Training your pecs is a critical part of growing and carving your chest. Whether you are a workout enthusiast or forming your first training plan, the exercises below will help you meet your fitness goals.
machine inner chest press
1. Start by adjusting the seat of the leverage machine to a height that aligns your chest with the machine's handles.
2. Sit down on the machine and place your back firmly against the padded support.
3. Reach out and grab the handles with your palms facing down. Your hands should be slightly wider than shoulder-width apart.
4. Push the handles together slowly, focusing on contracting your chest muscles.
5. Once your hands meet in the middle, hold the position for a second to maximize the contraction in your pecs.
6. Slowly return the handles back to the starting position, ensuring you maintain control throughout the movement. This should take about twice as long as it did to push them together.
7. Repeat this process for your desired number of repetitions.
Remember to keep your back flat against the pad throughout the exercise. This will help to isolate your chest muscles and prevent your shoulders or back from taking over. Also, ensure you are using a weight that allows you to perform the exercise with proper form. If you're unable to complete the full range of motion, reduce the weight until you can.
lever standing chest press
1. Start by adjusting the seat on the leverage machine to ensure that the handles are at chest height when you're seated.
2. Stand in front of the machine with your feet shoulder-width apart for stability.
3. Grip the handles of the machine with your palms facing down. Your hands should be slightly wider than shoulder-width apart.
4. Push the handles away from you, extending your arms fully. This is your starting position.
5. Slowly bend your elbows and pull the handles towards your chest. Ensure that you keep your back straight and your chest up throughout the movement.
6. Once the handles are close to your chest, pause for a moment and squeeze your pecs.
7. Push the handles back to the starting position, extending your arms fully.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, focusing on the contraction and extension of your pecs. Avoid using your back or shoulders to push the handles. The power should come from your chest muscles.
lever seated fly
1. Start by adjusting the seat height on the leverage machine. You want to position it so that the handles are at chest level when you're seated.
2. Sit down on the machine with your back flat against the pad.
3. Reach out to both sides and grab the handles. Your arms should be extended out to your sides, but slightly bent at the elbows.
4. Push the handles together in front of you, focusing on squeezing your chest muscles as you do so. This is the starting position.
5. Slowly let the handles move back out to the sides, allowing your chest muscles to stretch out.
6. Once your arms are back to the starting position, push the handles together again.
7. Repeat this motion for your desired number of repetitions.
8. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights.
9. Always ensure your back remains flat against the pad throughout the exercise to avoid injury.
10. For best results, avoid letting the weights touch at the resting point between repetitions. This keeps tension on the muscles and can help to increase the effectiveness of the exercise.
lever incline chest press v. 2
1. Start by adjusting the seat on the leverage machine to a height that allows your chest to be in line with the handles when seated.
2. Sit down on the machine and place your feet firmly on the ground. Your back should be flat against the pad.
3. Reach out and grab the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Exhale and push the handles away from you, extending your arms fully. This is your starting position.
5. Slowly lower the handles back towards your chest while inhaling. Ensure that you maintain control of the movement at all times.
6. Once the handles are close to your chest, push them back to the starting position while exhaling.
7. Repeat this movement for the desired number of repetitions.
8. Ensure that you keep your back flat against the pad and your feet on the ground throughout the exercise.
9. Remember to use a weight that is challenging but allows you to maintain proper form throughout the exercise.
10. Always engage your core and avoid any unnecessary movement in your body. The focus should be on your chest muscles.
11. After completing your set, carefully re-rack the weight.
This exercise is a great way to target your pecs and can be a key part of any chest workout.
lever incline chest press
1. Start by adjusting the seat on the leverage machine to ensure that your chest is aligned with the handles.
2. Sit down on the machine and place your feet firmly on the ground. Your back should be flat against the pad.
3. Reach out and grab the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Exhale and push the handles away from you using your chest muscles. Your arms should be fully extended but not locked at the elbows.
5. Pause for a moment at the top of the movement, then slowly lower the handles back to the starting position while inhaling.
6. Make sure to keep your back flat against the pad and your chest out throughout the movement.
7. Repeat this movement for your desired number of repetitions.
Remember to always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight to get a feel for the movement before gradually increasing the weight.
lever decline chest press
To perform the lever decline chest press, start by adjusting the seat on the leverage machine so that the handles are at chest level. Sit down on the machine and place your feet firmly on the ground.
