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
Instructions:
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.
Incline Bench Press (Dumbbells)
Type: Compound Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Dumbbells, Bench
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.
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 upper 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.
Decline Bench Press (Dumbbells)
Type: Compound Exercise
Muscles Targeted: Lower Pectoralis Major (Lower Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Dumbbells, Bench
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.
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 lower 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.
Make sure to select dumbbells that challenge you within the recommended repetition range. Focus on maintaining proper form throughout the exercises, keeping your core engaged and shoulders stabilized for optimal results.
Smith Machine Bench Press (Flat)
Type: Compound Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Smith Machine, Bench
Level: Beginner to Advanced
Instructions:
Set the bench inside the Smith machine and adjust the barbell to an appropriate height.
Lie on the bench with your feet flat on the ground and your back firmly pressed against the bench.
Grasp the barbell with a slightly wider than shoulder-width grip, palms facing forward.
Unrack the barbell and lower it slowly towards your chest while keeping your elbows at a 45-degree angle.
Press the barbell back up to the starting position by extending your arms fully.
Repeat for 8-12 repetitions.
Smith Machine Bench Press (Incline)
Type: Compound Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Smith Machine, Bench
Level: Beginner to Advanced
Instructions:
Adjust the bench on the Smith machine to an inclined position (around 30-45 degrees).
Sit on the bench with your feet flat on the ground and your back firmly pressed against the bench.
Grasp the barbell with a slightly wider than shoulder-width grip, palms facing forward.
Unrack the barbell and lower it slowly towards your upper chest while keeping your elbows at a 45-degree angle.
Press the barbell back up to the starting position by extending your arms fully.
Repeat for 8-12 repetitions.
Smith Machine Bench Press (Decline)
Type: Compound Exercise
Muscles Targeted: Lower Pectoralis Major (Lower Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Smith Machine, Bench
Level: Beginner to Advanced
Instructions:
Adjust the bench on the Smith machine to a declined position (around 30-45 degrees).
Lie on the bench with your feet securely locked into place and your back firmly pressed against the bench.
Grasp the barbell with a slightly wider than shoulder-width grip, palms facing forward.
Unrack the barbell and lower it slowly towards your lower chest while keeping your elbows at a 45-degree angle.
Press the barbell back up to the starting position by extending your arms fully.
Repeat for 8-12 repetitions.
Ensure that the barbell is set at a height that allows you to maintain proper form throughout the exercises. Use a weight that challenges you within the recommended repetition range while maintaining control and stability. Keep your core engaged and maintain a steady tempo during the movements for optimal results.
Flat Bench Fly with Dumbbells
Type: Isolation Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders)
Equipment: Flat Bench, Dumbbells
Level: Beginner to Advanced
Instructions:
Lie flat on a bench with a dumbbell in each hand, arms extended over your chest, palms facing each other.
Keep a slight bend in your elbows and lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest muscles.
Engage your chest muscles and bring the dumbbells back up to the starting position, squeezing your chest at the top.
Repeat for 8-12 repetitions.
Incline Fly with Dumbbells
Type: Isolation Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Anterior Deltoids (Shoulders)
Equipment: Incline Bench, Dumbbells
Level: Beginner to Advanced
Instructions:
Set an incline bench at a 30-45 degree angle and lie back with a dumbbell in each hand, arms extended over your chest, palms facing each other.
Maintain a slight bend in your elbows and lower the dumbbells out to the sides in a wide arc until you feel a stretch in your upper chest.
Contract your chest muscles and bring the dumbbells back up to the starting position, squeezing your chest at the top.
Repeat for 8-12 repetitions.
Decline Fly with Dumbbells
Type: Isolation Exercise
Muscles Targeted: Lower Pectoralis Major (Lower Chest), Anterior Deltoids (Shoulders)
Equipment: Decline Bench, Dumbbells
Level: Beginner to Advanced
Instructions:
Set a decline bench at a 30-45 degree angle, lie back, and hold a dumbbell in each hand, arms extended above your chest, palms facing each other.
Keep a slight bend in your elbows and lower the dumbbells out to the sides in a wide arc until you feel a stretch in your lower chest.
Engage your lower chest muscles and bring the dumbbells back up to the starting position, squeezing your chest at the top.
