Gym Chest Workouts

The following are the basics for gym chest workouts, and should be followed in order to accomplish your chest building goals.

Bench Press

The bench press is the most popular chest exercise that anyone trying to get a well defined chest should master. There are three variations to this exercise which include the incline, decline and flat bench press.

• To do the flat bench press, lie back flat on a bench with your chest sticking out and your feet firmly planted on the ground.
• Grip the bar with your arms positioned slightly wider than your shoulders. When griping the bar make sure to have a firm grip on it with your elbows forming close to a 90 degree angle.
• When you are ready lift the bar up above your chest until your arms are straight and then slowly bring the bar back down to your chest.
• Make sure the bar either touches your chest or comes in close proximity to touching your chest. Also do not rest the bar on your chest. Then repeat the process and continue doing as many reps as needed.
• To do the incline bench press, use the same process as described above for the flat bench press but instead on an angled bench. Adjust the seat of the bench so that it forms and incline angle of about 30 degrees and then perform the exercise in a similar manner as the flat bench press.
• The decline bench press is similar to the other two exercises except on a decline bench. Adjust the seat of your bench to form a decline angle of about 25 degrees and then perform the exercise in a similar manner as the flat/incline bench press.

Like the bench press, the dumbbell press also has three variations which include the incline, decline and flat dumbbell press.

• To begin the flat dumbbell chest press, sit upright on a flat bench with your dumbbells resting on your thighs.
• When you are ready kick your thighs up to lift the weights and lie down flat on the bench with your chest sticking out and your feet firmly planted on the ground.
• Make sure the dumbbells are positioned to the sides of your chest. They should essentially be in line with your chest but slightly above your chest. At this point you should feel a strain in your chest and it should be sticking out.
• Then lift the dumbbells straight up above your chest and slowly bring them down back to the original position right by the sides of your chest. Repeat the process as needed.
• The incline dumbbell chest press is performed the same way as the flat dumbbell chest press but instead on a 30 degree inclined bench.
• The decline dumbbell chest press is also performed the same way as the other two dumbbell chest presses but instead on a 25 degree decline bench.

Important Tip: When performing these exercises it is important to inhale when you are brining down the weight and exhale when you pushing up the weight. Proper breathing is essential to maximize results.

Dumbbell Flyes

Dumbbell flyes is another popular chest exercise with proven results. This is a great outer chest workout to perform. It also comes in three variations which include the incline, decline and flat dumbbell flyes. To do flat dumbbell flyes, sit upright on a flat bench with the dumbbells resting on your thighs.

• When you are ready kick your thighs up and lie down flat on your back with your feet firmly planted on the ground and the dumbbells touching each other while raised above your chest.
• Then with your elbows slightly bent slowly bring the dumbbells down in an arc-like motion until they are slightly lower then your chest level. At this point you will feel your chest straining and it should be sticking out.
• Then raise the dumbbells back up until they touch each other in the same arc-like motion you used to bring them down. Repeat the process as needed.
• To do incline dumbbell flyes, follow the same procedure used for flat dumbbell flyes except on a 30 degree incline bench.
• To do decline dumbbell flyes, follow the same procedure used for flat/incline dumbbell flyes except on a 25 degree decline bench.
• Again remember to breathe out when raising the dumbbells and breathe in when lowering them.
  

These are the most popular and widely used chest exercises. By performing these exercises in a proper manner, you are guaranteed to see results and more defined pecs.

For more exercises click basic workouts.

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