Chest exercise

Isometric chest press:

Sit or stand keeping your back straight. Bend your arms at 90 degrees and place your palms together in front of your chest.

Press your palms together as tight and hard as possible and feel the contraction in your chest.

Hold this press against each other at least 10-30 seconds.

Then release the tension slowly and repeat. Remember to breath throughout the

Isometric contraction!

Variation:

You can change the position of your arms by placing them in front of your chest with elbow slightly bent

OR

Bend your elbows around 45 degrees and then press against each other.

You can also sit on a stability ball and can perform chest press.

Isometric Door Fly:

Stand in front of a door with your arms stretched out at chest level.

Place your palms on each side of the doorway.

Now slowly pull your chest towards the doorway as if you were trying to push either sides of the wall.

Push the wall as hard as possible and feel the contraction in your chest

Isometric Push-Ups

Begin with push up position and lower yourself half way to the floor.

Push the floor as hard as possible and feel the contraction in your chest.

Hold this position 10-30 seconds.

Slowly release and raise your body up to the starting position.

Dumbbells Chest Press:

Lie on your back on a step or a bench. Bend your elbows and grab a dumbbell in each hand above your chest.

Slowly press dumbbells upward by extending both arms above your shoulders. Hold for 1 sec and then lower them down to the sides of the upper chest by bending your both elbows until your feel stretch in your chest.

Repeat till your require.

Muscles:

Pectoralis major, deltoid, triceps,

Variation:

Lie on an incline or decline bench and perform same above exercise.

Incline dumbbells press

Set a bench by inclining it at 35-40 degree angles. Lie on your back against a bench and bend your elbows, hold a dumbbell in each hand above your chest with palms facing forward.

Slowly press dumbbells upward by extending both arms above your shoulders. Hold for 1 sec and then lower them down to sides of the upper chest by bending your both elbows until your feel stretch in your chest.

Repeat as able.

Decline dumbbells press:

Set a bench by declining it at 35-40 degree angle. Lie on your back against a bench. Make sure you secure your feet under the stirrup or bar.

Bend your elbows and hold a dumbbell in each hand with palms facing forward above your chest.

Slowly press dumbbells upward by extending both arms above your shoulders. Hold for 1 sec and then lower them down to sides of the upper chest by bending your both elbows until your feel stretch in your chest.

Repeat till your require.

Dumbbell chest press on stability ball:

Lie with your head, neck and upper back on a stability ball. Place feet flat on the floor with knee bent up to 90 degrees.

Grab a dumbbell in each hand, bend your elbows and rest your hands at either side of your chest with palms facing forward.

Now slowly press dumbbells up by extending your both arms. Hold for 1 sec and then lower them down over the chest or shoulder.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, rectus abdominus, quadriceps.

Dumbbell Flys or Pec Deck Butterflies with Dumbbells

Lie on your back on a step or a bench. Grab a dumbbell in each hand and place your arms in front of your chest with elbows slightly bent and palms facing each other.

Now lower the arms out to the sides until arms are level with the chest with elbows slightly in a bent position.

Then bring arms back up together as in hugging motion.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, biceps

Variation:

Lie on an incline and decline bench and perform same above exercise.

Incline dumbbell flys:

Set a bench by inclining it at 35-40 degree angle. Lie on your back against a bench. Grab a dumbbell in each hand and place your arms in front of your chest with elbows slightly bent and palms facing each other.

Now lower the arms out to the sides until arms are level with the chest with elbows slightly in a bent position.

Then bring arms back up till both hands touches. Repeat.

Barbell chest press:

Lie on your back on a step or a bench with feet flat on the floor. Bend your elbows and hold a barbell above your chest with wide overhand grip (palms facing forward).

Slowly push a barbell upward by extending both arms.

And then lower them down to mid chest (don’t touch the bar to the chest) by bending your both elbows.

Repeat till you require.

Variation:

Lie on an incline or decline bench and perform same barbell chest press.

Decline barbell Bench Press:

Set up a bench by declining it at 35-40 degree angle. Lie on your back against a bench. Make sure you secure your feet under the stirrup or bar.

