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Best Chest Exercises for Every Part of Your Chest

Is your chest lagging in a certain area? Here’s a list of exercises to help fill in that area of your chest…

Incline Bench or Dumbbell Press: (Upper Pectorals) Bench press at an angle of 30-45 degrees above the horizontal plain. Grip should be slightly wider than that of a regular bench press. Bar or dumbbells should touch the top of the chest before going back up.

Decline Bench or Dumbbell Press: (Lower Pectorals) Bench press at an angle of 30-45 degrees below the horizontal plain. Bar or dumbbell should touch right below the chest.

Dips: (Lower Pectorals) Parallel dip bars should be grasped firmly with palms facing down. Push body up until arms are straight next to the body. Dips can be done hanging or by machine depending on desired difficulty. Machines are used for assisted dips to help those who are not able to dip-press their own wait.

Flat-bench Dumbbell Flies: (Outer Pectorals) Holding a dumbbell in each hand vertically, there should be a slight bend at the elbows. Each dumbbell should be lowered with a slight bend in the elbow. Dumbbells should not reach behind the axis of the shoulders. Weight should be lifted back to the start position in a smooth manner.

Machine Chest Press: This exercise works your overall chest like a Barbell Bench Press. But the cool thing about this exercise is that it’s super easy to do drop sets on.

You can start with a heavy weight on the machine. Do as many reps as you can. Then keep moving the pin down to the next lower weight. Keep doing this until you’ve gone through the whole stack (or until you’re able to knock out 30 reps without stopping).

If you want all of these exercises put into a workout plan, I’ve whipped up a chest workout for you using the exercises mentioned above.

You won’t need to change up your entire routine. Just add this workout in once a week where you can fit it in. Shouldn’t take you more than 30 minutes to complete.

It will help you make faster gains on every part of your chest.