There are three grips that use different muscles for chest exercises. Close-grip, regular and wide-grip. The closer your hands are together the more you will engage your triceps, the wider apart, the more you will engage your chest and shoulders.
Bench Press
The Bench Press specifically targets the chest, triceps and front deltoids. It also incorporates the upper and lower back muscles as well as the traps. This exercise is performed while lying on your back on a bench, with a wide overhand grip. Knuckles facing the ceiling, push the weight away from your chest, keeping a slight bend in your elbows as they extend. Squeeze your shoulder blades at the top of the movement and hold for one count. Do not arch your back or let your elbows drop below the bench when returning to the start position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Bench, Dumbbells, Barbell, Smith Machine, Bench Press Machine, Cable Machine Variants: Incline (more emphasis on upper pecs), Decline (more emphasis on lower pecs),
Push Ups
The Push Up or Press Up specifically targets the chest, triceps and front deltoids. Lying face down, position your palms on the floor approximately shoulder width apart. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body and your head facing forward. Inhale as you lower yourself and exhale as you push up. Reps: to failure
Equipment: Floor, Body Bands
Variants: Push Up on all fours (beginner) or on knees (intermediate), Vertical Dips
Pectoral Flies
The Pectoral Fly (Chest Fly) specifically targets the chest and incorporates the deltoids, triceps and forearms. The fly is performed while lying down on your back or standing up. Keep your back straight and chest up. Holding the dumbbells out from your sides, with a slight bend in your arms, bring them together above the mid chest and return to start.
Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Bench, Dumbbells, Cable Machine, Pec Deck Machine, Bodybands
Variants: Incline (more emphasis on upper pecs), Decline (more emphasis on lower pecs), Cable Crossover