Bend your elbows and hold a barbell above your chest with wide (twice shoulder width apart) overhand grip (palms facing forward).

Slowly push a barbell up by extending both arms.

And then lower them down to mid chest (don’t touch the bar to the chest) by Bending your both elbows.

Repeat till you require.

Push ups and its variation:

Wall Pushups:

Stand facing the wall, about 2-3 feet away from the wall and feet around shoulder width apart. Place your palms on the wall with wide width apart than your shoulders.

Now slowly lean your head and chest towards the wall by bending both elbows out to the sides.

You should come close to the wall without touching the wall.

Then straighten your arms and push yourself back to the starting position.

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Variation:

You can place your feet further away from the wall and can perform a more advanced workout.

Knee Pushups:

Lie on your stomach on a mat with legs together or slightly apart and knees bent at 45 degrees. Place your hands next to your chest with hands slightly wider than shoulder width, keeping elbows bent.

As you breathe out, push your body off the floor by extending arms. Keep your back straight and abs tight.

As you breathe in, bend your elbows and lower your body down to the floor without head touch the floor.

Repeat

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Knee push ups on medicine ball:

Lie face down on the floor and place your hands close together on the medicine ball. Prop up your entire body on your knees and hands.

Knees should be close together and cross your ankles, and feet off the floor.

Keep your back straight and body in a straight line from head to heels.

Slowly bend your elbows and lower your body towards the medicine ball without touching the ball.

And then push your body back up by extending arms.

Then repeat till your goal

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Push ups:

Lie face down on the floor and balance your body on your toes and hands.

Your feet should be close together or slightly apart. Your arms should be wider than shoulder width.

Keep your back straight and body in a straight line from head to heels.

Slowly bend your elbows and lower your body towards the floor.

Then push your body back up by extending arms.

Repeat till your goal.

If you think normal push up is very difficult for you, you can begin with incline push up against wall, bench or chair. This variation is easy for beginners.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Close grip push up:

Lie face down on the floor and prop up your entire body on your toes and hands.

Your feet should be close together or slightly apart. Hands are less than shoulder width apart under your chest.

Keep your back straight and body in a straight line from head to heels.

Slowly bend your elbows and lower your body to the floor.

Then push your body back up by extending arms.

Repeat till your goal

Muscles:

Triceps, pectoralis major, anterior deltoid, rectus abdominis and transverse abdominis

Single leg push ups:

Lie on your stomach and prop your body on your toes and hands.

Your feet should be close together or slightly apart. Your arms should be wider than shoulder width.

Keep your back straight and body in a straight line from head to heels.

Raise your right leg straight up off the floor. Keep abs engage.

Slowly bend your elbows and lower your body to the floor and hold for 1 sec.

Then push your body back up by extending arms.

Switch legs and repeat push up motion. Then repeat till your goal.

Muscles:

Pectoralis major, triceps, anterior deltoid, glutes, quadriceps, abs

One arm push ups:

Lie on your stomach and prop your body on your toes and hands.

Your feet should be wide than shoulder width apart. Your left arm should be underneath your left shoulder.

Lift right arm off the floor, extend, internally rotate and rest it behind your lower back.

Keep your back straight and body in a straight line from head to heels. Keep abs engage.

Slowly bend your left elbow and lower your body to the floor and Pause for 1 sec.

Then push your body back up by extending arm.

Repeat till your goal.

Switch side and repeat till your goal.

Muscles:

Chest, triceps, shoulders, abdominal and obliques

Decline push ups:

Decline push ups are more difficult compare to other varieties push ups. You can perform this by placing your leg or feet on a bench or a chair or a table.

Lie down on your stomach with a bench or a table behind your body.

Prop your body on your hands on the floor and a distal end of the lower leg and feet or toes on the bench or table.

Your feet should be close together or slightly apart. Your arms should be wider than shoulder width. Keep your back straight and body in a straight line from head to heels. Keep abs engage.

Now lower your body down towards the floor by bending your elbows and pause for 1 sec.

Then push yourself back up by straightening arms.

Repeat till your desire goal.

