Exercises for Chest with Tools

possible in three exercises: the squat, the bench press and the deadlift. The only exercise that focuses on the upper body, however, is the bench press. Therefore, when you want to strengthen your pectorals and other core muscles, it is very useful to imitate powerlifters and train on the bench press. the pectorals even more effective, it is useful to combine the presses on the bench with other specific exercises for the chest.

: in fact, repeating the exercise for a limited number of times allows you to use more weight.

Bench with barbell
When the goal is to increase strength, do one to six reps per set and three to six sets per workout.

• Lie down on a bench with a barbell resting firmly on a rack about an arm's length away;
• Bring together and depress the shoulder blades, pulling out the chest, planting the feet on the ground and creating the greatest possible arching of the thoracic portion - NOT lumbar;

Attention! For those suffering from low back pain, it is advisable to bend the knees, cross the legs and leave them suspended;

• Grasp the bar with your hands wider than your shoulders - let's say that, strictly speaking, the correct opening would be 190% of the width of the acromions (bony ends of the shoulders);

Note: by regulation, powerlifters cannot exceed 81 cm between index fingers, which is why longer athletes may be forced to over tighten their grip despite the above criteria.

• Lift the barbell from its place and hold it above your chest with your arms straight.
• Slowly, with control, lower the bar onto your chest, until it just touches your chest.
• Push the bar back in a straight line until your elbows are straight.

. These exercises will further develop the chest muscles, which is why they are a must in the chest workout. Both of the exercises proposed below are a variation of the crosses or openings, an exercise that consists in bringing the arms on the torso, almost like a bird flapping its wings. In this case, higher repetitions can be performed because the movements are designed to build muscle mass, while the bench press is more to strengthen the muscles.

and lie down on the bench with weights in hand.

• Push the dumbbells towards the ceiling until your arms are straight. The knuckles of the hands are turned to the side so that the dumbbells line up parallel to the body.
• With your elbows only slightly bent, slowly lower your arms to the side. Continue until the dumbbells are as low as your shoulders. Do not let the dumbbells drop lower than the bench.
• Without bending your elbows, press the weights up and join them at the top to complete one rep.

bent over.

Once you reach the bottom of the push-up, slowly slide your left hand in and press up with your right hand until you are back in the top of the push-up position. Repeat on the other side.

and grasp a barbell with your hands, which should be in line with the shoulders or slightly outside.

Widen your shoulder blades and press them onto the bench to create more stability.

Make sure your legs are in the correct position with your knees bent on the bench cushion and your feet flexed under the roller. This will prevent you from sliding backwards.

The bar should be level with the lowest chest, but not resting heavily on the chest.

Press upward with control until your arms are straight.Inhale and unlock your elbows, letting the bar descend slowly and with control in a straight line to your lower chest.

Let the bar lightly touch your chest but don't lean on it before starting the next rep.