Chest Exercises

Pushup

1. Position yourself on the floor on your hands and the balls of your feet, with your toes flexed. Your feet should be shoulder-width apart, and your arms should be directly under your shoulders, in line with your chest.
2. Lower yourself until your upper arms are parallel to the floor. Your body should form a straight line from your heels to the top of your head and move as one unit. Keep your head in line with your spine and your abs tight.
3. Push back up to the starting position.
4. Repeat. Inhale on the way down and exhale on the way up.

Elevated Pushup

1. Position yourself on your hands and the balls of your feet, with your toes flexed.
2. Place your right hand on a step (such as those used in step aerobics) and your left hand on the ground.
3. Lower yourself toward the ground. Your body should form a straight line from your heels to the top of your head and move as one unit. Keep your head in line with your spine and your abs tight.
4. Push back up to the starting position. Repeat.
5. After completing a set, switch sides and repeat.

Vertical Chest Press

1. Grasp the handles of the machine.
2. Push the handles forward and straighten your arms, making sure you don’t lock your elbows. Exhale and contract your pecs as you push the weight. Try to focus so that your chest (rather than your arms or shoulders) does most of the work. Keep your abs tight and avoid arching your back. Once you’ve completed a rep, repeat.

Bench Press

1. Lie on the bench with your knees bent and your feet on the floor or up on the bench. If you’ve added any weight plates to the bar, be sure to secure them with collars.
2. Holding the bar with an overhand grip (palms facing forward), position the bar directly over your chest.
3. Bend your elbows and bring your arms down until your upper arms are parallel to the floor. Your elbows should end up at shoulder level, and the bar should go no lower than an 1–2" above your chest. Inhale as you lower the weight.
4. Exhale, contract your abs, and push the weight up toward the ceiling. Try to focus so that your chest (rather than your arms or shoulders) does most of the work. Don’t arch your back or lock your elbows at the top of the motion. Keep your palms forward and your knuckles pointing toward the ceiling. Once you’ve completed a rep, repeat.

Dumbbell Bench Press

1. Lie on the bench with your knees bent and your feet on the floor or up on the bench.
2. With a dumbbell in each hand, straighten your arms over your chest.
3. Bend your elbows and lower the weight until each arm forms a 90° angle. Your palms should face forward, and your elbows should be on a level even with your shoulders.
4. Engage your chest muscles, lift your hands with your palms facing forward, and straighten your arms up over your chest. Once you’ve completed a rep, repeat.

Dumbbell Pullover

1. Lie on a bench with your knees bent and your feet on the floor or up on the bench.
2. With both hands, position a dumbbell by one end up over your chest.
3. Lower the dumbbell behind your head and toward the floor. Don’t move your elbows.
4. Return the weight to its starting position by using your pecs. Repeat.

Standing Cable Fly (Machine)

1. Stand at the middle of the machine with your feet shoulder-width apart, one in front of the other, and your knees bent slightly. Grasp a handle in each hand.
2. With your elbows bent slightly, your abs tight, and your torso upright, pull your hands together by contracting your pecs. Exhale. Keep the same angle in your elbows throughout the entire motion. Your hands should end up about 6–10" in front of your belly button.
3. Let your arms return slowly to the original position. Inhale. Don’t let your arms drift up past shoulder height. Once you’ve completed a rep, repeat.

Dip

1. Grip the two bars on the dip apparatus with your palms facing your sides. Straighten your arms, pushing yourself up, and bend your knees at a 90° angle.
2. Lower yourself until your upper arms are parallel to the floor.
3. As you lower yourself down, keep your elbows close to your body (rather than let them float out to the sides) and make sure your wrists remain straight.
4. Push your chest forward as you lower yourself, and tip forward a bit at the bottom of the motion. (Staying upright will exercise your triceps more than your chest.)
5. Push back up to the starting position. Repeat.

Fly

1. Lie on a bench with your knees bent and your feet on the floor or up on the bench.
2. With a dumbbell in each hand and your palms facing each other, straighten your arms and position your hands over your chest.
3. With elbows bent slightly, open your arms outward. Don’t let your elbows drop past your shoulders.
4. Engaging your chest muscles, lift your hands above your chest and push the dumbbells together. As you lift, maintain the slight bend in your elbows and keep your chest broad. Repeat.