🔥MY TOP 4 CHEST EXERCISES

🚨 ROUND THE WORLD FLYE

✅ Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only)
  • Mechanics: Isolation
  • Force: Push
ROUND THE WORLD FLYE
ROUND THE WORLD FLYE

✅ Starting position

  1. With a dumbbell in each hand, sit on a decline bench, rest the dumbbells on your knees, and hook your feet under the foot pads. (Or have a spotter hand you the dumbbells after you sit down and hook your feet.)
  2. Lie back on the bench and, as you do so, raise the dumbbells over your upper abdomen.
  3. Flex your elbows a little, and internally rotate your shoulders so that your elbows point out to the sides.

✅ Execution

  1. Inhale as you slowly lower the dumbbells in a semicircular motion to your sides until you feel a slight stretch in your chest.
  2. Exhale as you reverse the motion and bring the dumbbells back up over your chest in a hugging movement.
  3. Repeat for the prescribed number of repetitions.

🚨 SMITH MACHINE PRESS

SMITH MACHINE PRESS
SMITH MACHINE PRESS
  • Place a flat bench centered inside a Smith machine and make sure the safeties are properly in place.
  • Lie face-up on the bench inside the machine with your back completely supported and your feet firmly on the floor. Your body should be centered in the unit even though you’re working just one side at a time.
  • Move your body up or back on the bench so that the bar hits your lower chest when it’s in the down position.
  • Grasp the bar with both hands using a wide, overhand grip and rotate the bar to unrack it and hold it directly above you.
  • Remove one hand from the bar. This is your starting position.

🚨 HOW TO:

  1. Bend your arm and slowly lower the bar toward your lower chest. Your elbow should be pointing down and out to your side.
  2. When the bar reaches chest level, forcefully extend your arm, pressing the bar back to the starting position.
  3. Squeeze your chest hard at the top, forcing as much blood into your chest as possible before beginning the next rep.
  4. Once you’ve completed all your designated reps with one arm, switch hands and perform the same number of reps on the other side.

🚨 PLATE PULL OVER

✅ Exercise details

  • Target muscle: Sternal (lower) Pectoralis Major
  • Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid,  Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
  • Mechanics: Isolation
  • Force: Push
PLATE PULL OVER
PLATE PULL OVER

✅ Starting position

  1. Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface. Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance.
  2. Hold a Plate with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.

✅ Execution

  1. Exhale as you slowly lower the Plate in a backward arc behind your head until your elbows are level with your ears.
  2. Hold for a count of two.
  3. Inhale as you slowly raise the Plate back over your head to the starting position using the same arcing motion.
  4. Repeat for the desired number of repetitions.

🚨 SINGLE ARM PRESS

SINGLE ARM PRESS
SINGLE ARM PRESS

🚨 How To Perform Exercise
✅ Steps :

  • Start off by sitting on bench machine press with your feet flat on the floor and holding a handle in one hand with arm extended straight over your chest.
  • Then slowly lower your arm until it is at about shoulder, keeping a 90 degree angle in your arm until you feel tension in your chest.
  • Hold this position for a count then return back to the starting position.
  • Repeat for as many reps and sets as desired.

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