Routine is important for success at gym, but so is variety. It’s always good to have a few different moves up your gym shorts. So, here are six exercises that will help you get a stronger and bigger chest. They target your pecs at different angles, giving you definition and mass that will surely get you woofd at.

1. Low Cable Flies

2. High Fly Cables

3. Incline Dumbbell Press

4. Decline Dumbbless Bench Press

DECLINE DUMBBELL BENCH PRESS Main Muscle: Chest Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.. Repeat the movement for the prescribed amount of repetitions of your training program. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. If using really heavy weights, it is best if a partner gives them to you as you lay down. Variations: You can use an exercise band or a barbell to perform this exercise. Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.

A video posted by ᏢᎪuᏞᎾ mᎾᏆᎪ 🐒🇧🇷 (@pmota) on

5. Close Grip Dumbbell Press

6. Seated Chest Press



 
Paulo MotaI am an experienced, professional and dedicated personal fitness trainer. I provide personal fitness training in one-on-one or group sessions in New York City. I have worked as a personal trainer since 2004 in New York and Brazil. During this time, I coordinated with physical therapists and high quality mentors to develop comprehensive workout plans, which include instructing patients in resistance and range of motion training. Each workout specializes in weight loss, toning, body sculpture as well as strength, flexibility, and lean muscle gain. I pride myself in educating and empowering my clients to reach their ultimate health and fitness objectives.

Please check out my fitness tips on Instagram or contact me by email at paulo@woofd.com