FREE Muscle Building Workouts
Learn How To Reprogram Your "Muscle Software"
For Amazing Gains In Muscle Mass and Power!
Enter your first name and a valid email address
for instant access to the free workout routines.
Bodybuilding Chest (Pecs) Exercises
A flattering body part for men who have developed a full
The chest actually consists of upper and lower portions. You need to include
flat, decline and incline bench movements to fully develop the upper, middle
and lower chest.
Also to target the middle and outer areas requires a variety of exercises which
I will cover here.
To develop the chest initially you should use mostly free weights and compound
Here are the top exercises for the chest muscles
Bench Press - Flat: The bench press is fundamental in a training regime to build mass in the chest,
front deltoids and triceps.
Lie on a bench with your feet on the floor. Grasp the bar a little wider than
Lower the bar to your chest slowly, DO NOT rest the bar on your chest. Press the
weight up again until your arms are extended with a slight bend at the elbow.
Remember to have a spotter present when you are attempting to press heavy
The bench press works all areas of the chest.
Variations include machine presses.
Incline Bench Press: This is just like the bench press with the exception of having the bench at an
incline angle of your choice. Remember the higher the angle
the more your front delts are coming in to play.
The incline press focuses on the upper chest area.
Decline Bench Press: The decline press is done on a decline bench so that your upper body is angled
This works the lower area of your chest.
Its especially important to have a spotter present with decline presses as its
much easier to get into difficulty.
The dumbbell press is done on a bench but its done with dumbbells instead of the
It works the chest muscle through a greater range of motion than using the
barbell alone. And using two separate weights forces the stabiliser muscles to
Hold two dumbbells in your hand while sitting on the end of a bench, sit back
and bring the dumbbells straight up overhead.
Lower the weight towards your outer chest slowly and under control. Press the
weight back up again to finish the rep.
Incline Dumbbell Press: Like the incline bench press only using dumbbells.
This exercise works the middle and upper pectoral muscles.
Decline Dumbbell Press: Again this is like the bench press
version only with dumbbells.
This exercise works the middle and lower pectoral muscles.
Push Up: The push up can be performed anywhere you have floor space. It requires no
equipment and is useful when travelling.
Kneel down on the floor, place your hands in front of you on the floor and lift
up your knees until its just the tips of your toes on the floor. Lower your
upper body until your chest almost touches the floor, push yourself up again and
Dumbbell Fly's: Lie on a bench and hold two dumbbells at arms length above you , palms facing
each other. Keeping your arms straight, lower the weights out to the side of you
in an arc motion. Stop short of parallel and using your chest muscles bring the
weights together again in an arc motion.
Remember to keep a slight bend in the elbow joint as you move through the
movement to prevent injury to the joint
Dumbbell Incline Fly's: Dumbbell incline fly's are a variation on flat fly's. Using an incline bench
repeat the procedure as for flat dumbbell fly's.
Dumbbell Decline Fly's: Again decline fly's are a variation on flat fly's. Be sure you have a spotter
present to watch you don't strain yourself in an awkward position.
It might also be a good idea to have the spotter hand you the weights after you get
yourself into the decline position.
Variations on dumbbell fly's are fly's done using cables such as standing cable
fly's and bench cable crossovers.
Also machine fly's are useful as well. The add that element of safety also to
Dips: Dips have a similar effect as decline presses. Dips are done using your own body
weight. As you become stronger you can add more weight by holding a dumbbell
between your feet.
Hold onto the parallel dip bars at arms length. Slowly lower yourself as far as
you can down. Press back up to the starting position from there.
To lean further forward and involve more of your chest, cross your feet behind
you which causes the body to lean forward during dips.
Click Here For Your Free
comments or feedback? Feel free to e-mail at: