The document describes 14 different chest exercises, including barbell bench press, dumbbell bench press, dumbbell flys, straight arm dumbbell pullover, close grip barbell bench press, wide grip bench press, bent arm pullover, chest dips, cable crossover, hammer grip incline bench press, wide grip decline barbell pullover, barbell front raise pullover, incline cable flys. For each exercise, the document provides instructions on body position, hand/grip placement, movement, and variations that allow targeting different areas of the chest.

2.  Set up on a flat bench with your feet flat
on the floor. Pull your shoulder blades
together and lie back on the bench
 The barbell should be grasped slightly
outside of shoulder width
 Lift the barbell off the rack and move it to
the starting position above the middle of
your chest
 Lower the bar in a controlled manner until
is just touches your chest
 Raise the bar back up until your arms are
straight and your elbows are locked
 Repeat for the desired number of reps
 This movement can also be performed on
an incline or a decline bench. Incline will
target the upper chest a little more, while
decline will target the lower chest.
Barbell Bench Press

3.  On a flat bench with your feet flat on the
floor, grab a dumbbell in each hand
 Starting position is the arms above the
middle of the chest with palms facing
forward
 Lower the weights by bending your elbows
until they’re at a 90 degree angle, upper
arms parallel to the floor
 Push the weight back to the starting
position in a controlled manner
 Repeat for the desired reps
 As with the traditional bench press, this
movement can also be performed on an
incline bench to target the upper chest or
a decline bench to target the lower chest.
Dumbbell Bench Press

4.  Grab a dumbbell in each hand and lie
down on a flat bench with your feet flat on
the floor
 Lift the dumbbells over your chest with a
slight bend in your arms – this is the
starting position
 Lower the dumbbells either side of your
chest in an arc motion, maintaining the
slight bend in the arms
 Return the dumbbells to the starting
position in a controlled fashion
 Repeat
 This movement can also be performed on
an incline or decline bench, targeting the
upper and lower chest respectively.
Dumbbell Flys

5.  Set up by lying on a flat bench
with your feet on the floor and
your head at the end of the bench
 Grab a single dumbbell and raise
it over your chest, holding it with
both hands
 Keeping your arms and elbows as
straight as possible, lower the
weight in an arc over your head
towards the ground
 Return the dumbbell to the
starting position above the chest
in a controlled manner
Straight Arm Dumbbell Pullover

6.  Lie down on a flat bench with your
feet flat on the floor
 Grasp the bar inside shoulder width,
placing the hands approximately 14”
apart
 Raise the barbell over your body and
move to the starting position above
the middle of your chest
 Lower the bar until it touches your
chest lightly
 Push the bar back up to the starting
position, with your elbows locked
and arms straight
 Repeat for the target number reps
Close Grip Barbell Bench Press

7.  Set up the same as a normal bench
press – flat bench, feet on the floor
 Hands should be outside shoulder
width, a few inches wider than your
normal bench press grip
 Move the bar off the rack and to the
starting position above the middle of
the chest
 Lower the bar in a controlled manner
until it’s just touching the chest
 Push the bar back up to the starting
position, locking the elbows
 Repeat
Wide Grip Bench Press

8.  Lie on a flat bench with your head hanging
slightly over the edge, feet flat on the
ground
 Grab the bar with a narrow grip, hands
approximately 14” apart
 Your elbows should be kept in throughout
the motion
 The starting position is with the arms
extended over the chest
 Slowly lower the bar in a controlled arc
over your head and towards the floor
 Pull the bar back up to the starting
position slowly
 This movement can also be performed
with dumbbells if you don’t have access to
a barbell
Bent Arm Pullover

9.  Stand between the parallel bars
at the dipping station
 Grip the handles of the bars and
set up in the starting position
with the arms straight and
elbows locked
 The elbows should remain close
to the body and the nips should
remain straight
 Lower your body forward by
bending your elbows, leading
with the chest as you go down
 Push yourself back up to the
starting position
Chest Dips

10.  Adjust the cable pulley machine
to shoulder height
 Grab the handles with both
hands and set up about a foot in
front of the weights, one foot
slightly in front of the other
 Bring your hands together in
front of your chest at a downward
angle, maintaining a slight bend
in your elbows
 Pause for a moment as your
hands meet in the middle
 Return to the starting position in
a slow, controlled motion
Cable Crossover

11.  Set your bench up at a 45 degree
angle
 Grab a dumbbell with each hand and
lie back on the bench with your feet
flat on the ground
 Raise the weights to shoulder height
at either side of your chest with your
palms facing each other
 Extend the arms fully, locking out the
elbows at the top of the movement
 Return the weights to the position
outside the chest in a controlled
manner
 Repeat
Hammer Grip Incline Bench Press

12.  Set your bench to a slight decline,
with the knees slightly higher
than your head and your feet on
the floor
 Grab the bar with an extremely
wide grip, with the hands close to
the plates
 Starting position is on the upper
thighs
 Raise the barbell up and over
your head in an arc towards the
floor
 Return the bar to the starting
position in a controlled manner
Wide Grip Decline Barbell Pullover

13.  Lie down on a flat bench and
grab the barbell with a
medium grip, about 15” apart
 Lock your arms straight and
place the barbell on your
upper thighs
 Keep a tight core while lying
flat, raise your arms in an arc
over the chest and over and
behind your head
 Return the bar to the starting
position in a controlled
manner
Barbell Front Raise Pullover

14.  Set up a bench at a 45 degree
angle between the cable towers
 Grab the handles in both hands
with the palms facing up
 Set up with a slight bend in the
elbows, squeeze the chest and
pull the cables in an arc until the
meet in the middle of the chest
 Pause for a moment in the
middle of the movement before
returning to the starting position
slowly
Incline Cable Flys

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C H E S T - E X E R C I S E S - F O R - M A S S /
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