Effective Exercises for an Impressive Chest
Active Lifestyle
Consult your physician before starting any diet and/or exercise plan.
Whether you're dressed down in a T-shirt or hitting the town in a dress-shirt and tie, few other body parts make you look better than a well-developed chest. It can complement your entire upper body to give you that athletic look. If you feel your upper body needs a bit of work, the following workout information and routines may be able to help you overhaul your chest.
The exercises in this feature can be basic enough to be used by beginners, yet can also be used by individuals who are more advanced in their workout techniques. These three exercises will help your middle (dumbell bench press), upper (incline bench press), and outer (cable crossovers) chest to get overall development. You will also find two workouts of different intensities – beginner and advanced – on the downloadable workout log. Complement these routines with a proper diet as well as Hydroxycut® and protein powder combined with some creatine. You could be on your way to having one of the best chests at the gym.
Quick Tips
- The distance of your grip on a barbell can influence what part of the chest you work. To add some shape to your inner chest, bring your hands a bit closer to the center of the bar than how you normally grip it. To work more of your outer chest, do the opposite and widen
your grip. - Some individuals don't use weight clasps or "collars" to make sure the weight stays on the barbell while doing any kind of pressing exercises, thinking it takes up time between sets. Play it safe and always secure your weights on the bar.
- If you're feeling energetic and want to lift a bit more weight (as many guys do), remember to ask someone for help, or in gym jargon, a "spot." You'll probably be able to do a few more reps with the extra help.
- Always warm up when training chest or any other body part.
Chest or Pectorals,
Shoulders or Deltoids,
Upper Arms (back) or Triceps
Position and Movement
Lay down on your back on a flat bench. Have your feet firmly planted on the floor. Holding dumbells in each hand, bend your arms 90° to the side of your chest. Straighten your arms up above your chest, gradually bringing the weights closer together at the top. Then slowly lower the weight back down to your sides.
Tip
Keep your back and neck flat on the bench throughout the entire movement.
Chest or Pectorals,
Shoulders or Deltoids,
Position and Movement
Select your desired weight, grab the handles, and center yourself between the cable crossover machine. Bring the handles in a smooth, angled, downward motion to the point where your hands are close to touching in front of your waist area. Hold at the bottom of the movement, and then bring the weight back up until your arms are almost in a horizontal position.
Tip
It is important to keep your arms slightly bent while bringing the weight downward. Pretend you are wrapping your arms around a punching bag.
Chest or Pectorals,
Shoulders or Deltoids,
Upper Arms (back) or Triceps
Position and Movement
Grab your weights and lean back onto an incline bench while ensuring that your feet are firmly planted on the floor. Your arms should be at a near 90° angle and the weights should be held near your upper chest. Raise the dumbells upward until your arms are almost fully extended but not fully locked, and then slowly lower the weights back down to the starting position.
Tip
The angle of the bench should be raised to an angle of no more than 45°, or about halfway up to being straight up and down. If the bench is raised too far, you could be incorporating too much shoulder work into the exercise.
