Chest Strength Training
Updated on July 28, 2007
Bench Press (Weight Lifting)
Using lighter weights with the bench press is an excellent way to build up your chest and arm muscles to prepare you for doing pushups. When you use heavier weights with the bench press, you can bulk up more than you could with pushups alone.
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Lay on your back, preferably on a bench. Don't arch your back or press your lower back into the bench at any time during the exercise. If you need extra back support, bend your knees and place your feet on the bench. For additional support, you can roll up a towel and place it under your lower back.
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Use resistance bands, a weighted ball, dumbbells, or a bar for resistance. Hold the weight/bands with your palms facing forward, and don't grip it too tightly. Pull your arms to your sides while holding the weight/bands at right above your chest.
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Press straight up, exhaling while you push, and squeeze the muscles in your chest. Do not lift your head or shoulders during the movement. Do not lock your elbows when you get to the top of the press; keep your arms slightly bent.
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Slowly bring your arms back down to your chest and inhale.
Incline Bench Press (Weight Lifting)
The inclined bench press concentrates on the upper part of the pectoral muscles in addition to the muscles worked by a regular bench press.
The incline bench press is performed similarly to a normal bench press, but it is done on an angled bench, so your head is higher than the rest of your body, and your feet are lower than the rest of your body. It's almost like doing a bench press while sitting in a recliner.
When you press up, you want to press up toward the ceiling, not directly out in front of you.
Decline Bench Press (Weight Lifting)
The declined bench press concentrates on the lower part of the pectoral muscles in addition to the muscles worked by a regular bench press.
The decline bench press is performed similarly to a normal bench press, but it is done on an angled bench, so your head is lower than the rest of your body, and your knees are higher than the rest of your body. It's almost like doing a bench press on a hill with your head facing downhill and your feet facing uphill.
When you press up, you want to press up toward the ceiling, not directly out in front of you.
Pushups (Calinsthenic)
Pushups are an excellent exercise for building strength and endurance in the chest, triceps, shoulders, upper back, lower back, and abdominal muscles. It also involves balance skills.
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Lay face down on the floor.
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Place your hands on the floor at shoulder level, and spread out your fingers.
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Push yourself up into a plank position, trying to keep your body as straight as possible. Only your hands and your toes should touch the floor. If it's too difficult, keep your knees, shins, and ankles on the floor. Your arms should be fully extended.
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Lower yourself as close to the floor as possible, but don't touch the floor with your chest, abs, or hips.
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Push yourself back into plank position.
For more resistance, try doing your pushups on one arm, keeping your other arm behind your back.
Incline Pushups (Calinsthenic)
Incline pushups concentrate on the lower part of the chest as well as all the areas of a regular pushup.
Incline pushups are performed just like normal pushups, but instead of placing your hands on the floor, you place your hands on a stable surface above the floor (e.g. a bench, a pushup bar, raised pushup grips, etc.).
Decline Pushups (Calinsthenic)
Decline pushups concentrate on the upper part of the chest as well as all of the areas of a regular pushup.
Decline pushups are performed just like normal pushups, but instead of placing your toes on the floor, you place your toes on a stable surface above the floor (e.g. bench, step, etc.).
Clap Pushups (Plyometric)
Clap pushups are designed to give you explosive power, which may be required in self defense (such as pushing somebody or something away from you quickly) and sports.
A clap pushup is performed like a regular pushup, but when you push yourself up, you do it with explosive force (like jumping with your arms instead of your legs). You should eventually work your way up to pushing yourself up so high that you actually have time to clap in the air between each push up.
Chest Flies (Weight Lifting)
Chest flies work your chest and front shoulders. They help build the strength that you need for throwing a punch, throwing a ball, etc.
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Lay on your back, preferably on a bench. Don't arch your back or press your lower back into the bench at any time during the exercise. If you need extra back support, bend your knees and place your feet on the bench. For additional support, you can roll up a towel and place it under your lower back.
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Use resistance bands, small weighted balls, or dumbbells for resistance. Hold one weight/band in each hand with your palms facing forward, and don't grip it too tightly. Extend your arms out to your sides in line with your chest. Do not lock your elbows at any time during the exercise.
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While exhaling, bring both arms up in front of your chest, keeping your arms extended (but don't lock your elbows) during the entire movement. Do not lift your head or shoulders during the movement. Meet your hands directly in front of your chest and squeeze your chest muscles.
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While inhaling, lower your arms back out to your sides, keeping them extended through the entire movement.
Incline Chest Flies (Weight Lifting)
Incline chest flies concentrate on the upper part of the chest as well as all of the areas worked by regular chest flies.
Like the incline bench press, incline bench flies are performed in a reclined position with your head higher than the rest of your body. They are performed just like regular chest flies while in the incline position.
When you bring your arms up, you want to bring them up toward the ceiling, not directly out in front of you.
Decline Chest Flies (Weight Lifting)
Decline chest flies concentrate on the lower part of the chest as well as all of the areas worked by regular chest flies.
Like the decline bench press, decline bench flies are performed on an angled bench with your head lower than the rest of your body. They are performed just like regular chest flies while in the decline position.
When you bring your arms up, you want to bring them up toward the ceiling, not directly out in front of you.
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