Incline Press
The incline press targets the upper part of the chest, as well as the shoulders and triceps.
- Set an incline bench at a 30-45 degree angle.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lower the barbell to your upper chest, then press it back up to the starting position.
Decline Press
The decline press targets the lower part of the chest, as well as the shoulders and triceps.
- Set a decline bench at a 15-30 degree angle.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lower the barbell to your lower chest, then press it back up to the starting position.
Chest Fly
The chest fly is an isolation exercise that targets the pectoral muscles.
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Lower the dumbbells out to the sides of your chest, keeping a slight bend in your elbows.
- Bring the dumbbells back up to the starting position, squeezing your chest muscles.
Push-Ups
Push-ups are a bodyweight exercise that targets the chest, shoulders, and triceps.
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push yourself back up to the starting position.