Basic Exercises For Training Your Chest

Over the past few weeks I have talked about the essentials of training and dieting, which has ultimately led up to the content I’d like to get into for the next few weeks. Now that you have some basic fitness knowledge I’m going to talk about more specialized workout routines.

This week’s content is all about building a bigger and stronger chest. I’m going to talk about different exercises you can do for this muscle group, as well as specific rep ranges for different fitness goals.

Common Chest Exercise:

• Push-Ups – The most basic and well known of all chest exercises, the push-up can be done almost anywhere and in many different positions to focus on different parts of the chest or triceps
• Bench Press – the bench press is the king of all chest movements. It is the perfect compound movement to build both strength and size, and it comes with different variations such as flat, incline, or decline. It is also recommended to mix up your routine by doing dumbbell bench press or using chest press machines
• Dips – dips are a little bit more advanced of a lift so if you are a beginner to weight training I suggest using an assisted dips machine. You will want to dip down so that your elbows make a 90-degree angle and then push up so that your arms become straight. This exercise is great for the lowest, outer facing areas of the chest as well as the triceps
• Fly’s – This exercise is among my favorites for chest and can be done with dumbbells, and cables at many different angles. Differing angles help to work on different parts of the chest and the key to doing these correctly is to keep you elbows bent at around 45 degrees and only pivot at the shoulder joint. If you can imagine that you are hugging a large tree, you probably have the proper form
• Pullovers – This is another one of those advanced lifts that can be especially troublesome if you have had previous shoulder injury. In this lift, you are laying flat, taking a comfortably weighted dumbbell, and extending it from being over your torso to behind your head. You should feel a stretch in your sides and chest. Following the extension you will bring the dumbbell back up over your torso and then repeat.

To learn more about these chest exercises and how to train your chest effectively, check out the 8 Tips To Build Huge Chest Muscles Fast