GYM EXERCISES

GYM EXERCISES

CHEST EXERCISES



Alternating bench press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Grasp two dumbbells. Flex your elbows to bring them to the chest level.

Step 2: Push your left hand up until arms are extended. Dumbbells are positioned perpendicularly to the bench.

Step 3: Inhale, hold your breath, and return to the starting position.

Click to return to main body parts list.

Assisted dip
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Mount a wide dip bar and take an oblique grip with the bar diagonal under palm. Your arms are straight with shoulders above hands. Kneel down onto the pad.

Step 2: Lower your body bending your arms and allowing your elbows to flare out to sides. When you feel a stretch in your chest or shoulders push your body up until your arms are straight. Repeat.

Step 3:

Click to return to main body parts list.

Barbell bench press
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Dismount barbell from the rack using wide overhand grip with your palms facing up and hands wider than shoulder-width apart.

Step 2: Take a deep breath, hold it and lower weight to your chest. Press bar upward until arms are extended.

Step 3: Lower the bar again, keeping a slow pace with gradual moves.

Click to return to main body parts list.

Bent-leg inverted row
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Biceps Brachii

INSTRUCTIONS:
Step 1: Take an overhand, shoulder-width grip on the bar. Straighten your arms directly above your shoulders. Bend your knees 90 degrees.

Step 2: Pull your shoulder blades back, then lift your chest to the bar. Hold, and slowly lower your body back to the starting position.

Step 3:

Click to return to main body parts list.

BOSU chest press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand and put your head and upper back on a BOSU. Bend your elbows, pointing them out to the sides, your wrists above your elbows, palms facing out. Inhale and expand your chest.

Step 2: Exhale, then slowly raise the dumbbells directly above your shoulders, rotating your palms to face in. Hold and go back to the starting position, lowering your arms slowly.

Step 3:

Click to return to main body parts list.

Burpee
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Take a squat position with your hands on the floor in front of you

Step 2: Kick your feet back to a push-up position.

Step 3: Go back to the squat and jump up as high as you can.

Click to return to main body parts list.

Cable chest fly
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart directly between two mid-level pulleys and grasp two handles in your hands with your palms facing forward and arms fully extended.

Step 2: Keeping your arms straight, bring your palms to each other in front of you. Return your arms to the starting position.

Step 3:

Click to return to main body parts list.

Close grip dumbbell press
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Lie on the floor with a pair of dumbbells in your hands and your legs straight. Take a neutral grip on the weights so that your upper arms are on the floor and your forearms look up.

Step 2: Push the weights up. Keep your elbows tucked in at your sides as you lower the weights. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Decline spiderman push-up
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Take the classic push-up position with your feet on a bench.

Step 2: Bend your elbows to bring your chest about an inch from the floor. Move your left knee to your left elbow as you go down. Straighten your left leg as you push yourself back to the starting position.

Step 3:

Click to return to main body parts list.

Dive-bomber push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Stand on your toes and hands with your pelvis up.

Step 2: Bend your knees and elbows to lower your body. Try to move your pelvis forward.

Step 3: Lower your pelvis at the same time raising the upper part of your torso. Gaze to the ceiling.

Click to return to main body parts list.

Dumbbell bench press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Grasp two dumbbells. Flex your elbows to bring them to the chest level.

Step 2: Push the dumbbells up until arms are extended. Dumbbells are positioned perpendicularly to the bench.

Step 3: Inhale, hold your breath, and return to the starting position.

Click to return to main body parts list.

Dumbbell fly
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie supine on a horizontal bench with your upper torso and buttocks planted on the bench. Keep your back straight, feet shoulder-width apart. Grasp two dumbbells and fix them over your chest with straight arms. Make the dumbbells almost touch each other.

Step 2: Take a deep breath, hold it for a while and lower dumbbells to sides.

Step 3:

Click to return to main body parts list.

Dumbbell pull-over
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Lie supine on the bench with your knees bent, feet fixed firmly on the floor.

Step 2: Arms are extended in front of you with both hands under the inner plate of the dumbbell. Keeping arms straight slowly lower the weight over and beyond the head as low as possible.

Step 3: Return to the starting position.

Click to return to main body parts list.

