Best Chest Exercises- Highest Rated

Here’s a list of what are considered to be the best and most often used Chest exercises.

Tips:

• ·         Alternate between Barbell and Dumbbell for Bench press.
• ·         Flyes include one per week start with Flat/Incline/Decline/Cable.
• ·         Keep your elbows slightly inward toward your body don’t lock your           elbows.
• ·         Inhale while lowering the weight and exhale while lifting the weight.
• ·         Remember the greater action is when the weights are lowered so             don’t overload weights you can’t handle.
• ·         There are two common grips thumb around the bar and thumb                  under the bar to start off use the thumb around the bar it’s safer.
• ·         Use a spotter to help you rack and unrack the weights, if needed             ask the spotter to help you complete the set, if you don’t have a             spotter use the smith machine.

• Bench press Angles for Flat / Incline / Decline

• Flat Barbell Bench Press / Dumbbell press

The Barbell flat bench press hits the entire chest area. This is a pretty simple exercise to perform. To start, simply lie down on a flat bench. Lower the weight to chest level and press back up to the starting position (as in the image above) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Incline Barbell  Bench Press / Dumbbell press

The Incline bench press hits the upper chest area. This is a pretty simple exercise to perform. To start, simply lie down on an incline bench (check the bench position image at the beginning of this page). Lower the weight a little above chest level and press back up to the starting position (as in the image above) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Decline Barbell  Bench Press / Dumbbell press

 The Decline bench press hits the lower chest, to start lie down on the decline bench with your lower shins hooked beneath the leg supports at the end once in correct position Lower the weight a little above the chest level and push it straight back up until your arms are fully extended (check the bench position image at the beginning of this page) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Flat Dumbbell Flyes

This is a great movement for flat chest routine this exercise will stimulate the entire chest area to perform this exercise, simply pick up a pair of dumbbells like the flat bench press, lie back on the bench and bring the dumbbells to the side of your chest as in the image above, to just  above the parallel and bring the dumbbells back up. keep your arms slightly bent while performing this movement.                        

  

• Incline Dumbbell Flyes

This is a great finishing movement for the upper chest routine, this exercise will simulate the upper chest area, to perform this exercise simply pick up a pair of dumbbells like the incline bench press lie back on the bench and bring the dumbbells to the side of your chest as in the image shown above to just above parallel and bring the dumbbells back up , keep your arms slightly bent while performing this movement.

• Decline Dumbbell Flyes      

                                                                                                                             

This is a great finishing movement for the lower chest routine, t his exercise will stimulate the lower chest area. To perform this exercise simply pick up a pair of dumbbells like the declined bench press lie back on the bench and bring the dumbbells to the side of your chest as in the image shown above to just above parallel and bring the dumbbells back up keep your arms slightly bent while performing this movement.

• Cable Crossovers

                        

Step forward in front between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest.

• Push-Ups               

                                             

When down on the ground set your hands at a distance that is slightly wider than shoulder-width apart your feet should be set up in a way that feels right and comfortable to you, lower your body and push up as show in the image above.

• Dips (on parallel bars with slight forward lean)

       

                                    

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out,Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent,Reverse the motion by extending the elbow, pushing yourself back up into the starting position.