Chest Exercises and Routines

**andru1313** · 02-21-2008, 10:19 AM

Bent-Arm Dumbbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Dumbbell
Mechanics Type: Compound

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Incline Dumbbell Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

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Cable Crossover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Cable
Mechanics Type: Isolation
Tips: Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much!

Close-Grip Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Shoulders
Equipment: Barbell
Mechanics Type: Compound

Dips - Chest Version
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

**CHAOS** · 02-28-2008, 10:23 AM

bump for broken

**Broken5hift** · 02-28-2008, 10:26 AM

ty! stupid site search is REALLY starting to piss me off

**andru1313** · 02-28-2008, 10:56 AM

What I posted is pretty close to what I do now. I am limited due to my shoulders but I push thru the pain of it anyway. I IS MEAT HEAD

**Broken5hift** · 02-28-2008, 11:04 AM

Meat Meat Meat

02-21-2008, 10:19 AM	#1 (permalink)
andru1313 SOT Buff Daddy Mod Join Date: Aug 2007 Location: in Sin Posts: 2,300 gXboxLive Leaderboard: 71^st	Chest Exercises and Routines Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders, Lats Equipment: Dumbbell Mechanics Type: Compound FreeVideoCoding.com Incline Dumbbell Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. FreeVideoCoding.com Cable Crossover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Cable Mechanics Type: Isolation Tips: Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much! Close-Grip Barbell Bench Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound Dips - Chest Version Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: BodyOnly Mechanics Type: Compound Dumbbell Flyes Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. __________________

02-28-2008, 10:23 AM	#2 (permalink)
CHAOS SOT Screwdriver Goes Where Mod Join Date: Jul 2007 Location: Fucking Bullshit. Posts: 20,254 gXboxLive Leaderboard: 44^th	bump for broken __________________ SOT - you aint... no goon.

02-28-2008, 10:26 AM	#3 (permalink)
Broken5hift SOT Administrator Join Date: May 2006 Location: 345T C045t Posts: 26,280 gXboxLive Leaderboard: 27^th	ty! stupid site search is REALLY starting to piss me off __________________ SOT - .... I dunno, i wasnt really paying attention....

02-28-2008, 10:56 AM	#4 (permalink)
andru1313 SOT Buff Daddy Mod Join Date: Aug 2007 Location: in Sin Posts: 2,300 gXboxLive Leaderboard: 71^st	What I posted is pretty close to what I do now. I am limited due to my shoulders but I push thru the pain of it anyway. I IS MEAT HEAD __________________

02-28-2008, 11:04 AM	#5 (permalink)
Broken5hift SOT Administrator Join Date: May 2006 Location: 345T C045t Posts: 26,280 gXboxLive Leaderboard: 27^th	Meat Meat Meat __________________ SOT - .... I dunno, i wasnt really paying attention....

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