Exercises for the chest muscles

Barbell press

The main load falls on the chest muscles. Additional load – for the front part of the deltoid muscles and the triceps muscles of the upper arms.

Preparation
Lie down on the bench. Lift the bar from the racks using a wide grip.

Performance
Lower the barbell to your chest. Press the barbell until your arms are straight. Repeat the action.

Angled barbell press

The main load falls on the upper chest muscles. Additional load – for the front part of the deltoid muscles and the triceps muscles of the upper arms.

Preparation
Lie down on the bench. Lift the bar from the racks using a wide grip.

Performance
Lower the barbell to your chest. Press the barbell until your arms are straight. Repeat the action.

Dumbbell press

The main load falls on the pectoral muscles, with a greater load on the outer part of the pectoral muscles. Additional load – for the front part of the deltoid muscles and the triceps muscles of the upper arms. The weights can also be held neutrally (palms facing each other). This will only load the upper parts of the pectoral muscles and the front parts of the deltoid muscles.

Preparation
Sit on a bench with dumbbells on your thighs. Raise the dumbbells to your shoulders and lie down. The dumbbells should be at the sides of your chest, just above your elbows.

Performance
Push the dumbbells overhead until your arms are straight. Lower the weights to your chest. Repeat the action.

Dumbbell angle press

The main load falls on the upper chest muscles. Additional load – for the front part of the deltoid muscles and the triceps muscles of the upper arms. When you lift weights with an overhand grip (palms away from you), your pectoral muscles are more stressed and your triceps muscles are less stressed. Furthermore, by training the chest muscles in this way, they are also stretched.

Preparation
Sit on an angle bench with dumbbells on your thighs. Raise the dumbbells to your shoulders and lie down. The dumbbells should be at the sides of your chest, just above your elbows.

Performance
Push the dumbbells overhead until your arms are straight. Lower the weights to your chest. Repeat the action.

Robbery (clasp of hands)

The main load falls on the outer and lower part of the chest muscles. The deltoids and arm muscles are slightly stressed.

Preparation
Take two dumbbells. Lie down on the bench. Hold the dumbbells close to your chest. Turn your shoulders inward, elbows out to the sides.

Performance
Release the weights to the sides until your pectoral muscles tighten. Lift the dumbbells together in a looping motion until they are next to each other. Repeat the action.

Corner robbery

Preparation
Take two dumbbells. Lie on a corner bench. Hold the dumbbells close to your chest. Turn your shoulders inward, elbows out to the sides.

Performance
Release the weights to the sides until your pectoral muscles tighten. Lift the dumbbells together in a looping motion until they are next to each other. Repeat the action.

Pec Deck (peteliškė)

The main load during this exercise falls on the pectoral muscles and the front part of the deltoid muscles. The biceps muscles are also slightly loaded.

Preparation
Sit on the coach. Grasp the handles of the exercise machine.

Performance
Bring both hands together. Return to the starting position. Repeat the action.

Push-ups in parallel

The main load falls on the muscles of the chest and triceps. The front part of the deltoid muscles is slightly loaded.

Preparation
Grab the parallel bars with your hands. Climb onto the support supports with your feet.

Performance
Push your body up as you extend your arms. Lower your body until your pectoral muscles tighten slightly. Repeat the action.

Pull-ups with ropes

The exercises can be performed with one or both hands using different grips. One of these exercises is pull-ups with two ropes overhead

Preparation
Take the two ropes. Bend your legs and elbows slightly.

Performance
Pull both ropes together in a “hugging motion.” The elbows are bent and pointed to the sides. Return to the starting position until your pectoral muscles tighten. Repeat the action.

Dust

The exercise can be performed lying long or sideways on the bench, the tool can be a barbell or a weight. This exercise works the entire pectoral muscle, simultaneously working the long head of the triceps, teres major, latissimus dorsi, serratus anterior, rhomboids and pectoralis minor.

Preparation
Lying on your back along or across the bench, grab a barbell or weight. The arms are slightly bent to train the serratus anterior muscle or kept straight to expand the chest.

Performance
The hands are lowered backwards, to the lower position, which depends on the mobility of the shoulder girdle, and return to the starting position. For the exercise to be effective, it should be performed with the help of the shoulder muscles, but not the arms. When starting the movement, it is best to inhale as deeply as possible and exhale only when lifting the weight.