A weight bench is a versatile piece of exercise equipment that can be used to train your entire body. The angle of the weight bench can be adjusted to target different muscle groups. The chest muscle is made up of two parts, the pectoralis, minor and pectoralis major. You can use a weight bench to stimulate all angles of chest during your strength training workouts.
Incline Chest Press
Incline chest press works the upper portion of the chest muscles. Adjust the weight bench to a 45-degree angle. Hold a barbell with both hands and palms facing down. Press the barbell up over your chest until your arms are straight. Slowly lower the weight down toward your chest. Push the barbell up and repeat the movement. Perform four sets of 10 to 12 repetitions.
Decline push-ups
Decline push-ups engage the lower section of the chest muscles. Stand in front of the weight bench. Face your back to the bench. Place your hands on the floor in front of you. Position your feet on the bench. Keep your spine in a straight line. Lower your chest toward the ground and pause for one moment. Press yourself up and return to the starting position. Repeat for four sets of 10 to 12 repetitions.
Chest Flyes
Doing dumbbell chest flyes stimulate the middle of the chest muscles. Lie back on the weight bench with a dumbbell in each hand. Extend your arms straight over your chest with palms facing each other. Open your arms out to the sides until the dumbbells are even with your shoulders. Squeeze your arms together and return to the starting position. Repeat for four sets of 10 to 12 repetitions.
Reverse Chest Press
Reverse chest press recruits the muscles in the center of the chest. Lie back on the weight bench while holding a dumbbell in each hand. Straighten your arms and hold the weights directly over your chest. Face your palms upward. Lower the dumbbells until your elbows are bent at 90 degrees. Press the weights up until your arms are fully extended. Repeat the motion for four sets of 10 to 12 repetitions.
References
- Bodybuilding.com: Chest workouts for mass
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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