chest

TOPE 5 EXERCISE FOR CHEST

Barbell Incline Bench Press  

Barbell Incline Bench Press is listed as number 1 because it is simply the best exercise for hitting the Chest's Pectoralis Major, Clavicular. Barbell Incline Bench Press works the Deltoid, Anterior and Triceps Brachii as Synergist and with Stabilizers Biceps Brachii, Short Head.
Follow this procedure for performing Barbell Incline Bench Press correctly.
  1. Lie on an incline bench and grip barbell slightly wider than shoulder width. 
  2. Keep feet flat on floor, butt and shoulders planted firmly on the bench and un-rack the weight.
  3. With arms straight over your chest lower the bar to your upper chest, while inhaling, pause briefly. 
  4. Drive the weight back up, while exhaling, to the starting position.
  5. Continue until the desired number of repetitions has been met.
Tips: Make sure that the bench is angled at no more than 30 degrees. Avoid bouncing and jerking the weight, instead use a smooth and controlled motion. Avoid locking elbows at top of movement.



DIPS
Chest Dips is similar to the triceps version. Chest Dips closely resemble what you would be trying to accomplish with the decline press when trying to work the phantom 'lower Pecs'.  With using a wide dip bar you will target the Pectoralis Major, Sternal more than just the Triceps Brachii. Chest dips is a great finishing exercise that also strengthens the triceps for chest pressing exercises. To work the chest and not so much the triceps, lean slightly forward. As you increase in strength you can add a weight belt and some plates, hold a dumbbell between your feet or use other weighted dip equipment.
Perform Dips as Follows:
  1. Start with your arms almost fully extended with shoulders above hands.
  2. Lean slightly forward to keep tension more so on the Pecs than the triceps.
  3. Lower body by bending arms allowing elbows to flare out to sides.
  4. When stretch is felt in the chest, pause and squeeze your Pecs then push body up to starting position.
  5. Repeat reps to failure.
Tips: To work the chest and not so much the triceps, lean slightly forward. Never lock your elbows. Bending your legs and crossing your feet will shift the center of gravity to aid in leaning forward, allowing more of the chest muscle to be involve. If you have shoulder problems, consider skipping this exercise.

 

Barbell Bench Press

Barbell Bench Press (Bench Press) is the most recognizable and most use chest exercise. The Bench Press seems to gauge your strength in many eyes. How many times have you heard the question asked "how much can you press". There is very little relevancy in that question unless you're competing as a power lifter. Barbell Bench Press is by far the best exercise for targeting the Pectoralis Major, Sternal. Barbell Bench Press uses the Petoralis Major Clavicular, Deltoid Anterior and Triceps Brachii as synergist with stabilizer Biceps Brachii, Short Head.
The following is the correct procedure for completing Barbell Bench Press:
  1. Lie on a flat bench and grip barbell slightly wider than shoulder width. 
  2. Keep feet flat on floor, butt and shoulders planted firmly on the bench and un-rack the weight.
  3. With arms straight over your chest lower the bar to your upper chest, while inhaling, pause briefly.
  4. Drive the weight back up, while exhaling, to the starting position. 
  5. Continue until the desired number of repetitions has been met. 
Tips: Come to a complete stop after the barbell touches your chest. Avoid bouncing and jerking the weight up using momentum, instead use a smooth and controlled motion. Avoid locking elbows at top of movement.





PUSH UPS
  1. Lie on a mat with your hands directly underneath your shoulders and your toes on the floor.
  2. Push up keeping your body straight in the plank position so only your hands and toes are touching the ground.
  3. Lower yourself very slowly back to the ground stop just short of resting your body.
  4. Push up again very slowly.
  5. The key is to go very slowly and work as though you are straining against a force stronger than you are. Repeat until you fail.                                                             




Flat/Incline Dumbbell Fly
The Dumbbell Fly is an isolation exercise for the Pectoralis Major, Sternal. When the Dumbbell Fly is performed correctly, your  Pecs will be doing almost all the work. Both Flat and Incline Flies are performed the same way with hitting the chest at slightly different angles. For optimal results you should alternate between the flat and incline flies.
  1. Lie on bench with dumbbells at arm's length with a slight bend in elbows (internally rotate shoulders so elbows to the sides). 
  2. With palms facing in, slowly lower the dumbbells out to the sides while inhaling until you feel a comfortable stretch.
  3. Bring the dumbbells back up together while exhaling as if you were hugging a barrel.
  4. Repeat.
Tip: Be sure not to bend your arms too much. If you bend your arms to a 90 degree angle to complete the rep, the weight is too heavy
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