Exercises Demonstrations - Chest Exercises

Hi all,

We're currently in the process of updating the exercise demonstration pages to match our free gym workout app (which will be on the App Store very soon!). We've just added all of the chest exercise images/ demonstrations. In time, we'll write the text to accompany these (as you'll note, some have been written already). First though, we'll be completing all other exercise demonstrations in the same way. Below is a link to the featured chest exercises, please provide us with feedback whether you like the way they're displayed, or whether this could be improved upon.

Chest Exercise Demonstrations

Cheers,

GP

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Gym Professor Shuffle free gym workout app - coming soon!

Another Training Session :)

Hi all,

Since last week's post of a leg session I'd just had, I've received numerous emails asking for more of my gym workout examples. Well, below is a workout I had earlier this week of opposing supersets for chest and back, and biceps and triceps, followed by abs. The workout took approximately 1 hour. Here it is:

Superset of

Wide-Inverted-Grip Incline Dumbbell Press (100lb Dumbbells)

Two-Arm Bent-Over Dumbbell Rows (100lb Dumbbells)

3 sets of 10 reps per exercise.

 

Superset of

Narrow-Inverted-Grip Stiff-Arm Pulldowns (Stack on one-side of Cable Crossover)

Cable Crossovers (Hands Low) (Stack)

3 sets of 12 reps per exercise.

 

Superset of

Incline Gymnastic Ring Flyes

Wide-Inverted-Grip Chins

3 sets of 12 reps per exercise.

 

Superset of

Dumbbell Hammer Curls (40lb Dumbbells)

Dumbbell Kickbacks (40lb Dumbbells)

3 sets of 10 reps per exercise.

 

Tri-Set of

Hanging Leg Raises

Sit-Up with Knee Raise

Cable Crunches (70lb)

3 Sets of 15 reps per exercise.

 

(GP NOTE: "Inverted" Grip is sometimes referred to as "Parallel" or "Neutral").

For plenty more gym workout ideas, be sure to purchase our acclaimed bestseller Gym Workouts Maps to Success, which, no matter your goal or ability, provides a sensible workout structure and progression plans.

Something else of note this week, I've been quizzed so, so many times about "supplements" people are taking and noticing significant weight & strength gain amongst other side-effects. In each circumstance so far, the young lads have been naive to the fact that they've been taking an Anabolic Steroid. For more info, check out my newsletter article posted in June here: Basics about Steroids 

 

Until the next time,

GP

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Author of the bestseller Gym Workouts - Maps to Success

The Flat Bench Press

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts - the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work.

If you're confused about what gym exercises to perform and when? You should consider reviewing the sample Gym Workouts and Gym Routines.

Key Steps to performing the Flat Bench Press correctly:

For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar's knurling.

4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and the press the bar up.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.

Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.

Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

For further chest exercises, visit the Gym Professor exercise diagram library.

Best regards,

Gym P.