Chest Strength Training
Chest Strength Training is an important component of your strength training routine.
Below are some exercises for strengthening the chest as part of your total-body strength training workout to build a stronger, healthier body and a better back.
REMINDER: Consult your physician before beginning any exercise program. If pain develops, stop immediately and notify your physician.
Pec Deck Machine
Sit with your back and butt flat against the machine. Adjust the handles so that they are just parallel with your outer chest. Grab the handles with your arms almost straight but with a slight bend in the elbows. Squeeze your arms out and up in a circular fashion with your hands touching each other in the finishing position. The easiest way to remember this exercise is to imagine hugging a big tree and just being able to get your arms around it.
Hammer Incline Press
Sit with your back and butt flat against the machine. Adjust the seat so that the handles line up with your nipples or slightly above them. You will start with the handles at your chest and push them up towards the ceiling in an arching fashion.
Flat Barbell Bench Press
Lay flat on the bench and make sure you have a spotter. Place your hands about shoulder width apart on the bar. Have your spotter help lift the bar off of the platform to you. You should have the bar over the top of your chest with your arms straight. Proceed to bend your elbows so that they are at about a 45-degree angle to your body. If you are flexible enough, try to touch the bar at about your nipple level. If you are not flexible enough, take the bar as close to your chest as you can. Hold for a second, then push your arms back up to the straightened position and repeat.