Strength Conditioning - Weight Training Chart
 
Chest
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Bench Press Chest Free Weights
Open Chain
Compound
Push
Builds pectoral mass along with the deltoids, and the triceps. With your back flat on the bench without arching your back. Lift the weights straight up, then after a pause bring it back down again. Barbell
Cable Crossovers Chest Machine
Open Chain
Isolated
Pull
Gives chest definition and separation. Standing in between two pulleys (one for each hand), start slightly above shoulder level with hands and arms at their most lateral point. Use a neutral grip and slowly contract chest, keep arms slightly bent and bring hands together to midline. Cable
Cable Flye Chest Machine
Open Chain
Isolated
Pull
Focuses on the chest muscles. Same procedure as Flat Flye, but with a cable Machine . Cable
Decline Bench Press Chest Free Weights
Open Chain
Compound
Push
Places more emphasis on your lower chest. Similar to a normal bench press, you do this exercise while laying on an declined bench. Dumbell
Decline Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
Isolates Lower Chest Same as dumbell flyes but on a decline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. Dumbell
Decline Dumbell Press Chest Free Weights
Open Chain
Compound
Push
Works the chest muscles. Similar to the dumbell press, you do this procedure by laying on a bench with your upper body towards the bottom of the slope. Dumbell
Decline Push Up Chest Body Weight
Closed Chain
Compound
Push
Works the chest muscles. Similar to a normal Push up, you put your feet on a raised surface, putting extra weight on your upper body. Bench/Floor
Diamond Push Ups Chest Body Weight
Closed Chain
Compound
Push
Works on the chest muscles. Similar to a normal Push up, you keep your hands close to each other. Bench/Floor
Dumbell Bench Press Chest Free Weights
Open Chain
Compound
Push
Develops your chest and strengthens your tendons and ligaments. Similar to a normal bench press, you do this exercise with a pair of dumbells. Dumbell
Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
A great exercise to isolate your chest muscles. With your back against a horizontal bench, hold dumbells straight up in front of your chest and then lower them to your sides with your arms only slightly bent, then raise them again back to the starting position. Dumbell
Flat Flye Chest Free Weights
Open Chain
Isolated
Pull
Focuses on the inner pectorals. Laying on a flat bench pick up the dumbbells on each side of the bench and move weights to the shoulders. Extend arms straight up with elbows slightly bent. Then lower weights to each side maintaining the same elbow angle. Dumbell
Incline Bench Press Chest Free Weights
Open Chain
Compound
Push
Places emphasis on your upper chest. Similar to a bench press, you lay down on an inverted bench, Push ing weights up 90 degree's from the ground. Barbell
Incline Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
Works Upper Pecs for Definition Same as dumbell flyes but on an incline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. Dumbell
Incline Dumbell Press Chest Free Weights
Open Chain
Compound
Push
Focuses on your pectoral muscles. Same procedure as Dumbell Bench, but with an incline in the bench. Dumbell
Inclined Flye Chest Free Weights
Open Chain
Isolated
Pull
Focuses on the upper and inner pectoral muscles. Same procedure as Flat Flye but on an inclined bench. Dumbell
Machine Bench Press Chest Machine
Open Chain
Compound
Push
Simulates the Barbell Bench Press. Similar to a normal bench press, you do this exercise with a Machine instead of a barbell or dumbell. Machine
Pec Deck Chest Machine
Open Chain
Isolated
Pull
Isolates your inner pectorals. While sitting at the Machine and your arms spread to your sides, Pull the Machine 's handles towards your body in front of you and then back to the starting position. Machine
Push Ups Chest Body Weight
Closed Chain
Compound
Push
Basic Push Up Exercise for the chest. Forefoot or toes on floor. Legs, hips, and back straight. Elbows extended, lower torso and chest 3-4 inches from floor. Be sure arm angle is 90 degrees at bottom of movement. Bench/Floor
Wide Push Ups Chest Body Weight
Closed Chain
Compound
Push
Works the chest m uscles. Similar to the Push up, you do this exercise by spreading your arms out as far as you can on the ground. Bench/Floor
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