Chest Exercises. ( Part 1)

Here are some Chest Exercises you need to know to improve your Chest Muscles.

This is a list of 10 Chest Exercises :

Alternating floor press

How To Do The Alternating Floor Press
Starting position: Lie on the floor with two kettlebells next to your shoulders.
Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
Raise the kettlebell and repeat on the opposite side.


Bench press

How To Do The Bench Press
Starting position: Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Tip!: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.


Incline bench press

How To The Do Incline Bench Press
Starting position: Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.
As you breathe in, come down slowly until you feel the bar on you upper chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again.
Tip:It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Warning!: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.

Variations: You can use several angles on the incline bench if the one you are using is adjustable.


Bent-arm dumbbell pullover

How To Do Bent-Arm Dumbbell Pullover's
Starting position: Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell.
Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Old dumbbells in need of welding should never be used to perform this exercise.

Variations:You can perform this exercise using a barbell or an e-z bar instead of dumbbells..


Decline bench press

How To Do The Decline Bench Press
Starting position: Secure your legs at the end of the decline bench and slowly lay down on the bench.
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor.
Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
As you breathe in, come down slowly until you feel the bar on your lower chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

Tip: It should take at least twice as long to go down than to come up).

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can also use dumbbells or exercise bands to perform this exercise.

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