Chest Exercises using Gym Equipment
The chest exercises proposed here can all be performed using strength equipments usually found in gyms (although they are also found in people's home gyms).
For each you'll find animated illustrations, helpful comments as well as tips that combined will help you get the most out of your chest exercises.
Bench Press
- The classic bench press exercise is performed here using an piece of equipment found in most gyms.
- One of the advantages to using this chest exercise over its barbell or dumbbell equivalent is that you won't need a spotter in case you lift more than you can handle, as there is no risk that the weight will come crashing down on you.
Chest Press using Pronation Grip
- A different take on the bench press has you sitting down with your back supported and pushing forward instead of up.
- The muscles targeted by this chest exercises are again the pectoral muscles and the triceps, and to some extent your front shoulders.
Chest Press using Neutral Grip
- A very similar chest exercise to the previous but in this case using a neutral grip, that is the palms of your hands facing each other.
- Using a neutral grip will put more focus on your pectoral muscles and less on your triceps or your shoulders.
Chest Fly
- The chest fly chest exercise using an equipment commonly known as a pec-deck is a fantastical way to isolate your chest muscles.
- Moreover you'll be able to exercise both your inner and outer pectoral muscles, making your chest more defined.
Chest Fly on High Pulley
- The chest fly using a high pulley chest exercise is another great way to isolate your chest muscles.
- Compared to the pec-deck equipment used above, this chest exercise will require a little more from your deltoid muscles.
Chest Fly on High Pulley using One Arm
- The one-arm chest fly is a very similar chest exercise than the previous, whereas you concentrate your focus on one arm before moving on to the other after you complete a set.
- This chest exercise is most often times used when two pulleys are not available or if one is used by another person at the gym.
Chest Dip
- Although the chest dip exercise requires a lot of work from your triceps, it is also effective at targeting your lower pectoral muscles.
- You can add an extra layer of difficulty to the chest exercise by making sure not to lock your elbows when coming back up high, thus ensuring that your muscles are constantly pressured.
Pullover
- Finally, the pullover chest exercise is also available in its gym-equipment variation.
- Again because you are using an equipment with fixed allowed motions you won't need the assistance of a spotter for this chest and back exercise.