5 Essential Chest Exercises For Great Pec’s

Aug 12
07:28

2010

Andrew Cheyne

Andrew Cheyne

  • Share this article on Facebook
  • Share this article on Twitter
  • Share this article on Linkedin

Build Great Chest muscles. The best way to build great chest muscles is with this group of exercises. Try them today!

mediaimage

Your Chest is a glory muscle group.  A defined chest looks great in a T-Shirt and even better without one on.  The chest muscle group is a essential part of the workout plan.  Here are 5 essential chest workouts that will really build a great chest.

Push-ups - Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again,5 Essential Chest Exercises For Great Pec’s Articles it is imperative to keep your back and body as straight as possible throughout this movement.

Flat Barbell Press - Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise.

Dips - Find a set of dip bars and position yourself on them with your knees bent and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.

Incline Barbell Press - This exercise is very similar to the regular barbell bench press except that you will be using an incline free weight bench press machine and your upper chest will be the muscle group worked instead of your middle chest. Lift the barbell off of the rack and slowly lower it to about 3 inches above your clavicle (just below your Adam’s apple) and then press the bar back to the start positionBe sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

Dumbell Flies - This exerciseis very similar to both the decline dumbbell flyes and the Butterflies. Position yourself on a free standing flat bench, flat on your back. Have your spotter hand you each dumbbell. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!