Fitness > Men > Exercises > Chest

Chest - Back - Shoulders - Arms - Legs - Calves - Abs

Bench press

Lay on your back on a bench with a weight in each hand. Keep your hands next to your chest. Press the weights in an upward movement. Lower the weights slowly by bending your elbows until your hands are back in the starting position. In stead of free weights, you can use a barbell as well.

Incline bench press

Incline means that the position of your upper body will be higher than on a classic bench (picture). The execution of the exercise is quite the same. Only now your hands start near your shoulders instead of your chest. This exercise puts more tension on the upper side of your chest.

Decline bench press

Decline means that the position of your upper body will be lower than one a classic bench (picture). The execution of the exercise is quite the same. Only now your hands start next to the lower side of your chest. This exercise puts more tension on the lower side of your chest.

Push up

Lay down with your face towards the ground. Place your hands next to your shoulders or your chest. Keep your feet next to each other and push your entire body upwards. Lower your body by bending your elbows but your body may not touch the ground (except for your feet and your hands).

You can perform this exercice in an incline way and a decline way. therefore you can use a bench, a chair or a table. If you are strong already, you can do the single arm push up.

Fly

Lay on your back on a bench with a weight in each hand. Use a lighter weight than you would use for bench pressing. Push your arms straight up and turn your palms to each other. Bend your elbows a little bit. Lower the weight slowly by opening your arms entirely (as you were flying) until your elbows are at shoulder height. Bring your arms back up. This exercise can also be done incline and decline.

Schedule for impressive chest