Workout Chest

 

Bench Press

[exercise title=”Bench Press” id=”19″ size=”300,400″]

This is an exercise for the chest.

Steps

  1. Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
  2. Grasp the bar a little wider than shoulder width apart.
  3. Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
  4. Lower the bar down so it just touches your chest.
  5. Raise the bar till your arms are fully extended and your elbows are locked.
  6. Return to starting position.

Push Ups

[exercise title=”Push Ups” id=”340″ size=”300,400″]

This exercise is the main strengthening exercise when wanting to strengthen ones chest, biceps and triceps as well as core muscles.

Steps

  1. Start with a basic push up, lay face down on the floor, or a mat; with your feet together curled slightly so you rise onto the ball of your feet.
  2. Place you hands shoulder width apart on the either side of your chest.
  3. Draw your abs in.
  4. Inhale as you raise your body up till your arms are straight.
  5. Keep your head and neck level with your body (don’t look up or down) and don’t allow your back to rise or fall.
  6. Exhale out as you lower your body back to the ground.
  7. Repeat.

Close Grip Barbell Bench Press

[exercise title=”Close Grip Barbell Bench Press” id=”238″ size=”300,400″]

This is an exercise for chest, triceps and shoulder strengthening.

Steps

  1. Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
  2. Grasp the bar a close grip (approximately 14” apart).
  3. Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
  4. Lower the bar down so it just touches your chest.
  5. Raise the bar till your arms are fully extended and your elbows are locked.
  6. Return to starting position.