Romansport Weightlifting & Bodybuilding

Weightlifting and Bodybuilding

Chest Exercises

Welcome to the Chest section of the Roman Weightlifting and Bodybuilding Page. This page is an index to almost every conceivable exercise for building strength, size and tone in your chest.

Bench Press

Major Muscle(s) Worked

Chest (Pecs, Pectoralis Major)

Minor Muscle(s) Worked

Shoulders (Delts, Deltoids)
Triceps (Triceps extensor cubiti)

Exercise Performance

Lie flat on a bench. Your feet should be flat on the floor. The rack with the barbell should be directly over your forehead. Grip the bar with your thumbs just a little wider apart than your shoulders. Remove the bar from the rack and hold it directly over your eyes. This is your starting and finishing position. Lower the weight until it contacts the chest at about the same level as your nipples. Press the barbell away from your chest and backwards until your arms are straight, elbows locked and the barbell is again directly over your eyes. Do not arch your back so that your butt leaves the bench. Do not remove your feet from the floor.

Variations

Wide grip	More chest less triceps
Narrow grip	More triceps less chest, see Close-grip bench press
Mid-point at the collar bone instead of the nipple-line	More upper chest and shoulders, see Neck press
Dumbbells

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