EZ-bar incline bench press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Lie on the incline bench (35-40) with your knees bent, feet positioned wider than shoulder width. Press your head, shoulders and hips to the bench.

Step 2: Grasp the bar using wide overhand grip.

Step 3: Inhale, hold your breath, and slowly lower the bar to the upper chest touching it.

Click to return to main body parts list.

EZ-bar pullover
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Take an EZ-bar with an overhand grip, your hands a little closer than shoulder-width apart. Lie face up on a flat bench holding the bar over your face.

Step 2: Slowly lower the barbell beyond your head so that your upper arms form one line with your body. Hold, then slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Incline barbell bench press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Lie on the incline bench (35-40) with your knees bent, feet positioned wider than shoulder width. Press your head, shoulders and hips to the bench.

Step 2: Grasp the bar using wide overhand grip.

Step 3: Inhale, hold your breath, and slowly lower the bar to the upper chest touching it.

Click to return to main body parts list.

Incline dip
Difficulty Level: Beginner
Injury Chance: Wrist joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Raise your hips and thighs and bend your knees 90 degrees. Your thighs should be parallel to the floor.

Step 2: Bend your elbows to lower your body until your upper arms are just past parallel to the floor. Your torso should lean forward.

Step 3:

Click to return to main body parts list.

Left arm inverted row
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Biceps Brachii

INSTRUCTIONS:
Step 1: Take an overhand grip on the bar with your left hand. Bend your right elbow 90 degrees.

Step 2: Pull your chest up with your left arm. Straighten your right arm and reach high with your right hand.

Step 3:

Click to return to main body parts list.

Lying cable fly
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Attach D-handles to low-pulleys at a cable station. Lie on a bench with your face up.

Step 2: Take the handles and raise your arms above your chest, your elbows bent and palms facing each other. Bring your hands down in an arc to the starting position.

Step 3:

Click to return to main body parts list.

Machine chest fly
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Keeping your back straight, sit tall and tense your shoulders and chest.

Step 2: Bring your arms together in front of your chest. Hold, contracting your chest, and go back to the starting position. Control the movement throughout the whole exercise.

Step 3:

Click to return to main body parts list.

Medicine ball chest squeeze
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Sit up straight and squeeze a medicine ball at your chest level.

Step 2: Still squeezing the ball, straighten your arms in front of you.

Step 3:

Click to return to main body parts list.

Medicine ball fly
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie on your back on a Swiss ball, holding a medicine ball with both hands. Bend your knees 90 degrees and keep your torso parallel to the floor.

Step 2: Extend your arms toward the ceiling, directly over your shoulders.

Step 3: Holding the ball in one hand, slowly lower the arm to the side, maintaining a slight bend in the elbow. Keep the other arm extended.

Click to return to main body parts list.

Medicine ball push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Take a standard push-up position with both hands on a medicine ball.

Step 2: Do a push-up. Hold, and go back to the starting position as quickly as possible.

Step 3:

Click to return to main body parts list.

Neutral grip dumbbell bench press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Grasp two dumbbells with neutral grip. Flex your elbows to bring them to the chest level.

Step 2: Push the dumbbells up until arms are extended. Dumbbells are positioned parallel to the bench.

Step 3: Inhale, hold your breath, and return to the starting position.

Click to return to main body parts list.

Neutral grip incline machine chest press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie flat against the back pad, your feet on the floor. Take the handles with a neutral grip.

Step 2: Press your arms up straight. Hold, and slowly lower your arms to the starting position.

Step 3:

Click to return to main body parts list.

Neutral grip machine chest press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Sit down on a chest press machine. Take the handles with a neutral grip. During the exercise, keep your back against the back pad.

Step 2: Push the weight forward. Stop just before your arms are straight and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-arm medicine ball push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Take a standard push-up position with one hand on a medicine ball.

Step 2: Do a push-up. Hold, and go back to the starting position as quickly as possible.

Step 3:

Click to return to main body parts list.

One-foot push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Take a standard wide push-up position. Put one foot on the other.

Step 2: Go down bending your arms until your chest nearly touches the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Overhand grip incline machine chest press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie flat against the back pad, your feet on the floor. Take the handles with an overhand grip.

Step 2: Press your arms up straight. Hold, and slowly lower your arms to the starting position.

