You may religiously perform leg day and work hard at the gym to build those biceps…but don’t skip chest day! Working your chest can help improve the strength of your arms and back. Your chest includes some of the biggest muscles in your upper body! Your chest is composed of pectoralis major and pectoralis minor. Including a variation of chest exercises will work your various parts of your chest in different ways. Try incorporating these 5 chest exercises to reap the benefits of a strong, solid chest!
How To: Lay flat on your stomach and tighten your core muscles. Make sure your body forms a straight line and face the floor. With your feet nearly shoulder width apart and hands just outside your chest, push up and repeat.
2. Bench Press
How To: Lay down on the bench and position yourself so that the bar is just above your chest. Grip the bar with your hands a little wider than shoulder width apart – play around and see what’s comfortable for you. Push the bar up and slowly lower it down, repeat. Start with a low weight and slowly work your way up.
3. Incline Dumbbell Bench Press
How To: Adjust the bench so that it is positioned at a 45-degree angle. Grab a pair of dumbbells, make sure it’s a manageable weight, and sit back on the bench. Start with each dumbbell in either hand, rotate your palms forward. Slowly lift the dumbbells above your head into an A formation and bring them back down with control.
4. Dumbbell Chest Fly
How To: Lay down on a flat bench. Firmly grip the dumbbells in each hand and outstretch your arms on either side of you with your palms facing upward. Slowly lift each arm so they meet at the top. Bring the weights back down on either side of you and repeat. Be sure your arms aren’t falling down or going to low on the way down.
5. Dumbbell Squeeze Press
How to: Lay down on a flat bench. Start with both arms in the air above your head in a neutral grip. Slowly bring both dumbbells down towards your chest. Your arms should end in a 90-degree angle slightly above your chest.