For many gym-goers, chest training starts and ends with the bench press. We try to bring you simple and effective exercises that you can try. elitefitness.ae

1. EASY N EFFECTIVE CHEST
EXERCISES
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Lie on a bench with your upper back, head and neck supported and your feet flat on the floor. Hold a
dumbbell with your arms extended above your face. Maintaining just a slight bend in your elbow
throughout, slowly lower the dumbbell backward, allowing your elbows to come to a point at which
they align with your ears. When you’ve stretched as far as you can without bending your elbows, flex
through your chest and lats to reverse direction to bring the dumbbell back overhead.
DUMBBELL PULLOVER
THE EXERCISES ARE DEVASTATINGLY SIMPLE AND EFFECTIVE.
In a plank position, place your feet together, toes on the floor, with your hands wider than shoulder
width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, lower
yourself by bending your elbows until your chest gently touches the ground, then press through your
palms until your arms are straight once again.
PUSH-UP
Sit with your lower back fully in contact with the pad and your feet flat on the floor. With your elbows
at 90-degree angles and forearms flush against the pads, move your arms slightly forward to
disengage the weight from the stack. From here, deliberately flex your pecs to bring the handles out in
an arc until they meet in front of your body. Squeeze hard, then slowly return to the start, stopping
when your upper arms are even with your torso, and repeat.
PEC-DECK FLYE
Lie on a decline bench. Your torso should be fully supported from your head to your hips, with your
knees bent and feet harnessed behind roller pads. Grasp the bar with a wide, overhand grip. Bend your
arms and slowly lower the bar toward your lower chest. When the bar reaches chest level, forcefully
extend your arms, elevating the bar back to the starting position.
DECLINE BENCH PRESS
Stand in the direct center of a cable-cross station with your feet staggered, knees slightly bent and
your focus forward, and grasp D-handles attached to the upper pulleys. Starting with your palms
facing downward and elbows bent slightly, flex your pecs to draw the handles down and together,
meeting below your waist. Try to keep your elbows up throughout the movement. Pause a moment for
a peak contraction, then slowly allow the handles to return to the start position. Don’t let the weight
stacks touch down between reps.
CABLE CROSSOVER
Lie on a bench with your feet flat on the floor, holding a dumbbell in each hand just outside your
shoulders. Powerfully press the dumbbells upward toward the ceiling, stopping when they come to an
inch or so away from each other above your upper-middle chest, then slowly bend your elbows to
lower the weights back down to a point even with your torso.
DUMBBELL BENCH PRESS