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Boca Raton Personal Trainer - Boca Raton FL Fitness Training
Fitness Professional John Brownlee

Professional Fitness Trainer
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Chest Exercise

Chest Exercises

Below are exercises instructions for an effective chest workout. Following the proper chest workout instructions correctly will help you to effectively and safely workout your body.

NOTE: Please talk to your doctor and consult with a certified personal trainer or fitness professional before starting any exercise program. Perform the exercises below at your own risk.

Chest Press Movements (Pectoral Exercises)
Flat Bench Press
Incline Bench Press
Decline Bench Press
Flat Bench Dumbbell Press
Incline Dumbbell Press
Dips
Flat Machine Press
Incline Machine Press
Decline Machine Press
(See bottom of page for Chest Training Equipment)

inclined bench pressdeclined bench press
inclined bench press                          declined bench press

Flat Bench Press

These movements are useful in isolating and strengthening the upper and lower pectorals, the anterior and posterior deltoids and the triceps.

  1. Lie flat on a bench, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.

  5. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

Flat Bench Dumbbell Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

  1. Lie flat on a bench, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the pair of dumbbells.

  5. Inhale and hold your breath as you lower the weight. When they reach the chest, begin to move the weight upward.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.


General Tip
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.

 

Flat Machine Press

These movements are useful in isolating and strengthening the upper and lower pectorals, the anterior and posterior deltoids and the triceps.

  1. Lie on a flat chest machine, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the weight.

  5. Inhale and hold your breath as you lower the weight. When they reach the chest, begin to move the weight upward.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

Incline Bench Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

  1. Lie flat on a bench, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.

  5. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

 

Incline Bench Dumbbell Press

These movements are useful in isolating and strengthening the upper and lower pectorals, the anterior and posterior deltoids and the triceps.

  1. Lie flat on a bench, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the pair of dumbbells.

  5. Inhale and hold your breath as you lower the weight. When they reach the chest, begin to move the weight upward.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

 

Incline Machine Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

  1. Lie on a inclined chest machine, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the weight.

  5. Inhale and hold your breath as you lower the weight. When they reach the chest, begin to move the weight upward.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

 

Decline Bench Press

This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here.

  1. Lie flat on a bench, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.

  5. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

 

 

Dips

Dips are a very old gym exercise that have endured the test of time. Neutral grip Dips works the upper pecs, the shoulders and the triceps. A pronated grip (thumbs pointed sideways rather than front to back) works the lats, triceps and lower precs.

  1. Place your hands on a Dip bar with your weight being fully supported by the arms.

  2. The knees should be bent slightly in front of the body with your chin on or very near your chest.

  3. Your body should form a crescent shape and remain like that through the entire range of motion.

  4. Slowly lower your body until you chin is near the height of the bar. To do this all your elbows to jut out. If you keep your elbows parallel to each other, the triceps do all the work.

  5. Concentrate on the chest pulling the elbows/deltoids together and raise your body upward back to the starting position.

  6. You may add resistance and make this exercise more difficult by holding a dumbbell between your feet.

  7. If you do not have access to a Dip Stand you may use 2 benches, bar stools or any other stationary objects of equal height.

 

 

Decline Machine Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

  1. Lie on a declined chest machine, feet firmly on floor.

  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

  3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.

  4. Your arms should be placed straight up with your hands gripping the weight.

  5. Inhale and hold your breath as you lower the weight. When they reach the chest, begin to move the weight upward.
  6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

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