Chest Exercises : step 5 : Barbell Bench Press

Barbell Bench Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Lie on a flat bench and spread your legs at shoulder with to maintain stability. Hold the barbell above your body, again at shoulder width, then lower it to the middle of your chest. Without touching your chest.

2. Drive the barbell up again until your arms are straight and your elbows are almost locked. Aways lower the bar slowly and keep your back flat on the bench

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Chest Exercises : step 4 : incline dumbbell press

Incline Dumbbell Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Sit on incline bench at about 45 degrees with your back against the bench. Hold a dumbbell in each hand keeping your palms facing forward. Hold the dumbbells just above your upper chest holding your arms in about 90 degrees.

2. Press the dumbbells up until your elbows are almost straight. Slowly lower the weight again to the sides of your upper chest. Repeat.



Reccomend: you should have a bench and 2 dumbbells for do it

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Chest Exercises : step 3 : push-ups with feet elevated

You can do this step anywhere

Push-ups with feet elevated

Main Muscle : Chest
Other Muscle : Triceps, Shoulders


1. Place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms.Move your feet back, placing your toes on a stand that is 18 inches high. keep your legs straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body must remain straight througout the whole exercise. Keep your head and neck in line with your body so that your are looking down toward the floor.

2. Lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Push your body up away from the floor, straightening your arms, until you have returned to starting position.

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Chest Exercises : step 2 : bent-arm dumbbell pullover

 Bent-Arm Dumbbell Pullover

Main Muscle: Chest
Other Muscle: Triceps, Shoulders, Lats


Lie on a bench, with your feet flat on the floor. Lower the dumbbell in a circular motion towards the floor. Go as low as you can without forcing any thing. Go back up using the same path. Keep your elbows in!! You can also use two dumbbells (one in each hand)



Reccomend: if you want to build your muscle .you should use heavy dumbbell.

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Chest Exercises : step 1 : around the worlds

 Around the worlds

Main Muscle: Chest
Other Muscle: shoulders

1. Grab two dumbbells and lay on a bench. Hold the dumbbells face up towards the celling on your upper thighs while keeping your elbows slightly bent.

2. Move the barbells around as if you are drawing an angel in the snow. Let the dumbell touch each other behind your head.


Recommend: 15times/set and 3set/day for beginner or you do it harder

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