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4 Chest Exercises That Really Work

Elvis Elvis

1.) Bench Press

Works the outer Pectorals. Start with the dumbbells at arms length above the chest, but in line with the shoulders. Lower the dumbbells to a position relative to the chest with hands about an inch below the nipples of the pectorals. Elbows are back, and the chest is held high. Inhale as dumbbells are lowered and exhale as you push dumbbells back to arms length. Lower the weight with complete control, making a definite pause at the chest before pressing it back to the starting position.

2.) Incline Bench Press

Works the upper pectorals. As you lie on the gym ball, drop your butt so you angle your upper body 30-45 degrees. Start with dumbbells about 6 inches wider than your shoulder width. Lower the dumbbells from arms length to a position on the upper chest about 3 inches above the nipples of the pectorals. Elbows are back, and the chest is held high. Inhale as dumbbells are lowered to upper chest and exhale as you push dumbbells back to arms length. Lower the weight with complete control, making a definite pause at the chest before pressing it back to the starting position.

3.) See Saw Bench Press

Start in the bottom position with the dumbbells at chest level. Push the left dumbbell up until your arm is fully extended. As you lower your left arm, start pushing up with the right arm. The dumbbells should pass each other about midway. Your right arm should now be fully extended and your left should be at chest level. Now begin lowering your right arm and raising your left. Repeat until all repetitions are complete.

4.) Dumbbell Flyes

4 Chest Exercises That Really Work

Start with dumbbells at arms length above the shoulders with palms facing each other. Lower the dumbbells out to each side of chest in a semicircular motion until the weights are about even with the sides of your chest but back slightly towards your ears. From this position return the weights back above the chest using the same path you used originally. Exhale at the top position. You should breath heavily, hold your chest high, and concentrate on your pectorals.