Step 3:

Click to return to main body parts list.

Overhand grip machine chest press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Sit down on a chest press machine. Take the handles with an overhand grip. During the exercise, keep your back against the back pad.

Step 2: Push the weight forward. Stop just before your arms are straight and go back to the starting position.

Step 3:

Click to return to main body parts list.

Push-up
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Begin on your hands and toes positioned shoulder-width apart.

Step 2: Bend elbows and lower body to touch the floor with your chest.

Step 3: Return to the starting position.

Click to return to main body parts list.

Right arm inverted row
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Biceps Brachii

INSTRUCTIONS:
Step 1: Take an overhand grip on the bar with your right hand. Bend your left elbow 90 degrees.

Step 2: Pull your chest up with your right arm. Straighten your left arm and reach high with your left hand.

Step 3:

Click to return to main body parts list.

Rotational push-up
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Begin on your hands and toes with your hands positioned wider than shoulder-width apart.

Step 2: Bring one arm up to the ceiling.

Step 3: Return to the starting position and switch sides.

Click to return to main body parts list.

Smith machine wide grip incline bench press
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Triceps Brachii

INSTRUCTIONS:
Step 1: Lie flat on your back and grab the barbell, your hands slightly beyond shoulder width apart. Lift the barbell off the rack and slowly lower it to about 3 inches above your clavicle.

Step 2: Explosively press the bar upward. Lower it back to the starting position in a slow and controlled motion.

Step 3:

Click to return to main body parts list.

Smith machine wide grip lying bench press
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie on the bench and check it is in the right position: centered, head not hanging off the end. Take the bar, your hands wider than shoulder width apart, unload it from the rack and bend your elbows slightly. This is the starting position.

Step 2: Slowly lower the bar until it's about 1 inch off your chest. Hold, and raise the bar back to the starting position.

Step 3:

Click to return to main body parts list.

Spiderman push-up
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Take the standard push-up position.

Step 2: As you go down, bend one knee and try to touch it to your elbow. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Standing chest press
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Wrap a band around your back and hold an end in each hand. Bend your elbows 90 degrees so that your upper arms are parallel to the floor and your hands are next to your chest

Step 2: Straighten your arms out in front of you

Step 3:

Click to return to main body parts list.

Swiss ball dumbbell fly
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Lie down with your upper back and your head resting against the Swiss ball. Hold two dumbbells with a neutral grip

Step 2: Lower your arms to the sides. Keep your elbows slightly bent.

Step 3:

Click to return to main body parts list.

Swiss ball press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Lie on your exercise ball with your feet positioned slightly wider that shoulder-width apart.

Step 2: Exhale and push the dumbbells up. Do not bring the dumbbells close enough to touch each other.

Step 3:

Click to return to main body parts list.

Swiss ball push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, None

INSTRUCTIONS:
Step 1: Place your shins on the ball, hands on the floor shoulder-width apart.

Step 2: Slowly lower your torso to the floor.

Step 3: Return to the starting position.

Click to return to main body parts list.

Two-point bridge
Difficulty Level: Beginner
Injury Chance: Scoliosis
Main Body Part: Chest
Muscle Groups: Pectoralis, Biceps Brachii

INSTRUCTIONS:
Step 1: Take a standard push-up position.

Step 2: Lift your left hand and extend it forward, while simultaneously lifting your right foot off the floor, as shown. Hold for 5 seconds.

Step 3:

Click to return to main body parts list.

Unilateral low cable fly
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a stirrup handle to the low pulley and stand with your side to the weight stack. Take the handle with your inside hand. Stand up a couple steps away from the stack of weights to ensure that you start with some tension in the cable. Pull your should

Step 2: Without increasing the bend in your elbow, bring the handle up and across your body in a wide arc until your working hand is in front of the opposite cheek.

Step 3: Lower to the starting position. Repeat. Face the other side to work the other arm.

Click to return to main body parts list.

Weighted push-up
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Chest
Muscle Groups: Pectoralis, Deltoids

INSTRUCTIONS:
Step 1: Begin on the floor with your hands positioned shoulder-width apart. If needed a weight plate can be placed on your back.

Step 2: Lower your body to the floor as low as you can.

Step 3:

Click to return to main body parts list.