4 Exercises that will fully develop your chest

4 Exercises that will fully develop your chest

This workout will push your chest muscles to the max. And performing the exercises from different angles will help to chisel a more defined and more symmetrical chest.

What are you waiting for? Get to it.

The Exercises

Perform these exercises as circuit. Once you get to the end, rest for 3-mins before going again. Repeat 3 times.

#1: Barbell bench press

Sets: / Reps: 8 / Rest: 60sec

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

#2: Decline dumbbell press

Sets: / Reps: 8 / Rest: 60sec

Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position.

#3: Cable crossover

Sets: / Reps: 8 / Rest: 60sec

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control

#4: Decline press up

Sets: / Reps: To failure / Rest: 60sec

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down until your chest almost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.

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