Chest Exercises, Upper Body, Best Workout, Muscle Groups, Strong, bodybuilding.com, workout, workoutup.blogspot.com, Workout Routine
#1. Chest Exercises - Alternating Floor Press
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
#2. Chest Exercises - Around The Worlds
- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
#3. Chest Exercises - Bar Push-Up Smith Machine
- Using a smith machine, lower the bar so that when you’re standing next to it, it’s about knee height.
- Place your hands on the bar, slightly wider than shoulder-width apart, and then step your feet back so that your body is in a plank position. Your arms should be perpendicular to your body. This will be your starting position.
- Keeping your back flat and abs braced, lower yourself down by flexing your elbows so that your chest nearly touches the bar.
- Return to the starting position by pressing through your hands and contracting your pecs and triceps. Repeat for the recommended number of repetitions.
#4. Chest Exercises - Bar Throw And Press
- Using a smith machine, adjust the bar height so that when you are lying down the bar is slightly lower than arms distance away. Once you have added the appropriate weight to the bar, lie down on the bench and take a slightly than shoulder width grip on the bar. This will be your starting position.
- Lower the bar all the way down to your chest, and then in an explosive manner, push the bar up as fast as you can, releasing the bar from your grip at the top of the movement. Catch the bar with your arms extended, keeping a slight bend in your elbows.
- Lower the bar back down to the chest and repeat for the recommended number of repetitions.
#5. Chest Exercises - Barbell Bench Press - Medium Grip
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
- Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
#6. Chest Exercises - Barbell Bench Press-Wide Grip
- Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through your hips. Your back should be arched, and your shoulder blades retracted.
- Take a wide, pronated grip outside of the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position.
#7. Chest Exercises - Barbell Guillotine Bench Press
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.
- You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine.
#8. Chest Exercises - Barbell Incline Bench Press Medium-Grip
- Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
- Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position.
#9. Chest Exercises - Behind Head Chest Stretch
- Sit on the floor with your legs comfortably in front of you. Your chest should be up and your back straight. Put your hands on the back of your head and interlace your fingers. This will be your starting position
- Have your partner stand behind you and put his/her hands on the inside of your elbows. Allow them to pull back on your elbows until you feel a stretch in your chest and front delts. Hold for 10 seconds.
- After 10 seconds, try to bring your elbows in against your partner's resistance. Hold that contraction for 6 seconds.
- Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you for 30 seconds. (If you want, try contracting your upper back for greater ROM gains.)
#10. Chest Exercises - Bench Press - With Bands
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Variations: You can also use a pulley machine, dumbbells or a barbell for this exercise.
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
#2. Chest Exercises - Around The Worlds
- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
#3. Chest Exercises - Bar Push-Up Smith Machine
- Using a smith machine, lower the bar so that when you’re standing next to it, it’s about knee height.
- Place your hands on the bar, slightly wider than shoulder-width apart, and then step your feet back so that your body is in a plank position. Your arms should be perpendicular to your body. This will be your starting position.
- Keeping your back flat and abs braced, lower yourself down by flexing your elbows so that your chest nearly touches the bar.
- Return to the starting position by pressing through your hands and contracting your pecs and triceps. Repeat for the recommended number of repetitions.
#4. Chest Exercises - Bar Throw And Press
- Using a smith machine, adjust the bar height so that when you are lying down the bar is slightly lower than arms distance away. Once you have added the appropriate weight to the bar, lie down on the bench and take a slightly than shoulder width grip on the bar. This will be your starting position.
- Lower the bar all the way down to your chest, and then in an explosive manner, push the bar up as fast as you can, releasing the bar from your grip at the top of the movement. Catch the bar with your arms extended, keeping a slight bend in your elbows.
- Lower the bar back down to the chest and repeat for the recommended number of repetitions.
#5. Chest Exercises - Barbell Bench Press - Medium Grip
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
- Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
#6. Chest Exercises - Barbell Bench Press-Wide Grip
- Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through your hips. Your back should be arched, and your shoulder blades retracted.
- Take a wide, pronated grip outside of the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position.
#7. Chest Exercises - Barbell Guillotine Bench Press
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.
- You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine.
#8. Chest Exercises - Barbell Incline Bench Press Medium-Grip
- Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
- Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position.
#9. Chest Exercises - Behind Head Chest Stretch
- Sit on the floor with your legs comfortably in front of you. Your chest should be up and your back straight. Put your hands on the back of your head and interlace your fingers. This will be your starting position
- Have your partner stand behind you and put his/her hands on the inside of your elbows. Allow them to pull back on your elbows until you feel a stretch in your chest and front delts. Hold for 10 seconds.
- After 10 seconds, try to bring your elbows in against your partner's resistance. Hold that contraction for 6 seconds.
- Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you for 30 seconds. (If you want, try contracting your upper back for greater ROM gains.)
#10. Chest Exercises - Bench Press - With Bands
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Variations: You can also use a pulley machine, dumbbells or a barbell for this exercise.
Source: Bodybuilding.com
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