Repeat for 8-12 repetitions.
Flat Bench Fly with Cables
Type: Isolation Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders)
Equipment: Cable Machine, Flat Bench, D-handles or Stirrup Handles
Level: Beginner to Advanced
Instructions:
Attach D-handles or stirrup handles to the high pulleys of a cable machine and set the desired weight.
Lie on a flat bench between the cable pulleys with a handle in each hand, arms extended over your chest, palms facing each other.
Keep a slight bend in your elbows and bring your arms out to the sides in a wide arc until you feel a stretch in your chest muscles.
Contract your chest muscles and bring your arms back together, crossing them slightly in front of your chest.
Repeat for 8-12 repetitions.
Incline Fly with Cables
Type: Isolation Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Anterior Deltoids (Shoulders)
Equipment: Cable Machine, Incline Bench, D-handles or Stirrup Handles
Level: Beginner to Advanced
Instructions:
Attach D-handles or stirrup handles to the high pulleys of a cable machine and set the desired weight.
Set an incline bench at a 30-45 degree angle between the cable pulleys.
Sit on the bench and hold a handle in each hand, arms extended over your chest, palms facing each other.
Maintain a slight bend in your elbows and bring your arms out to the sides in a wide arc until you feel a stretch in your upper chest.
Engage your upper chest muscles and bring your arms back together, crossing them slightly in front of your chest.
Repeat for 8-12 repetitions.
Decline Fly with Cables
Type: Isolation Exercise
Muscles Targeted: Lower Pectoralis Major (Lower Chest), Anterior Deltoids (Shoulders)
Equipment: Cable Machine, Decline Bench, D-handles or Stirrup Handles
Level: Beginner to Advanced
Instructions:
Attach D-handles or stirrup handles to the low pulleys of a cable machine and set the desired weight.
Set a decline bench at a 30-45 degree angle between the cable pulleys.
Lie on the bench and hold a handle in each hand, arms extended above your chest, palms facing each other.
Keep a slight bend in your elbows and bring your arms out to the sides in a wide arc until you feel a stretch in your lower chest.
Engage your lower chest muscles and bring your arms back together, crossing them slightly in front of your chest.
Repeat for 8-12 repetitions.
Remember to choose weights that allow you to perform the exercises with proper form and control. Focus on feeling the contraction in your chest muscles throughout the movements. Adjust the bench and cable machine settings according to your comfort and desired level of challenge.
Standard Push-ups
Type: Bodyweight Exercise
Muscles Targeted: Pectoralis Major (Chest), Triceps, Anterior Deltoids (Shoulders), Core
Equipment: None
Level: Beginner to Intermediate
Instructions:
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows until your chest nearly touches the ground.
Keep your core engaged and maintain a straight line from your head to your heels.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Wide Grip Push-ups
Type: Bodyweight Exercise
Muscles Targeted: Pectoralis Major (Outer Chest), Triceps, Anterior Deltoids (Shoulders), Core
Equipment: None
Level: Beginner to Intermediate
Instructions:
Assume a high plank position with your hands placed wider than shoulder-width apart.
Lower your body by bending your elbows, focusing on bringing your chest toward the ground.
Keep your core tight and maintain a straight line from head to heels.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Close Grip Push-ups
Type: Bodyweight Exercise
Muscles Targeted: Triceps, Pectoralis Major (Inner Chest), Anterior Deltoids (Shoulders), Core
Equipment: None
Level: Beginner to Intermediate
Instructions:
Begin in a high plank position with your hands positioned close together, directly under your shoulders.
Lower your body by bending your elbows, aiming to bring your chest closer to your hands.
Keep your core engaged and maintain a straight line from head to heels.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Remember to focus on proper form and perform the exercises at a level that challenges you without compromising your technique. Start with a comfortable number of repetitions and gradually increase as you gain strength and endurance.
Incline Push-ups
Type: Bodyweight Exercise
Muscles Targeted: Pectoralis Major (Lower Chest), Triceps, Anterior Deltoids (Shoulders), Core
Equipment: Bench, Step, or Stable Surface
Level: Beginner to Intermediate
Instructions:
Place your hands on an elevated surface, such as a bench or step, with your palms facing down and slightly wider than shoulder-width apart.
Position your feet on the ground, forming a straight line from your head to your heels.
