Chest Exercises

3 Surefire Moves to Bust Out Some Bigger Pecs

Add some size to your chest with these proven cable exercises.


2. Incline Cable Flye

Set the pulleys at the floor level (lowest level possible on the machine that is below your torso).

Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.

With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Inhale as you perform this portion of the movement.

Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second.

Sets: 3

Reps: 12-15

3. Standing Cable Chest Press

Position both pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.

Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.

Pause at the top of the motion, and return to the starting position.

Sets: 3

Reps: 12-15

These exercises will ensure the striations appear in your chest but keep your routine fresh and innovative by introducing a variety of resistance exercises such as flat bench press, decline, incline bench press as multi-joint press exercises are better suited for building muscle mass.

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