Chest Exercises

The chest is considered one of the “showy” muscles and all body builders and weight trainers are keen to develop the chest to the absolute fullest. The chest is a very important upper body muscle group that gives the look of strength and solidity.

Although chest exercises are the most popular it is strange how common the people get it wrong. Most beginners will probably do a few bench presses and call it a chest workout!

The chest comprise of two main muscle groups, the pectoralis major (upper chest) and the pectoralis minor (lower chest) and BOTH most be worked on for well-balanced chest. Below are some chest exercises that will work both the upper and lower chest muscles.

Please be aware that some of these chest exercises should not be done if you have back problems. Use correct form with these chest exercises to prevent injuries!

Barbell Bench Press

Of all the chest exercises, the barbell bench press is considered to be the most popular! This is a great chest exercise to target the upper chest area. Make sure you use proper form and don’t arch your back. Also don’t lock your elbows when you are lifting barbell.

Directions: Lie on a flat bench grab the overhead bar with a grip slightly wider than shoulder width on both sides. Make sure the body is firmly flat against the bench throughout the exercise and don’t arch the back. Lift the bar off the rack and slowly lower the bar so it touches the chest just above the nipples while inhaling. Once the bar touches the chest, press the bar back up to the starting position. Don’t bounce the weights off the chest. Recommended to have a spotter present for this exercise. Inhale during descent and exhale during the ascent.

Dumbbell Bench Press

The dumbbell bench press exercise is similar to the barbell bench press, however using the dumbbell will give you a better overall chest workout. The advantage to using a dumbbell is that you wont have to wait in line to use the popular barbell bench press station when it’s busy. The disadvantage is that barbell bench presses are more difficult to do and there is more chance of injuring yourself, especially if you are a beginner to weight training.

Directions: Hold a pair of dumbbells straight up above your head. Gradually lower the weights as far as your range of motion will allow, with the elbows pointing out and away from the sides. Tighten your abdominal muscles to protect your back. Press the dumbbells straight back up with power and control, do not lock your elbows. Inhale during descent and exhale during the ascent.

Dips

Like the previous two chest exercises, the dips promote flexibility in the chest area. The dip will also work your trcipes and front of you shoulders. This is one of the harder chest exercises to execute as you are required to lift and lower your entire body weight.

Directions: Grip the bar as shown in the illustration, and lower the body so that the shoulders are slightly lower than the elbows and then push straight up with power and control. Don’t bounce when you reach the bottom of the dip. Increase the resistance by hanging plates or dumbbells off the belt or anchored between the feet.