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Fitness - FITNESS GUIDANCE : Chest exercices to gain strength
Chest exercices to gain strength(13 photos)

Looking for the best chest and pectoral exercises to build a strong muscular chest? An effective chest exercise is key to any chest routine as it not only builds the pectoral muscles, but also your triceps and shoulders and therefore its importance can’t be stressed enough.

The pectorals are large muscles and both lower and upper chest exercises are needed to build all round size and strength.

WorkoutBOX contains great chest and pec exercises that will push your chest muscles to the max and help you get great definition. With these workouts it won’t be long before you’re bragging to your mates about how many push ups you can do!

CHAPTER I.- Lower Chest Exercises

Are you looking for the best lower chest exercises to build a strong solid chest? Great lower chest exercises are vital for sculpting the pectoral muscles for an impressive upper body. It’s important to include exercises that focus on both the lower and upper chest muscles, as this helps to balance out your physique.

WorkoutBOX contains the best exercises for lower chest that will help you build strong lower chest muscles to be proud of. Add these lower chest exercises into your weekly routine and say farewell to baggy shirts for good!

1 Bench Press, Dumbbell, Declined

The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbells for an additional challenge. Using dumbbells works the additional smaller fixator muscles that help to balance the body whilst the main muscle is working.
Step 1:
Position an adjustable bench to an approximate 30 deg decline from flat.
Step 2:
Sit at the end of the bench, dumbbells in each hand by your sides.
Step 3:
Secure your feet in the foot supports & the lie back on to the bench.
Step 4:
Curl the dumbbells up from your sides to chest height. If you are using a heavy weight you may need a spotter to assist you.
Step 5:
The dumbbells should be positioned either side of the chest, directly over the top of the elbows, palms facing forwards.
Step 6:
Brace the abdominals to maintain a straight back, breath out and press the dumbbells up in a straight line by extending the elbows fully.
Step 7:
Pause briefly, breath in and lower the dumbbells back down to the chest.

2 Push Up, Inclined

The inclined push up is another variation to the standard push up, but it targets the lower part of the chest muscle. Beginners might find it slightly easier than the standard push up as the elevated angle makes it less challenging. It can be used as a progression towards the push up or as an exercise to specifically focus on developing the lower chest.

Step 1:
Assume the normal push up position with both hands on a bench in front of you, shoulder width apart.
Step 2:
Wrists and elbows should be inline with the chest.
Step 3:
Fingers facing forward, lift off your knees so your body is in a straight line and supported only by your hands and feet.
Step 4:
Pull in the abdominals tight and keep the pelvis straight.
Step 5:
Maintain a straight back throughout the exercise.
Step 6:
Bend at the elbows to lower the body towards the bench until the upper arms are parallel to the edge of the bench.
Step 7:
Chest should be around 10cm off the bench.
Step 8:
Pause briefly then push back to the start position by extending the elbows.

3 Bench Press, Barbell, Declined

The Declined Barbell Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight.

Some Chest Workouts you should try

Beginners Chest Workout
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4 Bench Press, Barbell, Declined, Narrow Grip

The Declined Barbell Narrow Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The narrow grip will also help you work the triceps. Below is a video tutorial and step by step instructions on how to perform the Declined Barbell Narrow Grip Bench Press.

5 Bench Press, Barbell, Declined, Underhand Grip

The Declined Barbell Underhand Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The underhand grip will add another level of difficulty to this exercise. Below is a video tutorial and step by step instructions on how to perform the Declined Barbell Underhand Grip Bench Press.

6 Bench Press, Barbell, Declined, Wide Grip

The Declined Barbell Wide Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The wide grip will also help you work the shoulders. Below is a video tutorial and step by step instructions on how to perform the Declined Barbell Wide Grip Bench Press.

CHAPTER 2 Upper Chest Exercises

Looking for the best upper chest exercises to build strong and powerful pectoral muscles? An effective upper chest exercise is key to any chest routine as it not only develops the pectoral muscles, but also helps define and balance the whole upper body. A well developed chest plays a key part in physical contact sports such as martial arts and rugby that require a lot of pushing.

WorkoutBOX contains great exercises for upper chest that will help you build a set of strong upper chest muscles to be proud of. If you don’t want to be a pushover then add these upper chest exercises to your workout routine.

1 Dumbbell Flyes, Inclined Bench

Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.

Dumbbell Flyes, Inclined Bench Steps:

Step 1:
Take hold of a dumbbell in each hand and lie back on an inclined bench between 45 & 60 degrees with feet firmly placed on the floor.
Step 2:
Brace the abdominals and back muscles to insure alignment of the spine.
Step 3:
Make sure the small of the back is in contact with the bench throughout the movement.
Step 4:
Extend the arms and position the dumbbells together directly over the middle of the chest.
Step 5:
Fix the elbows, with a slight bend. This reduces stress on the elbow joint.
Step 6:
Maintaining the same elbow position gently lower the arms to the horizontal position either side of the torso until the shoulders are fully extended.
Step 7:
Raise the arms back to the start position and repeat for the required number of repetitions.

