Chest Exercise: Decline Bench Press

decline-barbell-bench-press decline-barbell-bench-press-2

Type Resistance
Target (primary) Chest (pectoralis major) Target (secondary) Anterior deltoidTriceps
Equipment Dumbbells, Barbell
Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Lie down on a decline bench with your feet securely placed under the leg brace
  • Grasp the bar using a medium overhand grip and unrack the barbell.
  • Inhale as you slowly lower the bar to your upper chest and exhale as you push the bar up while squeezing your chest muscle until arms are extended.

→ See the full chest and biceps workout here

[end]What’s your favorite chest exercise? [/end]

Chest Exercise: Cable Crossover

cable crossover

Type Resistance
Target (primary) Chest (pectoralis major)
Target (secondary) Anterior deltoid
Equipment Cable
Mechanics Isolation Force Push
Plane of motion Sagittal plane, Coronal plane
Other Bilateral, Unilateral

Aka Standing fly.

How is it performed?

  • Place the pulleys above your head, and stand between them holding a pulley attachments in each hand. Bend at the hips and knees, so your torso is leaning slightly forward.
  • Bend slightly at the elbow and rotate them upwards. By moving at the shoulder joints, not in the torso or at the elbows, bring the cables together in front of you.
  • Return slowly to starting position.

Variations


single arm cable crossover

Single arm cable crossover


→ See the full chest workout here

[end]Are cable crossovers a part of your routine? [/end]

Chest Exercise: Barbell Bench Press

Barbell-bench-press barbell bench press

Type Resistance Target (primary) Chest (pectoralis major) Target (secondary) TricepsAnterior deltoid
Equipment Barbell Mechanics Compound
Force Push
Plane of motion Sagittal plane Other Bilateral

How is it performed? Lie down on bench and grasp the bar with a wider-than-shoulderwidth grip. Lift the bar away from the rack, and lower until it touches the middle of your chest for full range of motion. Press the bar up again until your arms are extended. See the full chest workout here.

[end]How much do you bench? [/end]