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20 °C Istanbul, TR
21 September 2020

Chest Exercises

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Chest Exercises - Chest Anatomy - Pectoralis Major - GÜÇLÜYAŞA
Pectoralis major
 

 

Barbell Bench Press


Barbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Barbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Barbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Barbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Lie on a flat bench. Lift the bar (at an angle of 90 degrees in your arm) to lift it from the gears and hold it right above you with your arms locked. This is your starting position.
  2. Breathe in the starting position and slowly lower the bar until it touches your chest.
  3. After a short pause, exhale, push the bar back to its starting position. Focus on your pectoral muscles while pushing the bar. Lock your arms and squeeze your chest in the tight position. Hold it for a second and slowly lower the bar again. Tip: Ideally, taking the weight down should take twice as much time as lifting.
  4. Repeat the movement by the number of repetitions specified in your workout.
  5. When finished, place the bar on the threaded rails again.

Attention:

  • If you are new to this exercise, it is recommended to use a spotter. If there is no scout, be wary of the amount of weight used.
  • Also, don't let the bar get too knocked forward. Feel the bar touching the middle of your chest.
  • Do not bounce the bar against your chest. You should always be under full control of the bar.

Dumbbell Bench Press

 

Dumbbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Dumbbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Dumbbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Dumbbell Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Lie on a flat bench with dumbbells in your hand. Let your palms face each other.
  2. With the help of your leg muscles, lift the dumbbells at your face level so that your arms are in the shoulder width.
  3. When it comes to shoulder width, turn your wrists with your palms facing forward. The dumbbells should be right next to your breasts and your arms should be at 90 degrees. Always be in full control of the dumbbells. This is your starting position.
  4. Then, push your dumbbells up using your chest while exhaling. After lifting, lock your arms at the top and squeeze your chest. Wait a second and slowly lower the dumbbells back. Tip: Ideally, taking the weight down should take twice as much time as lifting.
  5. Repeat the movement by the number of repetitions specified in your workout.

Attention:

  • When you finish, don't throw the dumbbells on the ground because this can be dangerous for the cycles on your shoulders and the people around you.
  • Instead, place the dumbbells in a controlled manner on your thighs and move to a sitting position. After this point, you can slowly lift the dumbbells and put them on the shelf.

Diversification:

  • Another type of this exercise is to do it while your palms are always looking at each other.
  • You can also try to do this exercise with your palms facing each other and by turning your wrists forward while lifting the dumbbells. I personally do not apply this variety very often because I think it puts too much strain on my shoulders.

Smith Machine Bench Press

 

Smith Machine Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Smith Machine Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Smith Machine Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Smith Machine Bench Press - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Place the flat bench stand underneath the Smith Machine. Place the bar at the height you can reach when you open your arms fully while lying down. After choosing the weight you need, lie down on the flat bench. Keeping the bar wider than the shoulder width, remove it from the threaded rails and hold your arms right above you. This is your starting position.
  2. Inhale and slowly lower the bar until you feel it over your chest.
  3. After a second pause, exhale, push the bar back to its starting position. Focus on using your pectoral muscles while pushing the bar. When in the contracted position, lock your arms and tighten your chest. Hold it for a second and slowly lower the bar again. Tip: Ideally, taking the weight down should take twice as much time as lifting.
  4. Repeat the movement by the number of repetitions specified in your workout.
  5. When finished, place the bar on the threaded rails again.

Attention:

  • If you are new to this exercise, it is recommended to use a spotter. If there is no scout, be wary of the amount of weight used.
  • Same action as Barbell Bench Press but using Smith Machine.

Chest press

 

Chest Press - Chest Exercises - GÜÇLÜYAŞA
 

Chest Press - Chest Exercises - GÜÇLÜYAŞA
 

Chest Press - Chest Exercises - GÜÇLÜYAŞA
 

Chest Press - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Sit on the Chest Press machine and choose your weight.
  2. Place your foot on the lever provided by the machine and take power from there and open the handles fully open your arms. This is your starting position.
  3. Hold the handles with your palms facing down and your elbows parallel to the floor. Tip: Your arms should be facing forward. When you move the handles forward and open your arms fully, you will be in the starting position.
  4. Now breathe the handles back.
  5. As you push the handles forward, breathe and squeeze your chest. Hold the contraction for a second and return to the starting position.
  6. Repeat the number of reps recommended in your workout.
  7. When finished, put your feet back on the lever and slowly return the handles to their original position.

Diversification:

  • You can apply this exercise on an ordinary bench stand using free weights (dumbbell and dumbbell).
  • Alternatively, you can use the pulley machine.

Butterfly

 

Butterfly (Butterfly) - Chest Exercises - GÜÇLÜYAŞA
 

Butterfly (Chest Exercises)
 

Butterfly (Chest Exercises)
 

Butterfly (Butterfly) - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Choose your weight and sit back flat on the machine, leaning back.
  2. Hold the handles of the machine. Tip: Your arms should be positioned parallel to the floor, adjust the machine according to your own needs. This is your starting position.
  3. Gently push the handles together, squeezing your chest. Exhale at this stage of the movement and hold the contraction for a second.
  4. Breathe slowly until your chest is fully stretched and return to the starting position.
  5. Repeat the number of reps recommended in your workout.

Diversification:

  • You can also use a pulley or exercise band to do this exercise.
  • You can also make your arms with the Pec Deck Machine that you put on your pillow with your elbows at 90 degrees.

Exam

 

Push-up - Chest Exercises - GÜÇLÜYAŞA
 

Push-up - Chest Exercises - GÜÇLÜYAŞA
 

Push-up - Chest Exercises - GÜÇLÜYAŞA
 

Push-up - Chest Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Lie down on the ground with your face facing the ground and open your hands 1 meter wide by keeping your torso up arm length.
  2. Then, while breathing, lower your chest so that it almost touches the floor.
  3. Now push your upper body back to its starting position by squeezing your chest while exhaling.
  4. You can start descending again after a very short pause while you are contracting on the hill.
  5. Repeat as much as written in your workout.

Diversification:

  • If you are new to this exercise and do not have enough strength to apply, you can bend your legs and kneel down to reduce resistance, or you can do it against the wall instead of doing it on the floor.
  • Advanced bodybuilders, you can put your feet on a higher surface like bench bench to increase resistance and target your upper chest muscles.
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