Chest Exercises

Exercise Name	Exercise Instructions	Click Graphic to Enlarge
Straight Arm BB Pull-Over	Lie on a flat bench with your head near one end and your feet flat on floor. Hold a barbell above your chest with your hands 24 inches apart. Keep your arms straight and your elbows locked and inhale as you lower the barbell in a semicircle behind your head as far as possible without causing pain. Exhale as you return to the starting position. Remember to breathe very deeply to expand your chest as much as possible and to keep your head and hips on the bench.
Bent Arm BB Lateral	Grip the bar with your hands about 14 inches apart. Keep your elbows in at all times and your arms bent as you push the barbell off your chest and lower it toward the floor. At the point where the plates almost touch the floor, reverse the movement and pull the bar back to your chest along the same arc. Make sure the bar stays as close to your head as possible. Breathe heavily and don't lift your hips off the bench.
Decline DB Lateral	Lie on a decline bench and hold a pair of dumbbells at arm's length above your shoulders with your palms facing each other. Slowly lower the dumbbells in a slight semicircle to the sides of your chest. Retrace the movement, pressing the dumbbells up to the starting position Breathe heavily and hold your chest high while concentrating on your pectorals.
Decline DB Deep Lateral	Lying on a decline bench, and hold dumbbells together at arms' length above shoulders, palms in. Slowly lower dumbbells outward in semicircular motion until even with chest. Return to starting position in a semicircular motion.
Parallel Bar Dips	Keep your elbows in at your sides and don’t let your body swing back and forth during the exercise.
High Pulley Chest Laterals	Lean forward while holding pulleys. Push out in one steady movement.
Incline BB Bench Press	Use a grip that's about six inches wider than shoulder width. Lower the bar under complete control until it almost touches your chest, pause momentarily, then press it back up to full arm's length. Do not arch your back too sharply and don't raise your hips off the bench.
Incline DB Lateral	Lie on an include bench and hold a dumbbell in each hand with your palms forward at arm's length above your shoulders. Slowly lower the dumbbells in a slight semicircle to the sides of your chest. At the bottom of the movement your elbows should be bent and pointing downward and your forearms should be almost vertical. Retrace the movement and return to the starting position.
Chest Machine	Use a grip that's just slightly wider than your chest. Keep your rib cage high and your head and hips on the bench at all times.
Medium Grip Bench Press	Lie on your back on a bench with your feet flat on the floor. Hold a barbell over your chest with a grip that's about six inches wider than shoulder width. Lower the bar to your chest and touch about one inch below your nipples. Push the bar to arm's length. Keep your elbows out and your chest high. Lower the weight with complete control and pause at your chest. Keep your head on the bench, and don't arch your back too sharply. Don't raise your hips off the bench.
Pec Deck	Take a comfortable position on the pec deck. With your forearms straight up and pressing firmly against the pads, bringing the pads together by contracting your pectorals. Return to the starting position using a slow, controlled motion.
Pushups	Lower yourself until your chest almost touches the floor. Pause momentarily at the bottom of each rep. You can make the exercise easier by supporting your lower body with your knees instead of your toes.
Straight Arm Dumbbell Pull-Over	Lie on a flat bench with your head extending over one end and your feet flat on the floor. Place your hands flat against the inside plate of the dumbbell and hold it at arm's length above your chest. Keep your elbows locked and lower the dumbbell behind your head in a semicircle as far as you can without causing pain. Return the dumbbell to the starting position. Breathe deeply and keen your head down and your chest high throughout the exercise to expand your rib cage as much as possible. You can also do this exercise with a barbell.