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The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a diffi more...
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The Declined Barbell Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight.
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The Declined Barbell Wide Grip Bench Press targets the lower chest muscles. It can be difficult for beginners, so make sure you get the movement down before adding a lot of weight. The wide grip will also help more...
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The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. more...
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The Wide Grip Inclined Barbell Bench Press targets the upper chest as well as the outer chest muscles. It is always a good idea to vary your workouts to keep the body guessing, and switching your grips is a gre more...
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The Narrow Grip Barbell Bench Press is a great exercise that emphasizes the chest, but mostly focuses on the triceps, so make sure you accomodate for the shift in muscle groups. Below you will find a video tuto more...
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The Underhand Grip Barbell Bench Press is a great way to change up your routine. The underhand grip offers a different type of resistance for your chest. Below you will find a video tutorial and step by step in more...
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The Wide Grip Barbell Bench Press is a slight variation of the Barbell Bench Press. The wide grip allows more resistance on the outer muscle of the chest. Be careful, however, because it does put more stress on more...
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The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it more...
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The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbel more...
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The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an add more...
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The Dumbbell Bench Press is an effective exercise for developing the chest muscles. The dumbbells will isolate the muscles more effectively than a barbell. Make sure you move slowly and control the weights as y more...
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Cable crossover exercises isolate the entire chest muscle. The cable crossover can be used as an alternative to the dumbbell fly or pec deck machine fly. They are also known as cable flies and can form part of more...
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Chest dips are a slight variation on the tricep dip. The correct way of performing a chest dip is to lean further forward to focus more on the chest muscles rather than the shoulders and triceps.
Dips are a gr more...
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The chest flye machine or pec deck machine as it's sometimes known is a great way to isolate and stretch the chest muscles. It's a good way for beginners to work their chest and gain sufficient strength before more...
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The Alternating Cable Chest Press is an effective exercise for developing and isolating the chest muscles. The alternating aspect of the exercise will help isolate the muscles on each side. Below is a video tut more...
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The Alternating Decline Cable Chest Press is an effective exercise for developing and strengthening the lower chest muscles. The cable will allow you to have more control than a decline bench press as well as i more...
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The seated chest press is a safe exercise for beginners who want to tone, increase strength and endurance in the chest muscles. It mainly focuses on the chest muscles and also works the triceps in the same move more...
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Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles more...
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Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.
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This version of the plyometric pushup will improve power and reflex by utilising explosive movements to the sides. The Lateral Plyometric Pushup is quite a challenging exercise and requires a certain level of f more...
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The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abd more...
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The push up is an effective exercise for developing the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the floor but your toes and hands. T more...
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This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you d more...
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The dive bomber push up is used extensively by the arm forces and is a total body conditioning exercise. It's a another variation of the classic pushup that not only develops strength in all the core muscles bu more...
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The inclined push up is another variation to the standard push up, but it targets the lower part of the chest muscle. Beginners might find it slightly easier than the standard push up as the elevated angle make more...
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The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Performing a push up on your knees helps you to develop strength, stamina and technique before moving on to more...
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The push up with alternating medicine ball is an effective exercise for developing the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the f more...
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Performing the standard pushup with one leg raised makes this exercise more intense. It increases the focus on the core making it work harder to maintain balance.
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The plank row with a push up is a very effective combination exercise for developing the whole upper body including the chest, back, core, arms & shoulders. It combines the plank, the standard push and a dumbbe more...
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The plyometric push up is an effective exercise for developing strength & power in the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the f more...
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The Saigon push up is an effective exercise for developing strength & power in the pectoral muscles, and is performed by lying prone and pressing your body up with your hands so that everything is off the floor more...
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The Spiderman push up is another variation of the normal pushup that involves an additional movement that works the abdominals and hip flexors. It increases the challenge of the standard pushup and helps to imp more...
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The push up with rotation adds another element to the standard push up which makes it much more challenging. It's not necessarily that difficult but it will challenge balance & coordination in addition to worki more...
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