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Chest

Narrow Push-ups

Narrow Push-ups

narrow push-ups

  • Chest activation is NOT any better with very wide arms.
  • Regular press-ups will hit your chest just as much, and put less stress on the shoulder joint.
  • To emphasise more chest, don’t push the elbows to full extension.
  • Put your feet on a raised surface to hit the upper chest.

Pec Deck Flyes

Pec Deck Flyes

pec deck flyes

  • Adjust the handles so that at full range of motion the chest is lightly stretched.
  • Slight bend in the elbows, rotate shoulders so the elbows are behind you and keep them at wrist and shoulder height.
  • Head and back against the pad, smoothly bring to centre and back.
  • Breathe out as you pull together, and breathe in as you return.

Flat Dumbbell Bench Press

Flat Dumbbell Bench Press

flat dumbbell bench press

  • Elbows come out to 45 degrees relative to the body.
  • Can be limited by how much weight you can get into position.
  • Good for middle rep ranges of 8-12 reps.
  • Keep the shoulders back.

Clap Push-ups

Clap/Plyo Push-ups

clap push-ups

  • Don’t worry about full extension of the arms.
  • These are explosive and a great warm-up exercise for chest day.
  • The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
  • Try 2-3 sets of  8 reps before your main workout to activate your chest muscles.