Set up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench

The barbell should be grasped slightly outside of shoulder width

Lift the barbell off the rack and move it to the starting position above the middle of your chest

Lower the bar in a controlled manner until is just touches your chest

Raise the bar back up until your arms are straight and your elbows are locked

Repeat for the desired number of reps This movement can also be performed on

an incline or a decline bench. Incline will target the upper chest a little more, while decline will target the lower chest.

Barbell Bench Press

On a flat bench with your feet flat on the floor, grab a dumbbell in each hand

Starting position is the arms above the middle of the chest with palms facing forward

Lower the weights by bending your elbows until they’re at a 90 degree angle, upper arms parallel to the floor

Push the weight back to the starting position in a controlled manner

Repeat for the desired reps As with the traditional bench press, this

movement can also be performed on an incline bench to target the upper chest or a decline bench to target the lower chest.

Dumbbell Bench Press

Grab a dumbbell in each hand and lie down on a flat bench with your feet flat on the floor

Lift the dumbbells over your chest with a slight bend in your arms – this is the starting position

Lower the dumbbells either side of your chest in an arc motion, maintaining the slight bend in the arms

Return the dumbbells to the starting position in a controlled fashion

Repeat This movement can also be performed on

an incline or decline bench, targeting the upper and lower chest respectively.

Dumbbell Flys

Set up by lying on a flat bench with your feet on the floor and your head at the end of the bench

Grab a single dumbbell and raise it over your chest, holding it with both hands

Keeping your arms and elbows as straight as possible, lower the weight in an arc over your head towards the ground

Return the dumbbell to the starting position above the chest in a controlled manner

Straight Arm Dumbbell Pullover

Lie down on a flat bench with your feet flat on the floor

Grasp the bar inside shoulder width, placing the hands approximately 14” apart

Raise the barbell over your body and move to the starting position above the middle of your chest

Lower the bar until it touches your chest lightly

Push the bar back up to the starting position, with your elbows locked and arms straight

Repeat for the target number reps

Close Grip Barbell Bench Press

Set up the same as a normal bench press – flat bench, feet on the floor

Hands should be outside shoulder width, a few inches wider than your normal bench press grip

Move the bar off the rack and to the starting position above the middle of the chest

Lower the bar in a controlled manner until it’s just touching the chest

Push the bar back up to the starting position, locking the elbows

Repeat

Wide Grip Bench Press

Lie on a flat bench with your head hanging slightly over the edge, feet flat on the ground

Grab the bar with a narrow grip, hands approximately 14” apart

Your elbows should be kept in throughout the motion

The starting position is with the arms extended over the chest

Slowly lower the bar in a controlled arc over your head and towards the floor

Pull the bar back up to the starting position slowly

This movement can also be performed with dumbbells if you don’t have access to a barbell

Bent Arm Pullover

Stand between the parallel bars at the dipping station

Grip the handles of the bars and set up in the starting position with the arms straight and elbows locked

The elbows should remain close to the body and the nips should remain straight

Lower your body forward by bending your elbows, leading with the chest as you go down

Push yourself back up to the starting position

Chest Dips

Adjust the cable pulley machine to shoulder height

Grab the handles with both hands and set up about a foot in front of the weights, one foot slightly in front of the other

Bring your hands together in front of your chest at a downward angle, maintaining a slight bend in your elbows

Pause for a moment as your hands meet in the middle

Return to the starting position in a slow, controlled motion

Cable Crossover

Set your bench up at a 45 degree angle

Grab a dumbbell with each hand and lie back on the bench with your feet flat on the ground

Raise the weights to shoulder height at either side of your chest with your palms facing each other

Extend the arms fully, locking out the elbows at the top of the movement

Return the weights to the position outside the chest in a controlled manner

Repeat

Hammer Grip Incline Bench Press

Set your bench to a slight decline, with the knees slightly higher than your head and your feet on the floor

Grab the bar with an extremely wide grip, with the hands close to the plates

Starting position is on the upper thighs

Raise the barbell up and over your head in an arc towards the floor

Return the bar to the starting position in a controlled manner

Wide Grip Decline Barbell Pullover

Lie down on a flat bench and grab the barbell with a medium grip, about 15” apart

Lock your arms straight and place the barbell on your upper thighs

Keep a tight core while lying flat, raise your arms in an arc over the chest and over and behind your head

Return the bar to the starting position in a controlled manner

Barbell Front Raise Pullover

Set up a bench at a 45 degree angle between the cable towers

Grab the handles in both hands with the palms facing up

Set up with a slight bend in the elbows, squeeze the chest and pull the cables in an arc until the meet in the middle of the chest

Pause for a moment in the middle of the movement before returning to the starting position slowly

Incline Cable Flys

H T T P : / / T A K E F I T N E S S . N E T / T H E - B E S T -C H E S T - E X E R C I S E S - F O R - M A S S /

I M A G E S V I A H T T P : / / D B . E V E R K I N E T I C . C O M /

Sources