CHEST WORKOUT ROUTINES

Here are the almost all chest workout routines to give you the pump and the build that you need to target from every angle of your chest, because the chest muscle is big and it has three areas to target, (upper,middle,lower), we need to make sure to cover all of these areas.

In the gym you need to choose 5 to 6 exercises as a total exercises to cover all the angles.

1- Barbell Bench press (middle chest)

Hold the bar just outside your shoulder width, keep a little space between your lower back and the bench, pull the bar out of the rack to the direction to your sternum, bend your elbows to your side a little (not to give the load on your shoulders) then lower the bar down until touches to your body, then press it back up.

2- Dumbbell bench press (middle chest)

Take two dumbbells and lie down on a flat bench and hold the weights on your shoulder level, bend your elbows a little to your lower body direction, then lower the weight down and press on your chest and straight up again.

3- Straight dumbbell flies (widen the chest)

Lie down on a straight bench, and take two dumbbells, and turn your wrist to make your palms face to each other, then hold it over your chest close to each other, then spread your arms down as much as you can as if you will hug someone, until you fell the stretch on your chest, then flex your chest and bring it back to the starting position.

4- Incline bench press (upper chest)

Hold the bar just outside your shoulder width, pull the bar out of the rack, bend your elbows to your side a little, lower the bar down to the direction of your upper chest, and press straight up again.

5- Incline dumbbell press (upper chest)

Lie down on an adjustable bench at an angle 30 to 45 degree with dumbbells holding upwards at a shoulder level in each hands, elbows slight bent to lower body direction as you move, lower the weights down and press on your chest muscles and back up.

6- Incline dumbbell flies.(widen upper chest)

Lie down on an adjustable bench at an angle 30 to 45 degree, and take two dumbbells up over your chest close to each other, then turn your wrist and make your palms face to each other, and keep a little bend on your elbows to lower body direction, then spread your arms open as if you are going to hug someone, lower the weights down until you feel stretch on your chest muscles, then bring the weights back up over your chest.

7- Chest press machine (upper chest)

Load plate on both side then adjust the seat so the handles will be the level of your upper chest and your feet flat on the floor, then grasp the handles and press to the end.

8- Lower chest press machine (lower chest)

Load plate on both side then adjust the seat so the handles will be the level of your lower chest and your feet flat on the floor, then grasp the handles and press to the end.

9- Low cable crossover (upper chest)

place the D-handles to each pulley, and set the both pulleys down, then stand between two facing cable machine, hold the handle on each hand and keep your hands to waist position with slight bend on elbows, then raise your hand up, and bring them together infront of your face, and flex your chest muscles.

10- Cable crossover (lower and middle chest)

place D-handles to the pulleys, and set the pulleys hight to the level of your head, and stand between two facing cable station, hold the handles and open your arms to the shoulder level with your elbows slight bend, and take step forward so there will be a tension on the cables, then bring your hands together infornt of your lower chest, and back to starting position.

11- Landmine press (upper chest)

Put one side of the barbell to the corner of the wall, to avoid damage the wall wrap it with towel, load the opposite side of the barbell with weight and hold the beginning of the barbell, adjust your stance with one leg in front, then press the bar up overhead, (you can perform this exercise with two hands, standing straight with legs medium wide open, and then press the bar straight overhead).

12- Floor dumbbell press

Floor press target the same muscles as the bench press, and triceps and anterior shoulder. Lie down on the ground, and take two dumbbells turn your wrist face to each other, and rest your triceps on the floor, but keep a space between your elbows and the floor, press the dumbbells straight up and lower it down until your triceps touch the floor only, then next set increase the weight.

13- Pullover across the bench (full pecto muscle)

Lie down across a bench with only your shoulder resting on the bench, your feet little apart from each other same width as shoulder, your neck and head should be hanged on over the bench, and your hips slight lower angle than your shoulder, take a dumbbells and hold it hands crossed like a diamond shape your palms facing the ceiling, position the dumbbell over your chest with a very slight bend your elbows, then take a deep breath, and move the weight like an arch backward over your head until your upper arms are in the same line of your body, then exhale and bring the dumbbell back over your chest with squeezing your chest muscle, hold for a second and repeat.

14- Plate press

Lie down on a straight bench, and take a pair of lightweight plates together between your palms and hold it over your chest and squeeze the chest muscles, then press the weight up until your arm straight, then using your lats muscles pull the plates back to your chest. Then repeat the next set with 45 degree angles downward your chest, and the other set 45 degree angles upward your chest, to hit all the angles. (this exercise does not replace bench press, but it gives us balanced approach to maximizing chest and pressing development).

15- Pushup

Position your hands on the floor under your shoulder to pushup position, your head straight looking to floor, and your full body straight and your core braced, lower your body until your chest almost touch the ground, then use your chest and triceps muscles to go back to your pushup position.

Note: the closer your hand from each other the more this exercise emphasizes your triceps, and the wider your hands from each other emphasizes on your chest.

16- Prone flies

Take two loaded plate dumbbells and get into pushup position, and your palms face to each other as you grasp the dumbbells, spread your arms apart and lower your body until you feel stretch on your chest muscles, then squeeze the dumbbells and go back to pushup position, and you keep your back flat and your glutes braces throughout the workout, if you don’t have loaded pate dumbbells you can use towel under the dumbbell to slide on the floor. (if the exercise is hard for you, use your knees as a support on the floor and your back straight and perform the exercise).

17- Medicine ball crossover pushup

Perform a pushup with one hand on the ball, and the other hand on the floor, push your body up and roll the ball to your other hand, and put your hand on the ball and do the same rep again.

18- Medicine ball pushup

Put your hands on the ball, then suddenly leave your hand off the ball, and spread your hands on the floor to shoulder width, and when you feel your chest a slight touch to the ball bounce yourself up fast, and let your hands come off the floor, and place it on the ball again.

19- Dips

Hold your body up, and your arms straight on a two parallel bars little wider from your shoulders, then go down until your chest in line with your hands, and push back up and lock your elbows, lean little forward, and keep your head inline as you go down, and move your knees slight forward, so the exercise emphasize on your chest, and not your triceps.

20- Fly Machine

Setup the fly machine vertical bars close to the machine, and adjust the seat so the handle of the bars at the same level of your chest, reach and grip both handles, pull the handles together as you are hugging and resist the tension on the way back,

21- Decline bench press

Secure your legs and the end of the bench and slowly lay down on the bench, ”starting position” grip the bar that creates 90 degree angles while in the middle of the movement (medium grip), the bar should be perpendicular to the floor, lower the bar down as you breath in until you feel the bar on your lower chest, then bring the bar up to its starting position using chest muscles as you breath out, lock your arms and squeeze the chest and repeat.

You can perform this with dumbbells as well.

22- Band resisted pushup feet raised

Take one end of the band and wrap it around your back and take the other end with your other hand and put your hand on the floor to pushup position, and your legs raised on a box, so your body will be straight line parallel to the floor, and perform pushups.

23- Around the world

Lay down on a straight bench and take dumbbells hold on each hand your arms parallel to the floor palms facing the ceiling and your hands beside your thighs, and your elbows slight bent to avoid injuries, this is our starting position, then move the dumbbells from the starting position to over your head creating a semi circle move parallel to the floor, and then reverse the movement and go back to starting position, don’t forget to breath as you perform the movement. 

(pictures coming soon)

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