Chest Workouts: Incline Bench Press, Flat Bench Press, Decline Bench Press

Train your chest in 3 individual parts:

1. Upper Chest: The upper chest is best stimulated when exercises are done on a incline bench (30-45 degrees) using dumbbells or barbels.

2. Middle Chest: The middle chest is best stimulated when exercises are done on a flat bench.

3. Lower chest: The lower chest is best stimulated when exercises are done on a decline bench (30-45 degrees) using dumbbells or barbels.

Let us start building a massive chest with these workouts:

                               Incline Dumbbell Bench Press Workout

How to Perform: Incline Dumbbell Bench Press: 

• Adjust bench to an incline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Incline Dumbbell Bench Press Work:

Main muscles worked: Upper Chest (clavicular portion of the pectoralis major).

Other Muscles Worked: Deltoids (shoulders) and triceps (back of the arms).

Equipment: Dumbbells, Bench.




                               Flat Dumbbell Bench Press Workout

How to Perform: Flat Dumbbell Bench Press: 

• Lie down on your back on a flat bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do flat dumbbell bench press work:

Main muscles worked: Chest; Pectoralis Major, Clavicular.

Other Muscles Worked: Shoulders, Triceps.

Equipment: Dumbbells, Bench.

                             
                              Decline Dumbbell Bench Press Workout

How to perform: Decline Dumbbell Bench Press: 

• Adjust bench to an decline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Decline Dumbbell Bench Press work:

Main muscles worked: Decline bench press targets the lower part of your chest or pectoral muscles.

Other muscles worked: This exercise also works your triceps and anterior deltoid muscles.

Equipment: Dumbbells, Bench.

Also find BICEP WORKOUTS: Dumbbell Biceps Curl, Alternate Dumbbell Biceps Curl

Be Healthy and Happy