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The 13 Best Chest Exercises To Pummel Your Pecs And Build An Iron-Clad Chest

Posted by on Feb 24, 2015 in Chest, Exercise Lists, Exercises, Featured Article, Muscle It UP | 0 comments

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9. Decline Bench Press

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How To:

Tier: 2

Primary Target(s): Chest (Outer, Lower), Triceps

The decline bench press is a compound exercise that hammers the lower, outer section of the chest. Because you’re on a decline, the triceps drive the barbell at the bottom of the movement.

  • (1) Lie on a decline bench with a loaded barbell. Your arms should be slightly wider than shoulder width. Keep you shoulder blades pinched back throughout.
  • (2) Slowly lower the barbell down to the lower part of your chest.
  • (3) Hold for .5s, contract your chest, explode through your triceps, and powerfully press the barbell straight up. SQUEEZE your triceps and pecs at the top.

 

 

10. Close-Grip Bench Press

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How To:

Tier: 2

Primary Target(s): Triceps, Chest (Middle)

The close-grip bench press primarily blasts the triceps, but it’s also a killer move to carve out a pronounced line down the center of the chest. Instead of using a wide grip, you’ll use a narrow grip.

  • (1) Lie on a flat bench with a loaded barbell. Tuck your elbows in so that they’re attached to your torso. Your hands should be slightly more narrow than shoulder width.
  • (2) Slowly lower the bar down to the lower half of your chest — keep your elbows pinned into your body.
  • (3) Powerfully contract your triceps and press the weight straight up. Squeeze your chest at the top.
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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