Best Advanced Chest Workouts To Power Lift

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 Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

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 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.

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 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 Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

How to do it

1. Lie on your back on the floor with your shoulder blades squeezed together and your knees bent, feet flat on the ground.
2. Ensure your head, shoulders, and butt are touching the floor, and the barbell is at arm height on a rack.
3. Unrack the barbell and place it above your shoulders.
4. Brace your core by breathing deeply and tightening your abdomen.
5. Bend your elbows at a 45-degree angle and lower the barbell to touch your elbows gently to the floor.
6. Exhale and press the barbell back to the starting position.

The Hand Release Push Up is a modified version of the standard push up that helps improve your strength by ensuring full range of motion. By lifting your hands off the ground at the bottom of the movement, you engage your muscles more effectively during the exercise.

How to do it

1. Lie on the floor face down.
2. Position your hands in line with your chest, slightly wider than shoulder-width apart.
3. Keep your legs straight and your toes pointed down.
4. Engage your core to maintain a straight line from head to heels.
5. Bend your elbows and lower your chest to the floor.
6. Lift your hands off the ground for a moment, then place them back down.
7. Push your body back up to the starting position by extending your arms.

The Dumbbell Floor Press is a great upper body exercise that strengthens your chest, triceps, and shoulders. It is safer than the bench press because it allows for a more controlled movement and is perfect for those who want to limit strain on their shoulders.

How to do it

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Keep your head, shoulders, and butt on the floor, squeezing your shoulder blades together.
3. Hold dumbbells above your shoulders with arms extended straight up.
4. Engage your core by tightening your stomach muscles.
5. Lower the dumbbells by bending your elbows at a 45-degree angle until they touch the floor.
6. Exhale and press the dumbbells back to the starting position.

The Dumbbell Incline Fly targets the upper chest and helps improve muscle definition and shoulder flexibility. This exercise is performed on an incline bench, engaging your upper pectorals, deltoids, and triceps for a well-rounded upper body workout.

How to do it

1. Lie back on an incline bench set at 45-60 degrees, keeping your shoulder blades squeezed together.
2. Place your feet flat on the ground, with heels under your knees.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and lower the dumbbells in a wide arc to the side without bending your elbows.
5. Lower until the dumbbells reach chest height, then exhale and lift them back to the starting position.

Push Up on Knees is an easier version of the regular Push Up, suitable for beginners. It works your chest, shoulders, and triceps while helping you build strength to eventually do full Push Ups.

How to do it

1. Start on your knees with your hands on the floor under your shoulders.
2. Keep your body straight from your shoulders to your knees.
3. Lower your chest towards the ground by bending your elbows at about a 45-degree angle.
4. Push back up to the starting position.

The Incline Dumbbell Squeeze Press is a great exercise to strengthen your upper chest, shoulders, and triceps. By using an incline bench and squeezing the dumbbells, you can effectively work your muscles while maintaining tension in your chest.

How to do it

1. Set the bench to a 45-degree incline.
2. Hold a dumbbell in each hand with palms facing in, resting them on your chest.
3. Press the dumbbells together as you extend your arms above your chest.
4. Squeeze the dumbbells as you lower them back to the starting position.

The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.

How to do it

1. Lie flat on a bench with a dumbbell in each hand, palms facing in, resting on your chest.
2. Press the dumbbells together and raise them above your chest, extending your arms.
3. Keep pressing the dumbbells together as you lower them back to the starting position.