Muscles:

Chest, triceps, shoulders, back, abs and legs

Decline single leg push ups:

Lie down on your stomach with a bench or a table behind your body. Extend your body off the floor by placing your feet or toes on the bench or table and resting your hands on the floor.

Your feet should be close together or slightly apart. Your arms should be placed wider than shoulder width apart. Keep your back straight and body in a straight line from head to heels.

Raise your right leg straight up off the floor. Keep abs engage.

Slowly lower your body to the floor and then push back up to the starting position.

Raise left leg off the floor and repeat. Keep continue alternate leg back and forth.

Muscles:

Pectoalis major, deltoid and triceps, glutes and quadriceps and core muscles

Incline push up:

Incline push ups are the easiest way of all push ups exercises. This is the great exercise for beginners, and still it targets your chest, shoulders and triceps muscles.

Start with push up position and place your hands on the edge of bench or table or couch or any other raised surface.

Hands should be placed wider than shoulder width apart. Your feet should be either close together or slightly apart. Keep your back straight and your body form a straight line from ankles to head.

Now lower your body down towards the edge of bench or table by bending your elbows and pause for 1 sec.

Then push yourself back up by straightening arms.

Repeat as required.

Muscles:

Triceps, anterior deltoid, pectoralis major, serratus anterior, core muscles

Wide grip push up:

Wide push ups mainly targets your chest rather than triceps and deltoids.

Get onto standard push up position and lift your body off the floor and balance it on your toes and hands.

Place your hands double wider than shoulder width apart and perform a push up.

Your feet should be either close together or slightly apart. Keep your back straight and your body form a straight line from ankles to head.

Slowly lower your chest down towards the floor without touching it. Hold for 1 sec and then push back to the starting position.

Repeat as required.

Muscles:

Pectoralis major, Triceps, anterior deltoid,

Diamond push up:

Start with push up position and get balance your body on toes and hands.

Place your hands together under your chest so that your thumbs and index fingers form a diamond shape.

Your feet should be either close together or slightly apart. Keep your back straight and your body form a straight line from ankles to head.

Lower your chest down by bending your elbows and hold for 1 sec.

Then push it back to start position by extending your elbows.

Repeat till you reach the goal.

Muscles:

Triceps, anterior deltoid, pectoralis major, serratus anterior, core and legs muscles

Push ups side plank:

Get onto push up position on your toes and hands. Hands should be shoulder width apart, and feet placed wider than shoulder width.

Keep your back straight and your body in a straight line from head to heels.

Lower your chest down by bending your elbows and push it back to start position by extending your elbows.

As you come up, transfer your weight on the right side of your body, rotate to the left side and raise your left arm up towards the ceiling.

Keep rotating your body till both arms comes in a straight line. Pause for a count and return to start position.

Repeat with another push ups followed by the opposite side plank. Perform 10-12 reps.

You can add resistance by holding a dumbbell in each hand.

Muscles:

Pectoalis major, deltoid and triceps, obliques, abs, erector spinae, gluteus medius, gluteus minimus, quadriceps, hamstrings.

Push up with rotation:

Come into push up position and balance your body on your hands and toes. Now bend your elbows and lower your body down toward the floor without touching the floor return to the starting position.

As you return to the start position, lift your right hand off the floor and twist your upper body to the right side and bring straight right arm up toward the ceiling.

Return to the start position and repeat on the opposite side. Keep continue alternating side.

Bosu push ups:

Place dome shape of bosu down on the floor. Grab the sides of the flat surface of bosu and come onto push position.

Extend your body off the floor by straightening your arms on the bosu and placing feet on the floor.

Keep your feet together or slightly apart.

Bend your elbows and lower your body towards the bosu.

Hold for 1 count and return to start position by extending your elbows.

Repeat till your desire goal.

Spiderman push ups:

It targets pectoralis major, triceps, deltoids and core muscles. It adds weight resistance and makes your exercise harder thus your chest, triceps and shoulders have to work harder.

Get onto standard push ups position and balance your body on your toes and hands.

Your feet should be close together or slightly apart. Your arms should be shoulder width apart or wider than shoulder width.