Top Tip:

The only movement should be in the shoulders, with horizontal flexion and extension. The elbows should be fixed with a slight bend. Inclining the bench focuses on the upper chest (pectoral) muscles.

2 Incline Press Machine

The Incline Press Machine is an effective exercise for strengthening and developing the chest muscles. Using the Incline Machine will help with stabilization, but may decrease the effectiveness of the exercise. Below you will find a video tutorial and step by step instructions on how to perform the Incline Press Machine.

3 Bench Press, Barbell, Inclined

The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. Using a barbell and the correct bench press equipment means that you can handle more weight with your bench press exercise.

Bench Press, Barbell, Inclined Steps:

Step 1:
Adjust a gym bench to a 45 deg incline.
Step 2:
Sit back on the bench with feet firmly on the floor.
Step 3:
Lift the barbell from the rack. If you are using a heavy weight you may need a spotter to assist you.
Step 4:
With the arms straight the bar should be positioned directly over the chest, in line with the elbows and palms facing forwards.
Step 5:
Brace the abdominals to maintain a straight back.
Step 6:
Breath in and slowly lower the bar back down to the chest in a controlled movement.
Step 7:
Breath out and press the bar up in a straight line by extending the elbows fully.

Top Tip:

Always ensure that you have a spotter with you when you are working close to your repetition max.

4 Bench Press, Barbell, Inclined, Narrow Grip


The Narrow Grip Inclined Barbell Bench Press targets the upper chest as well as the triceps. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a great way to do that. Below you'll find a video tutorial as well as step by step instructions on how to perform the Narrow Grip Inclined Barbell Bench Press

5 Bench Press, Barbell, Inclined, Underhand Grip

The Underhand Grip Inclined Barbell Bench Press targets the upper chest as well as the outer chest muscles. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a great way to do that. Below you'll find a video tutorial as well as step by step instructions on how to perform the Underhand Grip Inclined Barbell Bench Press.

6 Bench Press, Barbell, Inclined, Wide Grip


The Wide Grip Inclined Barbell Bench Press targets the upper chest as well as the outer chest muscles. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a great way to do that. Below you'll find a video tutorial as well as step by step instructions on how to perform the Wide Grip Inclined Barbell Bench Press

7 Bench Press, Dumbbell, Inclined


The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an additional challenge. Using dumbbells works the additional smaller fixator muscles that help to balance the body whilst the main muscle is working.

Bench Press, Dumbbell, Inclined Steps:

Step 1:
Position an adjustable bench to a 45 deg incline.
Step 2:
Sit at the end of the bench, dumbbells in each hand by your sides.
Step 3:
Lie on your back on a bench with feet firmly on the floor.
Step 4:
Curl the dumbbells up from your sides to chest height. If you are using a heavy weight you may need a spotter to assist you.
Step 5:
The dumbbells should be positioned either side of the chest, directly over the top of the elbows, palms facing forwards.
Step 6:
Brace the abdominals to maintain a straight back, breath out and press the dumbbells up in a straight line by extending the elbows fully.
Step 7:
Pause briefly, breath in and lower the dumbbells back down to the chest.

8 Bench Press, Dumbbell, Inclined, Neutral Grip


The Inclined Dumbbell Bench Press is an effective exercise for strengthening and developing the upper chest muscles. Switching your grip every so often can engage new muscle groups that you’ve never used before. Below is a video tutorial and step by step instructions on how to perform the Inclined Dumbbell Bench Press.

9 Push Up, Declined


This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have access to a bench and barbell, you can substitute with this exercise at home, in the park or a hotel room.

Push Up, Declined Steps:

Step 1:
Arrange yourself in the extended push up position, elbows straight, with feet on a bench and hands on the floor.
Step 2:
Ensure your body is evenly distributed by your hands and feet and that your back is straight with neutral spine.
Step 3:
Wrists and elbows should be in line with the chest.
Step 4:
Pull in the abdominals tight and keep the pelvis straight.
Step 5:
Maintain a straight back throughout the exercise.
Step 6:
Bend at the elbows to lower the body towards the floor until the upper arms are parallel to the floor and elbows are at right angles.
Step 7:
Chest should be close to the floor.
Step 8:
Pause briefly, then push back to the start position by extending the elbows.

Top Tip:

  • Keep the body straight throughout the whole movement. Stop, once form begins to fail.
  • To make it even more challenging, support your feet on a stability ball.

» Read more

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