Strength Exercises for the Chest
Strength exercises for the chest will utilize the inner, outer, lower and upper pectoral muscles.
Browse through the selection of strength exercises for the chest below:
Bench Press
- Lie down on your back on the bench and grasp the handles with your hands.
- Push the handle bars straight up until your elbows are close to being locked and lower them back slowly after a short pause.
- Breathe out while pushing the bar and breathe in while lowering it back.
Chest Press using Pronation Grip
- Sit down on the bench and grab the handles with your hands, palms facing the floor.
- Push the handles forward until your arms are close to being fully extended and slowly let them swing back after a short pause.
- Breathe out while pushing forward and breathe in while letting the handlebars swing back.
Chest Press using Neutral Grip
- Sit down on the bench and grab the handles with your hands, palms facing each other.
- Push the handles forward until your arms are close to being fully extended and slowly let them swing back after a short pause.
- Breathe out while pushing forward and breathe in while letting the handlebars swing back.
Chest Fly
- Sit down on the bench and position your arms against the arm pads, elbows at 90 degree angles.
- Push your hands towards each other in front of your chest and let them go back after a short pause.
- Keep your back straight throughout.
Chest Fly on High Pulley
- Stand up in front of the high pulley machine with your back facing it and grab both handles at shoulder height.
- Pull the handles forward until your hands are in front of your abdomen and allow them to go back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Chest Fly on High Pulley - One-Arm
- Stand up next to the high pulley machine and grab the handle with one hand at just above shoulder height.
- Pull the handle towards you until your hand is in front of your abdomen and allow it to go back after a short pause. Alternate hands after your set.
- Try to maintain the same angle in your elbows throughout.
Chest Dip
- Grip both bars with your hands and lower yourself until your elbows are at 90 degree angles.
- Lift yourself up by extending your arms until your elbows are close to locking and lower yourself back after a short pause.
- Breathe out while pushing yourself up and breathe in while lowering yourself down.
Pullover
- Sit down on the machine, fasten the seat belt (if any) and position your arms up on the arms' structure above your head.
- Lower your hands down until your upper arms are parallel to your upper body and allow them to slowly swing back after a short pause.
- Try to keep your back straight throughout.