As your lower your body down towards the floor, raise your right leg off the floor, bend at the knee and bring right knee out to side of right elbow.

As you push your body to start position, straighten your right leg and rest the foot on the floor.

Repeat with opposite leg by bringing left knee to your left elbow.

Keep continue alternate knees bending forth and back.

Muscles:

Pectoralis major, Triceps, anterior deltoid, abs, hip flexors, obliques, quadriceps and back

Grasshopper push ups:

Get onto standard push up position and balance your body on your toes and hands.

Your feet should be close together or slightly apart. Your arms should be wider than shoulder width. Keep your back straight and body in a straight line from head to heels.

As you lower your body down towards the floor, lift your right leg off the floor, and twist your lower body to the left side and cross right leg straight under your body and rest at the outer side left leg.

As you push up your body back to start position, straighten right leg behind you next to the left leg.

Repeat with opposite leg by crossing left leg over the right side.

Repeat till your desired goal.

Muscles:

Pectoralis major, Triceps, anterior deltoid, abs, hip flexors, obliques, quadriceps, hamstrings and back

Partner push ups:

You along with your partner can get onto standard push ups position facing to each other.

Both of you bend your arms and lower your chest down.

As both of you push your body back to start position, you lift your right hand and touch your partner’s left shoulder, and your partner will lift left hand and touch your right shoulder.

Repeat with your left hand and your partner’s right hand.

Continue alternate arms clapping back and forth as quickly as possible.

Slideboard push ups:

Get onto standard push up position and balance your body on your toes and hands.

Rest your hands on each slide board. Your feet should be close together or slightly apart. Your arms should be wider than shoulder width. Keep your back straight and body in a straight line from head to heels.

As you lower your body towards the floor, slide your arms out with slide board at the sides of your body.

Push your body up by pulling your slide board arms to start position.

Repeat till your goal.

You can add variation by extending your slide board arms forward instead of extending them to the sides of the body.

Muscles:

Pectoralis major, Triceps, deltoid, abs, legs and back

Clapping push ups:

Get onto standard push up position. Your feet should be close together or slightly apart. Your arms should be wider than shoulder width.

Keep your back straight and body in a straight line from head to heels.

Quickly lower your chest down by bending your elbows.

As you push your body up, clap your hands together.

Do clapping as fast as possible without falling. Repeat as required.

Judo push ups:

Get onto standard push up position.

Move your feet forward and lift your hips up towards the ceiling and form inverted V shape.

By keeping your hips elevated, lower upper body down untill your chin nears the ground.

Simultaneously, lower your entire body down nears the ground, and raise your head and shoulders up toward the ceiling.

Then reverse the movement and raise your hips up into inverted V shape.

Repeat.

Muscles:

Chest, triceps, shoulders, abs, lower back and middle back, legs

Medicine ball push ups:

Get onto push up position and place your hands on the medicine ball.

Hands should be close together on the top of the ball. Your feet should be either close together or slightly apart. Keep your back straight and your body form a straight line from ankles to head.

Now slowly bring your chest towards the ball and push back up to the start position and repeat

Single arm medicine ball push ups:

Get onto standard push up position with the right hand on the medicine ball and left hand on the floor.

Hands should be wide than shoulder width apart.

Place your feet close together or slightly apart.

Now slowly bring your chest towards the floor and push back to start position.

Repeat 10 times.

Switch your arm and place your left hand on medicine ball and repeat more 10 times

Dumbbell push ups:

Come onto standard push up position.

Grab a dumbbell in each hand with arms shoulder width apart.

Balance your entire body on your toes and hands. Place your feet wider than hip width. Your back should be straight from head to toes and pull your navel toward the spine.

Bend your elbows and lower your body down towards the floor without touching it.

As you push yourself back to start position, lift left arm with dumbbell off the floor, bend your elbow and row the left hand dumbbell to the side of your chest.

Then bring the dumbbell down onto the floor.

Repeat with another push ups and left side dumbbell row.

Keep continue push up and alternate arm dumbbell row back and forth.

Muscles:

Pectoralis major, deltoids, triceps, core, latissimus dorsi