Lower your body by bending your elbows, bringing your chest towards the inclined surface.
Keep your core engaged and maintain a straight body alignment throughout the movement.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Decline Push-ups
Type: Bodyweight Exercise
Muscles Targeted: Upper Pectoralis Major (Upper Chest), Shoulders, Triceps, Core
Equipment: Decline Bench or Stable Surface
Level: Intermediate to Advanced
Instructions:
Position your hands on the floor slightly wider than shoulder-width apart, while placing your feet on an elevated surface, such as a bench or stable platform.
Create a straight line from your head to your heels by engaging your core and glutes.
Lower your body by bending your elbows and allowing your chest to descend towards the floor.
Keep your elbows at a moderate angle, not fully flaring out to the sides.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Remember to maintain proper form and perform the exercises within a comfortable range of motion. Adjust the incline or decline level based on your strength and fitness level. Gradually increase the challenge as you progress.
Chest Dips
Type: Bodyweight Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps, Core
Equipment: Parallel Bars, Dip Station
Level: Intermediate to Advanced
Instructions:
Stand between the parallel bars or grasp the handles of a dip station.
Lift yourself up by straightening your arms, with your elbows slightly bent and your feet off the ground.
Lean your torso slightly forward to emphasize the chest muscles.
Lower your body by bending your elbows and allowing your chest to descend towards the bars.
Keep your elbows at a moderate angle, not fully flaring out to the sides.
Once your shoulders are parallel to the bars or your chest is at the lowest point, push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Ensure that you engage your core and maintain proper body alignment throughout the exercise. If you’re new to chest dips, you can start by using assistance, such as a resistance band or having your feet lightly touch the ground for support. As you build strength and proficiency, you can progress to performing unassisted chest dips.
Remember to listen to your body, use a controlled and smooth motion, and adjust the intensity based on your fitness level.
Chest Dips (Between Chairs)
Type: Bodyweight Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps, Core
Equipment: Two Sturdy Chairs
Level: Intermediate to Advanced
Instructions:
Place two sturdy chairs parallel to each other, with the seat facing outward.
Position yourself between the chairs, facing away from them, and grip the edges of the chairs with your hands.
Walk your feet forward and extend your legs, keeping your heels in contact with the floor, creating a slight bend at the knees.
Keep your torso upright and engage your core.
Lower your body by bending your elbows, allowing your chest to descend between the chairs.
Keep your elbows at a moderate angle, not fully flaring out to the sides.
Once your shoulders are at or slightly below the level of the chairs, push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Ensure that the chairs are stable and can support your body weight. You may want to place a towel or cushion on the seats for added comfort. Focus on maintaining control and proper form throughout the exercise. Adjust the distance between the chairs to modify the difficulty level and target different areas of your chest.
As with any exercise, it’s important to listen to your body, use a controlled and smooth motion, and adjust the intensity based on your fitness level.
Cable Cross-Overs (High to low)
Type: Resistance Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders)
Equipment: Cable machine with adjustable pulleys, D-handles
Level: Intermediate to Advanced
Instructions:
Set the cable machine pulleys at the highest position and attach the D-handles.
Stand in the center of the cable machine with one foot in front of the other for stability.
Grasp the handles with an overhand grip, palms facing down, and step forward slightly to create tension on the cables.
Keep a slight bend in your elbows throughout the exercise.
Engage your core and maintain a tall posture with your chest up.
Start with your arms extended out to the sides at shoulder height, creating a “T” shape.
Exhale and bring your hands together in front of your body, crossing them over each other.
Focus on squeezing your chest muscles as you bring your hands together.
Continue the movement until your hands meet in front of your abdomen, with a slight bend in your elbows.
Inhale and slowly reverse the movement, allowing your arms to return to the starting position with control.
Repeat for the desired number of repetitions.
Tips:
Avoid using excessive momentum or swinging during the exercise. Maintain control throughout the movement.
Focus on the contraction of your chest muscles as you bring your hands together.
Adjust the cable machine pulleys to a lower position for a greater challenge and to target different areas of the chest.
Cable Cross-Overs (Low to high)
Type: Resistance Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders)
Equipment: Cable machine with adjustable pulleys, D-handles
Level: Intermediate to Advanced
Instructions:
Set the cable machine pulleys at the lowest position and attach the D-handles.
