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One of the most classic and efficient chest exercises is the barbell bench press. This exercise works both your chest and tricep muscles, giving you a great upper body workout. To do this exercise, lie on a flat bench with your feet flat on the floor and your back against the bench. Hold a barbell above your chest and lower it down until your elbows are at a 90-degree angle to your shoulders. Push the bar up to the starting position and repeat for a set number of reps.
Shop The Collection: Smith MachinesThe incline barbell bench press is a variation of the standard bench press that helps target the upper portion of the chest muscle. To do this exercise, start by adjusting the incline of the bench so that it is at an angle of 45 degrees. Then, lie down on the bench and hold a barbell above your chest. Lower the barbell down to your chest, keeping your elbows tucked in close to your sides. Pause for 1 second and then lift the barbell back up to the starting position.
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This variation of the bench press works the lower portion of the chest muscle. To do this exercise, adjust the decline of the bench so that it is at a 45-degree angle. Lie down on the bench and hold a barbell above your chest. Lower the barbell down to your chest and pause for 1 second. Then, press the barbell back up to the starting position.
Shop The Collection: DumbbellsCable flys are a great exercise for isolating the chest muscles. To do this exercise, stand in between two cable machines with the pulleys set at shoulder height. Grab each handle with one hand and step away from the cable machine. Your arms should be slightly bent and your palms facing each other. From here, press your hands together in front of your chest and then slowly return to the starting position.
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The dumbbell chest press is another great exercise for targeting the chest muscles. To do this exercise, lie down on a flat bench with your feet flat on the floor and your back against the bench. Hold a dumbbell in each hand and press them up over your chest. Pause for 1 second and then lower the weights back down to the starting position.
The incline dumbbell chest press is a variation of the standard dumbbell chest press that targets the upper portion of the chest muscle. To do this exercise, adjust the incline of the bench so that it is at an angle of 45 degrees. Lie down on the bench and hold a dumbbell in each hand. Press the weights up over your chest and then lower them back down to the starting position.
The decline dumbbell chest press is a variation of the standard dumbbell chest press that targets the lower portion of the chest muscle. To do this exercise, adjust the decline of the bench so that it is at a 45-degree angle. Lie down on the bench and hold a dumbbell in each hand. Press the weights up over your chest and then lower them back down to the starting position.
Push-ups are a great bodyweight exercise for targeting the chest muscles. To do this exercise, get into a plank position. Keeping your core tight, bend your elbows and lower your chest down towards the ground. Pause for 1 second and then push yourself back up to the starting position.
Chest dips are a great way to work your chest muscles. To do this exercise, sit on a dip station with your arms extended out in front of you. Slowly lower your body down until your elbows reach a 90-degree angle. Pause for 1 second and then press your body back up to the starting position.
The chest press machine is a great way to target the chest muscles without the need for a spotter. To do this exercise, sit down on the machine and grab the handles with your palms facing forward. Press the handles out in front of you and pause for 1 second. Then, slowly return to the starting position.
Building an impressive and powerful chest requires dedication and hard work. With these 10 chest exercises, you can give your chest the workout it needs to become bigger and stronger. Be sure to mix up your routine and challenge your muscles with different movements. Have fun and stay safe!
