Chest Body Building Techniques
Flat Bench Press
The flat bench press is a great compound exercise that primarily targets the mid-pectoral muscles, while also targeting your deltoids and triceps. To conduct a flat bench, press effectively, begin by positioning yourself on a flat bench, ensuring that your eyes are directly under the barbell resting on the rack. Grip the barbell with your hands slightly wider than shoulder-width apart and lift it off the rack, holding it above your chest with your arms fully extended. As you lower the barbell, maintain control and bring it gently to your chest, ensuring your elbows are bent at about a 45-degree angle from your torso. Avoid bouncing the bar off your chest; instead, press the barbell upward with steady force, extending your arms fully at the top without locking your elbows. Throughout the exercise, keep your feet flat on the floor and your back pressed firmly against the bench to avoid excessive arching. Exhale as you press the bar up and inhale as you lower it.
Incline Bench Press
The incline bench press is a great compound exercise that primarily targets the upper-pectoral muscles, while also targeting your deltoids and triceps. To perform an incline bench, press effectively, start by adjusting the bench to a 30 to 45-degree angle to target the upper chest. Sit on the bench and lie back, positioning your eyes directly beneath the barbell placed on the rack. Grip the barbell with your hands slightly wider than shoulder-width apart. With a firm grip, lift the barbell off the rack and hold it above your upper chest with your arms fully extended. Lower the barbell in a controlled manner toward your upper chest, keeping your elbows at a 45-degree angle relative to your torso. Make sure to avoid bouncing the bar off your chest; instead, press the barbell back up to the starting position with steady, controlled force, fully extending your arms without locking your elbows. Throughout the exercise, keep your feet flat on the floor and your back pressed firmly against the bench to maintain stability and prevent excessive arching. Breathe in as you lower the bar and exhale as you press it upward
Pectoral Fly
To perform a pectoral fly on a machine, start by adjusting the seat height so that the handles are at chest level and set the weight to a suitable load. Sit on the machine with your feet flat on the floor and your back pressed against the backrest. Grip the handles with a firm grip and position your arms so that they are slightly bent at the elbows and level with your chest. Begin by extending your arms out to the sides and, with a controlled motion, bring the handles together in front of your chest, focusing on contracting your pectoral muscles. Maintain the slight bend in your elbows throughout the movement and avoid using your shoulders or arms excessively. Slowly return the handles to the starting position, allowing your chest to stretch, but do not let the weight stack touch completely to keep tension on the muscles. Exhale as you bring the handles together and inhale as you return them.