Name: Playbook - Sarah Herse - FAQ: Most Effective Exercises For The Chest
Uploaded: 2023-08-15T21:29:05.516Z
Duration: 10 min
Description: FAQ: Most Effective Exercises For The Chest

I often get asked if women should train chest. In short, I think everyone should do at least some chest training for functional strength and to help fill out your upper body musculature.  Whether you want to take it further, is totally a personal choice! For me, I love doing push-ups & bench press, but rarely do much isolation work for the chest.
If building up your chest is a goal, I recommend including exercises from each of these categories:

Bench press variations:
- Barbell/Dumbbell flat bench
- Incline barbell/dumbbell bench

Bodyweight pressing variations:
- Push-ups
- Stationary dips

Fly Variations (using machines, dumbbells, or cables)
- Dumbbell fly
- Machine pec deck fly

Watch the intro video or click "start now" to see exercise demos.  I recommend including chest exercises 1-2x/week. At the very least, I recommend working on push-ups because they will also build your shoulders, arms & core!

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees or at an incline if need to modify

Push-ups

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Stationary Dips

- Laying on the floor face up with knees bent and feet firmly planted on the ground.
- Take two dumbbells and bring to your chest, press up so they are straight overhead.
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest to complete the rep.

Dumbbell chest fly (floor)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

FAQ: Most Effective Exercises For The Chest

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

FAQ: Most Effective Exercises For The Chest

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