When it comes to training your chest, you can use machine resistance, body-weight resistance or free-weight resistance. Using free weights, such as barbells and dumbbells, causes you to engage stabilizing muscles to balance the weights. This can lead to maximal muscle fiber recruitment. You can do exercises from multiple angles with the help of various pieces of fitness equipment.
Bench Presses
Bench presses are done with a barbell. To perform them, lie face-up on a flat bench and grab the bar with a wide grip. After lifting the bar from the safety supports, hold it directly above your chest with your arms fully extended. In a slow movement, lower the bar down to lightly touch your chest. Push it back up, stopping just short of locking your arms and repeat 10 to 12 times.
Inclines
Incline presses place emphasis on your upper chest area and are performed with an incline bench. You can use dumbbells or a barbell. To use dumbbells, lie on the bench with the weights held above you and your palms facing your knees. Steadily lower the dumbbells down to your sides by bending your elbows. Once the weights parallel the floor, push up and repeat 10 to 12 times. When doing this exercise, keep your core tight and do not let the weights hit each other.
Declines
Declines target your lower chest and are performed on a decline bench. As with incline presses, they can be done with dumbbells or a barbell. To use a barbell, lie on the bench with your lower shins hooked under the padded support. Then reach up and grab the bar with a wide grip, push it off the supports and hold it directly above your chest. Slowly lower the bar down to lightly touch your chest, push it back up and do 10 to 12 reps.
Pullovers
Pullovers work your chest and lats simultaneously and are performed on a weight bench. To start, place your shoulders perpendicular on the bench with your knees bent and your feet out in front of you. Your body should form a T with the bench and your head should be hanging over the edge of the bench. While holding the underside of a dumbbell straight above you with your hands overlapping, lower it down behind your head in an arcing motion. After pausing for a second, raise the weight above your chest and repeat 10 to 12 times.
Flies
Flies are dumbbell exercises that target your inner chest muscles. To execute them, lie on a flat bench while holding the weights an inch apart above you with your palms facing each other. With a slight bend in your elbows, lower the weights to your sides until your upper arms parallel the floor. Return the weights to the starting point and repeat 10 to 12 times. You can also do these from an incline and decline position.
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