Chest Workouts - Exercises for Chest Muscles

The chest muscles are called the "Pectoralis major" and "Pectoralis minor". The former can be found at the front of the rib cage. It is called "Pecs". The fibers of the pecs are similar to a fan across the chest. These pecs initialize on the breastbone near the chest's center and connect to the humerus near the shoulder joint. As the structure of the pecs is akin to a fan, the humerus can move in a number of planes across the body. Pecs are supposed to bring the humerus across the chest. The "pectoralis minor" is placed below the pecs. It initializes on the middle ribs and connects to the coracoid process of the scapula. The shoulder area can be moved forward due to this muscle.

Upper Chest Workout
This includes the following exercises:

• incline bench dumbbell press
• declined push-up
• incline dumbbell flyes
• exercise ball inclined push-up
• incline barbell bench press

The hammer grip incline dumbbell press is described below:

• as this is a free weight exercise, a spotter must be present
• adjust the body on a free standing incline bench
• ask the spotter for two dumbbells
• hold the dumbbells in the hands such that the palms face each other
• hold the dumbbells near the shoulders by bending the arms at the elbow
• move the dumbbells explosively up to arm's length in the upward direction
• lower the dumbbells to the initial position near the shoulders
• the downward movement must be slow and restrained
• repeat the procedure till fatigue is felt

Middle Chest Exercises
These comprise the following exercises:

• dips
• push-ups
• barbell bench press
• cable crossovers
• dumbbell pullovers
• smith machine bench press
• single arm dumbbell flyes
• freemotion cable crossovers
• isometric chest presses
• flat bench cable flyes
• single arm dumbbell flyes

The flat bench dumbbell press is performed as follows:

• as this is a free weight exercise, a spotter must be present
• lie down with the back on a free standing flat bench
• the knees must be pulled upwards so that the feet are flat on some rest
• ask the spotter for two dumbbells
• hold them in such a way that the palms are facing the knees and both the dumbbells are in a single line
• hold the dumbbells just above the middle chest
• move the dumbbells upward up to arm's length explosively
• lower the dumbbells to the initial position
• the downward movement must be slow and restrained
• repeat the procedure till fatigue is felt

Exercises for Lower Chest
The following exercises are included:

• decline dumbbell flyes
• wide grip decline barbell bench press
• decline barbell bench press
• exercise ball push-up

The procedure to execute the decline dumbbell bench press is as follows:

• as this is a free weight exercise, a spotter must be present
• lie down with the back on a free standing decline bench
• ask the spotter for two dumbbells
• grip the dumbbells so that the palms are towards the legs
• the dumbbells must be in one straight line, slightly above the lower chest and just near the torso
• move the dumbbells upward up to arm's length explosively
• lower them to the initial position, slowly and with restraint
• repeat the procedure till fatigue is felt