Chest Workouts
Pectoralis Major

Chest Workouts

SEO has changed in some major ways over the last few years. Once upon a time, keywords and page rank were the bread and butter of a successful marketer. As search behavior evolved, search engines evolved as well. These days it's more important than ever to curate a stable of content that is tailored to your customers interests and needs. Pillar pages like this one allow you to organize and focus all of your content in a way that will connect you to more people and help you grow your business.

Bench Press

Select a weight with which you can perform between eight and 12 presses. If you cannot complete eight, the weight is too heavy. If you can complete more than 12, the weight is too light. A standard barbell weighs 45 pounds. If the barbell alone is too heavy, select a lighter bar. If the barbell isn't heavy enough, you can slide weight plates onto both ends to increase the resistance.

 

Step 1:  To begin the bench press, lie face up on the bench with your eyes underneath the barbell. If your feet reach the floor and you can keep your lower back, head, butt and shoulders pressed onto the bench, you are in the right position. If not, bend your knees and place your feet on the bench or on a box on the floor.

Step 2: Grasp the bar with your palms facing toward your feet.

Step 3: Position your hands slightly wider than shoulder-distance apart

Step 4: Push up to lift the barbell off the supports. Inhale, bend your elbows and lower the bar toward the middle of your chest

Step 5: Allow your elbows to drop lower than your sides. Exhale, straighten your elbows and push the barbell up.

Step 6: Keep a slight bend in your elbows at the top of the movement.

Step 7: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions.

Step 8: Place bar back on rack when the exercise has been completed.

Bench Press

 

 

Cable Pec Fly

Use lighter weight- Don’t try to be a hero with cable flies. The point is to burn out the muscle, which works best with a minimum of 10-12 reps. This applies especially if you pair the exercise with push ups.

 

Step 1: Set the pulleys to the middle position on both sides

Step 2: Stand upright with a handle in each hand and your arms extend out to the sides

Step 3: Keep your arms only slightly bent, head forward, reach your arms together horizontally across your body while maintaining your posture.

Step 4: Complete 3-4 sets hitting around 10-12 reps.

Cable Pec Fly

 

 

Close Grip Incline Dumbbell Press

Step 1: To begin the close grip incline dumbbell press, Grab a pair of dumbbells in each hand, lie on a bench set to a 45-degree incline

Step 2: Hold a pair of dumbbells at arm’s length above your chest, palms forward

Step 3: Keep your core braced and your elbows close to your body

Step 4: Lower the dumbbells to the sides of your chest

Step 5: Pause, and then push the weights back up to the starting position

Step 6: Complete 3-4 sets of 8-15 repetitions

Close grip incline dumbbell press

 

 

Incline Bench Press

Step 1: To begin the incline dumbbell bench press, lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.

Step 2: Inhaling slowly, move the bar down toward your upper chest.

Step 3: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.

Step 4: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions..

Step 5: Place bar back on rack when the exercise has been completed.

Incline bench press

 

 

Incline Dumbbell Flyes

Step 1: To begin incline dumbbell flies, Grab a pair of dumbbells in each hand, lie on a bench set to an incline of 30 degrees

Step 2: Press the dumbbells above you, keeping a slight bend at your elbows with the palms of your hands turned towards you.

Step 3: As you inhale, continue lowering the arms slowly to your sides until the weights reach your chest level, keeping your arms extended and maintaining the bend at your elbows

Step 4: As you exhale, reverse the movement and press the dumbbells up to your initial position

Step 5: Complete 3-4 sets of 8-15 repetitions

Incline Dumbbell Flyes

 

 

Low to High Cable Flyes

Step 1: To begin

Low to High Cable Flyes, set the cable machine handles on the lowest notch

Step 2: Grab a handle in each hand and step forward a step or two until the cable is tight

Step 3: With your elbows slightly bent and the palms of your hands facing in and up pull the handles together in the middle of your chest

Step 4: Hold for a half second and then bring your arms back down. This completes one repetition

Step 5: Complete 3-4 sets of 10-15 repetitions

low to high chest fly

 

 

Push ups

Step 1: Begin your pushups in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag.

Step 2: slowly bend your elbows and lower your chest towards the floor

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

push ups

 

 

Plate loaded incline press

Step 1: To begin your plate loaded incline press, pick your weight by putting plates on each side

Step 2: Adjust the seat

Step 3: Sit down and grip the handles

Step 4: Lift the weight by extending the arms without hyper-extending the elbows

Step 5: Lower the weight by bringing the arms back as far as your flexibility will allow

Step 6: Complete 3-4 sets of 8-12 repetitions

Incline Press

 

 

Standing Plate Press

Step 1: Stand with your feet slightly wider then shoulder width apart and your knees bent slightly as well.

Step 2: Pick up a weighted plate and hold it at chest level with your elbows bent.

Step 3: Push the weight straight out and lock your elbows out.

Step 4: Bring the weight back into your chest. This completes one repetition.

Step 5: Complete 3-4 sets hitting around 10-12 reps.

Standing chest press with weight plates

 

 

Vertical Press

Step 1: Add weight by putting plates on each side

Step 2: Adjust the seat

Step 3: Sit down and grip the handles

Step 4: Lift the weight by extending the arms without hyper-extending the elbows

Step 5: Lower the weight down slowly

Step 6: Complete 3-4 sets of 8-12 repetitions

Vertical Press