5 Simple Chest Exercises For Strength


Whether you are aiming for a chiseled body or you are looking at general fitness, cable pullover exercise is recommended by www.livestrong.com to their readers. This is a full upper-body workout that concentrates on your lats. Traditional methods of performing this exercise include the use of a dumbbell. Alternatively, there are cable pullover machines that provide you with a complete range of motion.

Try these chest exercises for the Greek God physique, and you will never stop complaining.

Barbell Bench Press-
Lie down on your back on a flat bench, placing your feet firmly on the ground. Grab the bars with a shoulder-wide grip. Make an arch of your lower back and feel the muscles tighten in your body. Feel the weight ‘travel’ through the shoulder blades and your butt region.

While you are in this position, unlock the grab bar and place them on your chest with the elbows at an angle of 45 degrees. Lower the bar until it touches your chest, and bring it back to the starting position. Repeat this exercise.

This is a basic form of exercise that should feature on every weightlifter’s workout routine. Areas like chest and triceps benefit greatly from bench press and helps build mass on your chest.

Chest Dip- Hoist yourself up the grab bar by stretching your elbows. Stabilize your body by crossing your legs near the ankles. Lower yourself until your elbows are at an angle of ninety degrees. Using all the energy, push your body to the initial position and repeat. Chest dips work on your triceps and are suggested to build body mass.

Bench Press With Dumbbell-
Sit on an adjustable incline bench and place the dumbbells on your knees. Take them forward up to your shoulders using the power from your knees. Gradually move back into the backrest, while you place your feet on the floor. At this instant, your shoulder blades must be brought close together with your back slightly arched.

Place your head and butt on the surface, and stretch your dumbbells back and forth with your arms extended forward. Slowly lower the dumbbells until they are near the pectoral region of your body. Stop and repeat for another set.

This is one of the best chest exercises as it directly works on your upper chest muscle groups. When you press your back on an incline, the entire focus is shifted to the pectoral region.

Cable Incline
To get to the starting position, set the cable at the lowest level. Use an incline bench set at an angle of 45 degrees between the pulleys. Use a weight in each hand and grab hold of the pulley. Bend your elbows slightly and bring down your arms at the sides. You should feel a stretch or pull of chest muscles. Your hands must be placed firmly with movement only at the shoulder joints.

Bring your arms back to the starting position while you compress your chest muscles. Stay in this position for few seconds and repeat the exercise for the prescribed number of repetitions.

Position your hands palms-down on a surface, with shoulder -width distance between your arms. Raise yourself using your arms and support your weight by the balls of your feet. Compress your abdominal muscles and make a straight line from the head to the heels. This position is called the plank posture and signifies the start and finish of a single push-up.

In order to do a push-up, raise your body by moving away from the ground while your exhale. Avoid locking your arms and go back to the plank position.