🔥5 BEST CHEST EXERCISES | Picture & Guide

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💪 5 BEST CHEST EXERCISES 👇

🔥 Incline Barbell Bench Chest Press

✅ Equipment required: Barbell / EZ-Bar
✅ Primary muscle group(s): Chest
✅ Secondary: Abs, Shoulders, Triceps
Incline Barbell Bench Chest Press
Incline Barbell Bench Chest Press

✅ HOW TO:

  • Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
  • Sit on the bench placing your back firmly against the backrest.
  • Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
  • Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
  • As you inhale, lower the barbell slowly until it touches your upper chest.
  • Hold for a count of one while squeezing your chest muscles.
  • Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
  • Repeat.

🔥 Smith Machine Bench Chest Press

Smith Machine Bench Chest Press
Smith Machine Bench Chest Press

HOW TO:

  • Position a flat bench below the barbell of a Smith Machine.
  • Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.
  • Push the barbell up then immediately rotate it so the hooks turn out. Do not flare out your elbows.
  • Slowly lower the barbell and pause just above your chest.
  • Push the barbell back up to the starting position.
  • Repeat the movement.

🔥 Dumbbell Flat Bench Press

✅ Equipment required: Dumbbell
✅ Primary muscle group(s): Chest
✅ Secondary: Abs, Shoulders, Triceps
Dumbbell Flat Bench Press
Dumbbell Flat Bench Press

✅ HOW TO:

  • Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  • Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  • Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  • Push the weights up by straightening your arms.
  • As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  • Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  • Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  • Repeat

🔥 Butterflies / Pec Deck / Seated Machine Flyes

Butterflies / Pec Deck / Seated Machine Flyes
Butterflies / Pec Deck / Seated Machine Flyes

✅ HOW TO:

  1. Sit on a pec deck machine with your back flat against the back rest.
  2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
  3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
  4. Inhale as you return to the starting position in a controlled movement.
  5. Repeat.

🔥 Flat Bench Dumbbell Flyes

✅ Equipment required: Dumbbells
✅ Primary muscle group(s): Chest
✅ Secondary: Abs, Shoulders, Triceps
Flat Bench Dumbbell Flyes
Flat Bench Dumbbell Flyes

✅ HOW TO: 

  • Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
  • Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
  • With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
  • When the dumbbells are parallel with the ground, pause, and return to the starting position.

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