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free exercise library - chest

List of Exercises

Flat Bench Press (Barbell)

Type: Compound Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Barbell, Bench, Weight Plates
Level: Beginner to Advanced

Instructions:

Lie on a flat bench with your feet firmly planted on the ground.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell to your chest while keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position by extending your arms.
Repeat for 8-12 repetitions.
Incline Bench Press (Barbell)
Type: Compound Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Barbell, Bench, Weight Plates
Level: Beginner to Advanced

Instructions:

Set the bench to an incline position (around 30-45 degrees).
Lie on the incline bench with your feet firmly planted on the ground.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell to your upper chest while keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position by extending your arms.
Repeat for 8-12 repetitions.

Decline Bench Press (Barbell)

Type: Compound Exercise
Muscles Targeted: Lower Pectoralis Major (Lower Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Barbell, Bench, Weight Plates
Level: Beginner to Advanced

Instructions:

Set the bench to a decline position (around 30-45 degrees).
Lie on the decline bench with your feet securely locked into place.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell to your lower chest while keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position by extending your arms.
Repeat for 8-12 repetitions.
Remember to use a weight that challenges you within the recommended repetition range. It’s important to maintain proper form throughout the exercises to ensure safety and effectiveness.
Flat Bench Press (Dumbbells)
Type: Compound Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Dumbbells, Bench

Level: Beginner to Advanced

Lie on a flat bench with your feet firmly planted on the ground.
Hold a dumbbell in each hand, resting them on your thighs.
With your palms facing forward, lift the dumbbells to shoulder width.
Slowly lower the dumbbells to your chest while keeping your elbows at a 45-degree angle.
Push the dumbbells back up to the starting position by extending your arms.
Repeat for 8-12 repetitions.