Best Advanced Chest Workouts To Get Lean And Burn Fat

Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.

How to do it

1. Place your hands on the floor outside of shoulder width.
2. Elevate your feet on a bench or box.
3. Keep your hips and knees straight.
4. Lower your chest towards the floor by bending your elbows at a 45-degree angle.
5. Push back up to the starting position after your chest is close to the floor.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

How to do it

1. Start with your hands on the floor, slightly wider than your shoulders.
2. Keep your body straight, with your core engaged and hips extended.
3. Bend your elbows, lowering your chest towards the floor at a 45-degree angle with your arms.
4. Push back up to the starting position.

The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

How to do it

1. Lie face down with your legs straight and hands below your chest, elbows tucked in.
2. Push up by straightening your arms, keeping your body in a straight line from head to heels.
3. Lower your chest back down by bending your elbows.

The Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.

How to do it

1. Place your right hand on a medicine ball and keep your arms shoulder-width apart.
2. Raise your knees to form a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the floor, keeping your elbows at 45 degrees.
4. Push back up and roll the ball to your left hand.
5. Repeat for the desired number of reps.

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Balance Trainer Push Up is a challenging version of the regular push-up that helps improve your stability. It uses an unstable surface, making the exercise harder and enhancing your overall strength in pushing movements.

How to do it

1. Place your hands on the outside edges of the Balance Trainer with the dome side facing up.
2. Lift your knees to create a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the Balance Trainer, keeping your elbows close to your body.
4. Push back up to the starting position by straightening your arms.

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Balance Trainer Spiderman Push Up is a fun exercise that combines Push Ups and Mountain Climbers. It works your chest, triceps, and core while also improving stability using a Balance Trainer.

How to do it

1. Start in a plank position with the Balance Trainer platform side up.
2. Lower your chest towards the dome, then push back up to plank.
3. Bring your right knee towards your right shoulder, keeping it pointed outward.
4. Repeat the push-up followed by bringing your left knee to your left shoulder.
5. Keep your core engaged and avoid arching your lower back.

The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

How to do it

1. Lie on a bench with your back supported and your shoulder blades squeezed together.
2. Keep your feet flat on the ground and adjust the bench to a 45-60 degree angle.
3. Hold the dumbbells just outside shoulder-width at shoulder height.
4. Brace your core and extend your arms straight up at a 45-degree angle from your body.
5. Exhale as you lower the dumbbells back to the starting position.

The Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.

How to do it

1. Place your hands on the outer edge of an exercise ball with fingers facing out.
2. Lift your knees to form a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the ball, keeping elbows at a 45-degree angle from your body.
4. When your chest touches the ball, push up to return to the starting position and roll the ball to your left hand.

Incline push-ups work your lower chest and shoulders while being easier than regular push-ups. They are ideal for beginners who want to strengthen their lower chest.

How to do it

1. Stand facing an elevated platform with your hands shoulder-width apart on it.
2. Keep your body straight from head to heels by engaging your core.
3. With your feet shoulder-width apart and toes tucked under, bend your elbows to lower your chest toward the platform.
4. Push back up until your arms are straight again.

The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.

How to do it

1. Sit upright in the machine with your shoulders squeezed together and feet flat on the ground.
2. Ensure your back is in contact with the machine all the way from your head to your butt.
3. Hold the handles with an overhand grip, slightly wider than shoulder-width.
4. Brace your core and push the handles up until your arms are fully extended at a 45-degree angle.
5. Lower the handles back to the starting position.

The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.

How to do it

1. Sit upright in the fly machine with your shoulder blades squeezed together and feet flat on the ground, shoulder-width apart.
2. Ensure your back is against the pad, keeping contact with your head, shoulders, and butt.
3. Engage your core to maintain a neutral spine position.
4. Hold the handles with palms facing forward.
5. With slightly bent elbows, move your arms in a wide arc to bring the handles together.
6. Slowly return to the starting position.

The Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.

How to do it

1. Start in a push-up position with your hands on a medicine ball.
2. Keep your body straight as you bend your elbows to lower your chest to the ball, keeping your elbows at a 45-degree angle.
3. Push back up to the starting position after your chest lightly touches the ball. Repeat for the desired number of reps.