CHEST WORKOUT

Keep your back flat on the bench.Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest.

The Exercise: Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked.
Pause briefly, then lower slowly back to the starting position.

Barbell incline press

This exercise targets your upper chest area. Sit on the bench with your feet flat on the floor a little more than shoulder-width apart.
Position your back firmly against the bench.
Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight.

The Exercise: Slowly lower the bar until you make contact with the upper chest area.
Pause briefly, then drive the weight straight up over your chest until your elbows are locked.

Dumbbell bench press

As an alternative to the barbell incline press, the dumbbell bench press builds mass equally well and “stimulates” the chest muscles even more. Bend your elbows at a 90-degree angle so that your upper arms are parallel to the ground.

The Exercise: Press the weights up over your chest in a triangular motion until they
meet above the centerline of your body.As you lift, concentrate on keeping the weights balanced and under control.Then, follow the same triangular path downward as you lower the weights until your arms are slightly below parallel to the floor.

Dumbbell incline press

Both the dumbbell incline press and dumbbell bench press can be done on a flat or incline bench.Whereas the flat presses tend to work the lower and mid-chest area, the incline press causes you to shift the focus of the exercise to the upper chest area. Setting the incline bench at a steeper angle will place even more emphasis on the upper pecs.

Starting Position: Sit on the edge of an incline bench set at about a 45-degree angle.
Pick up a dumbbell in each hand and place them on your thighs.Then, one at a time, raise them up to shoulder level while you press your back and shoulders firmly against the bench.

The Exercise: Press the weights up to a point over your upper chest, palms facing forward (pointing toward your feet). Experiment with changing the angle of the bench: this will enhance muscle development by slightly shifting the emphasis of the exercise.

Starting Position: Sit down on the edge of a bench with a dumbbell in each hand.Then lie back, keeping the dumbbells close to your chest. At the lowest point, your bent elbows should be on a horizontal plane even with the bench.Then slowly bring the weights back up over your chest in an arc.The bend in
your elbows should remain constant throughout the exercise.

Cable crossovers

This exercise is similar to the “hugging”motion of the dumbbell flyes.
Starting Position: Take hold of the stirrup handles attached to the high pulley and stand about one foot in front of the weight stacks with a handle in each hand.