Grasp the handles with a firm grip, ensuring your palms are facing down and your hands are slightly wider than shoulder-width apart. This is your starting position.
Push the handles away from you, extending your arms fully. Ensure you maintain a slight bend in your elbows to prevent strain. As you push, contract your pecs and exhale.
Hold this position for a second, feeling the contraction in your chest muscles. Then, slowly return the handles back to the starting position while inhaling.
Ensure you control the movement throughout the entire exercise, don't let the weights control you.
Repeat this movement for your desired number of repetitions.
Remember to keep your back pressed against the pad throughout the exercise and avoid using your body to push the weights. The movement should be performed by the chest and arms only.
This exercise primarily targets the lower pecs, but also works the shoulders and triceps. Always ensure to use a weight that is challenging but allows you to perform the exercise with correct form.
lever chest press
1. Start by adjusting the seat on the leverage machine so that the handles are at chest height when you're seated.
2. Sit down on the machine and place your feet firmly on the ground. Your back should be flat against the pad.
3. Reach forward and grab the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Exhale and push the handles away from your chest, extending your arms fully. Ensure that you're pushing with your chest muscles, not just your arms.
5. Pause for a moment at the top of the movement, then slowly lower the handles back to the starting position as you inhale.
6. Make sure to keep your back flat against the pad and your feet on the ground throughout the movement.
7. Repeat this movement for your desired number of repetitions.
Remember to always use a weight that is challenging but allows you to maintain proper form throughout the entire set.
lever chest press
1. Start by adjusting the seat on the leverage machine so that the handles are at chest level.
2. Sit down on the machine and place your feet firmly on the ground.
3. Grab the handles with your palms facing down. Your hands should be slightly wider than shoulder-width apart.
4. Push the handles away from you, extending your arms fully. This is your starting position.
5. Slowly bend your elbows and pull the handles towards you until your hands are back at chest level. Ensure that you maintain control throughout the movement and avoid letting the weights touch down between repetitions.
6. Push the handles back to the starting position, using your pecs to drive the movement.
7. Repeat this movement for your desired number of repetitions.
8. Remember to keep your back flat against the seat throughout the exercise, and avoid using your shoulders or arms to push the weight. The focus should be on squeezing your pecs as you push the handles away from you.
9. After completing your set, slowly return the handles to the rest position and carefully dismount from the machine.
10. Rest for a moment before starting your next set.
Remember, the key to this exercise is control and focusing on the contraction of your pecs. Don't rush through the movements, and always use a weight that allows you to complete the exercise with proper form.
assisted wide-grip chest dip (kneeling)
To perform the assisted wide-grip chest dip (kneeling) exercise, follow these steps:
1. Approach the leverage machine and adjust the knee pad to a comfortable height that allows you to kneel without discomfort.
2. Stand on the platform and grasp the wide-grip handles. Your palms should be facing inward and your hands should be wider than shoulder-width apart.
3. Kneel on the pad and allow your body to be lifted slightly as you hold onto the handles. This is your starting position.
4. Lower your body by bending your elbows, keeping them close to your body. Continue to lower yourself until your chest is almost parallel to the ground. Ensure your back is straight and your chest is out.
5. Push your body back up to the starting position by extending your arms and using your pecs to drive the movement.
6. Repeat this movement for the desired number of repetitions.
Remember to breathe in as you lower your body and breathe out as you push yourself back up. Keep your movements controlled and steady, focusing on the muscle contraction and not on the weights you are lifting.
assisted chest dip (kneeling)
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1. Start by adjusting the height of the machine to match your size. The handles should be at chest level when you're kneeling.
2. Kneel down on the machine's padded platform, ensuring your knees are comfortably positioned and your body is upright.
3. Reach out and firmly grasp the handles of the machine. Your palms should be facing down and your fingers wrapped around the handles.
4. Engage your core and keep your back straight as you prepare to start the exercise.
5. Lower your body by bending your elbows and allowing them to flare out to the sides. Continue lowering until your chest is level with your hands.
6. Push your body back up using your chest muscles until your arms are fully extended again. Ensure you maintain a straight back and engaged core throughout the movement.
7. Repeat this motion for your desired number of repetitions. Remember to keep the movement controlled, focusing on the contraction and stretch of your pecs.
8. After completing your set, carefully release the handles and stand up from the kneeling position.
9. Rest for a moment before starting your next set. Remember to maintain proper form throughout the exercise to maximize its effectiveness and prevent injury.
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