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Chest Exercises



Let’s leave the technical terms out of this one because we want to get a simple point across: it’s important to use a combination of chest exercises that work the upper and lower chest. That’s how you will get a well-developed chest and achieve the tone and definition that you’re looking for. Training upper and lower chest is not as hard as it sounds. In most cases, it’s simply modifying the position of the bench from flat to incline.

Chest Presses and Chest Flyes

There’s a large variety of chest exercises, but a lot of them can be tied back to two movements – the chest press and the chest fly. Dumbbell chest press, barbell bench press, incline dumbbell fly, these are all variations of a chest press or fly. In fact, you may see all three of those exercises in the same workout routine. As you begin to put together your own chest workouts, we make sure you keep these two tips in mind for each of the movements.

1. Don’t Lock Your Arms

more important for the presses, but when you’re lifting heavy weight, do not press the weight all the way up to where you lock your elbows.

2. Squeeze Your Chest

this goes for flyes and presses. Concentrate on the mind muscle connection and really squeeze your chest during the lifts. For flyes, concentrate on driving your arms toward each other using the chest. During bench press, don’t slip in the pattern of using your shoulders and arms to take off some of the weight. Press with the chest

Use a Spotter

this is for more than just the risk of not being able to lift the weight (although that’s extremely important). Using other bodyparts to help you get those last few reps is not only cheating your chest, but also increasing your risk of injury. A spotter can help reduce the weight toward the end of your sets so you can maximize reps only using your pecs. Take a look at some of our select exercises below. If you’re looking for a great chest workout, give Daily Spot a shot. We offer chest workouts that update every single day.


Bodyweight Chest Exercises

When talking about dumbbell and barbell chest exercises, we emphasized that most workouts came down to a modification of a few things. The first is that a majority of the workouts can be tied back to either a press or a fly. This would seem limiting, but adding incline and decline introduces a larger variety of workouts. Finally, with barbell chest exercises we discussed that different hand positioning could target different areas of the chest (or even take a chest exercise and turn it into a tricep exercise). Without any equipment, flyes become more difficult to improvise – not impossible, but definitely more difficult. We know the push-up is a trusted ‘press’ exercise. Let’s discuss how to modify bodyweight chest exercises to help them target the entire chest.


Barbell Chest Exercises

These are going to show-up in almost every chest workout routine. It’s a staple. Barbell chest exercises are some of the most popular exercises in the weight room. They are great for adding strength in size. You can hit all parts of your chest. Simply put, these exercises work your chest out better than most other chest exercises out there. Whether you’re already incorporating these exercises into your chest workouts, or if you’re just getting started with them, take a look at some of our tips below.


Dumbbell Chest Exercises

You’ll have to adjust the weight a bit when it comes to dumbbell chest exercises compared to barbell exercises, largely because dumbbells require a bit more stability and have a larger range of motion than the barbell. The lower weight doesn’t make dumbbell chest exercises any less important. They’re absolutely key to every well-rounded workout plan.