Chest Exercises

The Bench Press

The bench press, which is also called the chest press, is regarded as one of the most popular and best chest exercises. The bench press gives a major workout to the chest, but also improves the triceps and the muscles in the shoulders as well. The bench press consists of some pretty basic moves. Lie on bench and hold the weight directly above the chest. Slowly bring the weight down to a point where the elbows are bent 90 degrees and then lift the weight directly over the chest, without locking your elbows.

The bench press can come in many different flavors. Instead of the typical bar and weights, barbells or dumbbells can be used. You can actually stand up and perform a variation of the bench press by using resistance bands. One should start the bench press with one of the more basic variations and then as your muscles strengthen, you can advance to the more challenging techniques.

Push Ups

A list of the best chest exercises would not be complete without push ups. Even bodybuilders commonly incorporate push ups into their routines. Not only do push up serve to strengthen the chest muscles, but they also improve the muscles throughout the upper torso.

In order to carry out a basic push up, your hands should be fixed on the floor, shoulder width apart. The lower body should be supported by your knees or toes. Bend your elbows and lower yourself to a desired resistance point and then push your body back up again. Be careful not to lock your elbows. Doing push ups with your body supported by your toes is quite a bit more difficult. Another variation to consider is to place your hands on a gym ball while doing your push ups to add a little balance training.

The Chest Fly

Another exercise to get the chest muscles stronger is the chest fly. This exercise is also performed on a bench, with the arms extended directly over the body, with weights in both hands. The palms should be facing in. The weights should then be slowly lowered out beside the body, slightly bending the elbows and then returning the arms to the original position.