Bigger Chest?

Make sure you include these 3 chest exercises in your workout!

Barbell Bench Press

The Bench Press is a compound exercise using a push movement, targeting the Pectorals. It is widely regarded as the best overall mass-building upper body exercise, and the definitive exercise for assessing upper body strength.

Step 1: Position yourself on a flat bench lying on your back with feet flat on the floor. Grip the bar so the bend in your elbows forms 90 degrees when the bar is close to your chest.
Step 2: Lift the bar from the rack and lock your arms vertically which gives you the starting position.
Step 3: Lower the bar slowly whilst inhaling, until the bar touches or is about 1cm from your chest. Do not bounce the bar off your chest.
Step 4: Hold for a count of one then push the bar back to the starting position as you exhale.
Step 5: Lock your arms again for a count of one before coming down slowly again.
Step 6: Repeat for the desired number of repetitions.

Incline Dumbbell Chest Press

A compound exercise using a push movement targeting the Upper Chest. Shoulders and Triceps play a role in this movement so make sure you always warm up first.

Step 1: Start by lying on a bench with an incline of roughly 120 degrees whilst holding dumbbells in each hand and resting them on your quads.
Step 2: Curl the dumbbells up to your shoulders using your legs for momentum.
Step 3: With your palms facing forward you are now in the starting position.
Step 4: Push the dumbbells vertically using your chest until they touch whilst bracing your abs and exhale
Step 5: Lock arms at the top for a one count and then slowly lower whilst inhaling.

Step 6: Repeat for the desired number of repetitions.

Standing Cable Flys

Is an isolation exercise using a pull movement targeting the middle of the chest.

Step 1: Using a dual cable machine place both pulleys at chest height and grasp the cables.
Step 2: Take about two steps forward keeping your feet about shoulder width apart.
Step 3: Pull the cables to the side so that your arms are parallel to the floor. Keep a slight bend in your elbows and palms facing forward. This is the starting position.
Step 4: Whilst exhaling and bracing your abs, pull the cables in a semi circle motion using the middle of your chest. Just as your hands are about to touch turn your palms slightly upwards and squeeze the middle of your chest for 2 seconds.
Step 5: Inhale as you slowly reverse the cables back to starting position.

Step 6: Repeat for the desired number of repetitions.