Chest Workouts

1.Bench Press

 The bench press is an upper body exercise. The person performing the exercise lies on his or her back, lowers a weight to chest level, and then pushes it back up until the arms are straight. The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

2.Incline Press

   An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major. This variation is called the incline bench press

3.Dumbbells Fly

    The dumbbell fly is an exercise used to stimulate the pectoral muscles in the chest. It is performed by holding dumbbells (one in each hand), lying back on a bench or flat surface, and using the pectoral and deltoid muscles to adduct the weights inwards. Usually the elbows stay fairly fixed and arms almost straight.

4.Pullover

  Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent.Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line withg torso. 

5.Parallel Bar

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     The dip is an exercise used in strength training. Narrow,  the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.