Don't Do Any Chest Exercises...
Until you've read this.
It's the essential guide to chest exercises at
As you read through the page below you'll discover some great chest exercises and the correct technique for doing them.
You know the ones...
Tight, strong n rippling. Not saggy, flabby man boobs.
Yes it's true, you definitely can replace those man boobs with pumped pecs. But it will take time.
There's three things you need to do to build up those fantastic looking pecs and destroy the blanket of flab.
- Do chest exercises. That's what this page is about.
- Eat the right food to support muscle building and fat loss.
- Do aerobic exercise to help you lose excess fat.
Of course, chest exercises are not only for men. The overall strengthening effect they have on your upper body means that they are very beneficial to women too. Women often find more freedom from having greater upper body strength because it helps so much with general life.
Lets get into some technique!
The correct technique for these exercises is all about pushing your chest right out. Lets use the bench press as an example...
Okay, say you're ready and in position lying on your back. Before you lift the bar up there's something you need to do first...
...Grab a coke and potato chips? Nope! Squeeze between your shoulder blades and push your chest out as far as you can. That is what will give you the greatest benefit from these exercises. Okay, now that you're in the correct position, you can relax your body a bit.
Now, as you lift the bar and bring it down to touch your chest you should be able to feel your chest muscles stretching. This stretch is good. It means your muscles are working hard to keep the bar in that position. This lower 1/2 to 1/4 of the bench press is where you get the most bang for your buck. It's where the real muscle building begins.
And that's it. Simple huh? Just try it out and see if you can manage to get the stretch. It's the most important part.
- Medicine ball wall throws
- Wide hands pressups
- Incline dumbbell chest press
- Swiss ball pressups
- Dumbottle pec fly's
- Bench press
- Parallel bar dips
Benefits of these chest exercises
Chest exercises reduce the chance of getting saggy breasts. Great for girls AND guys.
Chest exercises widen your upper body which makes your waist look narrower.
They're the best muscles you could possibly hope to develop to give great big bear hugs.
A set of pumped pecs looks really good.
They're necessary for a lot of upper body exercises. They're a pretty large set of muscles so they need to be used a lot.
Medicine Ball Wall Throws
This exercise is great fun. It's one that's really good for developing power in your upper body muscles. If you prefer to, you can throw it at a partner instead of a wall. It's a good competitive exercise that is good for making you push yourself.
Wide Hands Pressups
One of the greatest chest exercises around. They are the ultimate exercise where there is limited space and equipment. Perfect for building strong chest muscles for free.
The proper technique is to lower your body down until your chest is just above the ground. You should then feel a stretch across your chest. Consciously tighten your chest muscles as you press up.
Incline Dumbbell Chest Press
This method of chest press has the advantage of safety. You can do them with heavy weights and you don't need a spotter. If you ever get into trouble just drop the weights out to the side.
These are good for keeping your left and right side balanced. It is quite common to use one arm more when you're doing a barbell chest press. With dumbbells there's no option. You have to lift both of them.
All incline chest exercises work your upper chest.
Swiss Ball Pressups
These pressups are great for working your upper chest muscles. They also are very good for your ab muscles because you have to use them so much to stabilise your body.
Dumbell Pec Fly's
The proper technique for these is to push your chest out as far as possible. At the bottom of your movement you should be able to feel a stretch across your chest. This is when you know you're working the right muscles.
As with all exercises, the slower you do it, the better it works, and the safer it is. This is especially true with this one though, because if you do it too fast you can do some serious damage to your shoulder muscles. Don't swing your arms, make sure you control them.
Be very careful about putting too much stress on your shoulder muscles with this exercise. Shoulder tears are very common because of poor technique.
If you're lifting heavy weights you should get someone to spot you. It's scary as heck if you're not strong enough to stop the bar from crushing you.
Parallel Bar Dips
This exercise can be
done with two chairs back to back if you like. You just position
yourself between the 2 chairs and put your hands on the backs of both
How To Build A Muscly Upper Body
When I was reading the muscle gain truth system I learned a really interesting tip about how to get a muscly looking upper body.
Training your back muscles is the single best way to improve the overall appearance of your upper body. Period.
Why? Because about 70% of the muscle in your upper body resides in your back.
Which means that the more you train it the bigger your upper body is going to appear. And in fact, the anabolic spillover effect from training your back is going to give your entire body a muscle growth boost.
So although training your chest is important, you might also want to give these upper back exercises a shot.
Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up