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By: Obi Obadike
I want to share my five favorite chest workouts, which I alternate during the course of a week. You can do these any time, at any gym. When implementing these chest exercises for the first time you will feel some soreness, which should subside after your body acclimates. All of these exercises help sculpt and tone.
The first exercise uses the butterfly chest machine and is performed by squeezing the forearms and elbows together. Be sure to squeeze your pecs at the peak of this movement and make sure you are breathing properly. This helps you relax throughout the exercise.
The second is the flat bench press to work the chest and triceps. Indirectly, it also works your shoulders. Make sure you are inhaling and exhaling while you are breathing through this exercise.
The third exercise is flat dumbbell press which targets the middle and outer region of the pectorial muscle. Performing this exercise allows for an increased range of motion and a better stretch.
Cable crossovers work the middle chest. Perform this while standing by grabbing each high pulley using the small one-hand attachment for each hand. Slowly bring your arms together in a controlled fashion. At the peak of this movement, really flex your pec muscles together for a one-count, then return to the start position and repeat.
Machine bench presses work the middle chest. Perform this by pressing the weight outward and upward in an explosive fashion. When returning to the starting position, lower the weight in a slow and controlled fashion.
The final exercise is dips, these work the chest and triceps. While performing this exercise make sure you slowly lower your torso down to the point where your chest nearly touches the front of the dip bar. Then, return to the starting position. I perform these six exercises at about 10 to 12 reps, three to four sets, to sculpt and tone my chest.
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