Stand in the center of the cable machine with one foot in front of the other for stability.
Grasp the handles with an underhand grip, palms facing up, and step back slightly to create tension on the cables.
Keep a slight bend in your elbows throughout the exercise.
Engage your core and maintain a tall posture with your chest up.
Exhale and simultaneously pull your arms upward, creating an upward diagonal motion.
Focus on squeezing your chest muscles as you bring your hands up and together.
Continue the movement until your hands meet above your head, with a slight bend in your elbows.
Inhale and slowly reverse the movement, allowing your arms to return to the starting position with control.
Repeat for the desired number of repetitions.
Tips:
Avoid using excessive momentum or swinging during the exercise. Maintain control throughout the movement.
Focus on the contraction of your chest muscles as you bring your hands up and together.
Adjust the cable machine pulleys to a higher position for a greater challenge and to target different areas of the chest.
Bench Press Hand Width Variations:
Standard Grip Bench Press:
Type: Resistance Exercise
Muscles Targeted: Pectoralis Major (Chest), Anterior Deltoids (Shoulders), Triceps
Equipment: Barbell, Bench
Level: Beginner to Advanced
Instructions:
Lie on a flat bench with your feet planted firmly on the ground.
Position yourself so that the barbell is directly above your eyes when you’re in the starting position.
Grasp the barbell with a slightly wider than shoulder-width grip, with your palms facing forward.
Unrack the barbell by straightening your arms and holding it directly above your chest.
Lower the barbell slowly and under control towards your mid-chest, maintaining a slight bend in your elbows.
Keep your elbows at a 45-degree angle to your body throughout the movement.
Once the barbell lightly touches your chest, push it back up to the starting position by extending your arms.
Exhale as you push the barbell up and inhale as you lower it down.
Repeat for the desired number of repetitions.
Wide Grip Bench Press:
Type: Resistance Exercise
Muscles Targeted: Pectoralis Major (Chest – particularly the outer portion), Anterior Deltoids (Shoulders), Triceps
Equipment: Barbell, Bench
Level: Intermediate to Advanced
Instructions:
Lie on a flat bench with your feet planted firmly on the ground.
Position yourself so that the barbell is directly above your eyes when you’re in the starting position.
Grasp the barbell with a grip that is wider than shoulder-width, with your palms facing forward.
Unrack the barbell by straightening your arms and holding it directly above your chest.
Lower the barbell slowly and under control towards your mid-chest, maintaining a slight bend in your elbows.
Keep your elbows at a 45-degree angle to your body throughout the movement.
Once the barbell lightly touches your chest, push it back up to the starting position by extending your arms.
Exhale as you push the barbell up and inhale as you lower it down.
Repeat for the desired number of repetitions.
Close Grip Bench Press:
Type: Resistance Exercise
Muscles Targeted: Pectoralis Major (Chest – particularly the inner portion), Triceps
Equipment: Barbell, Bench
Level: Intermediate to Advanced
Instructions:
Lie on a flat bench with your feet planted firmly on the ground.
Position yourself so that the barbell is directly above your eyes when you’re in the starting position.
Grasp the barbell with a grip that is narrower than shoulder-width, with your palms facing forward.
Unrack the barbell by straightening your arms and holding it directly above your chest.
Lower the barbell slowly and under control towards your mid-chest, maintaining a slight bend in your elbows.
Keep your elbows tucked close to your body throughout the movement.
Once the barbell lightly touches your chest, push it back up to the starting position by extending your arms.
Exhale as you push the barbell up and inhale as you lower it down.
Repeat for the desired number of repetitions.
Tips:
The wide grip bench press emphasizes the outer portion of your chest, helping to develop width and create a more rounded appearance.
The close grip bench press targets the inner portion of your chest, assisting in developing depth and creating a more defined separation between the pectoral muscles.
Keep your shoulder blades squeezed together and your back pressed firmly against the bench throughout the exercise to maintain stability.
Use a spotter when lifting heavy weights to ensure safety.
Start with lighter weights to focus on proper form before progressing to heavier loads.
If you’re new to bench pressing or have any concerns, consider seeking guidance from a qualified fitness professional or trainer.
