Best Exercise Chest For Boys

Pushups

How to do it: In a plank position, place your feet together, toes on the floor, with your hands wider than your shoulder width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, lower yourself by bending your elbows until your chest gently touches the ground, then push through your palms until your arms are straight once again.

Bench press

How to do it: Lie back on a flat bench. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out to complete one rep.

Chest press

1. Adjust the chest press bench so that you sit with knees bent slightly and your feet on the floor.
2. Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.
3. As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down.

 

Inclined dumbbell flies

How to do it:  Lie on a bench to form a 30 to 45-degree angle with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip then extend your arms above your chest, bending your elbows slightly. Slowly lower the dumbbells in a wide arc motion down to your sides. Stop when your elbows reach your shoulder level and reverse the motion to complete a rep.

Dips

How to do it: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip.

 

Dumbbell Pullover

How to do it: Lie on a bench with your upper back, head and neck supported and your feet flat on the floor. Hold a dumbbell with your arms extended above your face. Slowly lower the dumbbell backward, maintaining a slight bend in your elbows and allowing them to come down to a point at which they align with your ears. When you’ve stretched as far as you can without bending your elbows, flex through your chest and lats to reverse direction and bring the dumbbell back overhead.

Bent forward cable crossover

1. Begin this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking.
2. Grasp the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bent a bit.
3. Make your movements slow and controlled — no jerking — as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.
4. Bring your arms slowly back to the starting position with control. Don’t let your arms go back past the shoulders.

 

Pec deck

How to do it: Sit with your lower back fully in contact with the pad and your feet flat on the floor. Keep your elbows at 90 degrees and forearms flushed against the pads. Move your arms slightly forward to disengage the weight from the stack. From here, deliberately flex your pecs to bring the handles out in an arc until they meet in front of your body. Pull hard, then slowly return to the initial position. Repeat for another rep.