logo

Total Gym Exercises for the Chest

On this page you'll find total gym exercises that target the muscles located in your chest. Specifically they'll help you strengthen your upper, lower, inner and outer pectoral muscles.

Chest Press

Chest Press
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

  • Slide the glideboard up by pushing on the handles straight forward and allow yourself back down after a short pause.

  • Keep your forearms parallel to the floor throughout.

Close-Grip Chest Press

Close-Grip Chest Press
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

  • Slide the glideboard up by pushing on the handles straight forward and towards each other and allow yourself back down after a short pause.

  • Keep your forearms parallel to the floor throughout.

Wide-Grip Chest Press

Wide-Grip Chest Press
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

  • Slide the glideboard up by pushing on the handles straight forward and away from each other and allow yourself back down after a short pause.

  • Keep your forearms parallel to the floor throughout.

Incline Push Up

Incline Push Up
  • Lie face down with your hands on the glideboard and your feet on the base of the rails, back and legs fully extended and elbows bent.

  • Push yourself up by extending your arms and allow yourself back down after a short pause.

  • Keep your back and legs fully extended throughout.

Chest Fly

Chest Fly
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

  • Slide the glideboard up by pulling the handles close to each other, arms parallel to the floor other and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Incline Chest Fly

Incline Chest Fly
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

  • Slide the glideboard up by pulling the handles close to each other and up in front of your head and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Decline Chest Fly

Decline Chest Fly
  • Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

  • Slide the glideboard up by pulling the handles close to each other and down in front of your abdomen and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Lateral Chest Fly

Lateral Chest Fly
  • Sit sideways on the glideboard with your legs extended out and hold one handle with the hand closest to it, arm extended out with your elbow only slightly bent.

  • Slide the glideboard up by pulling the handle towards the front of your chest and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Pullover

Pullover
  • Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

  • Slide the glideboard up by pulling the handles down towards your thighs and allow yourself back down after a short pause.

  • Keep your arms straight throughout.

Pullover with Crunch

Pullover with Crunch
  • Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

  • Slide the glideboard up by pulling the handles down towards your thighs while at the same time rolling your shoulder blades up and allow yourself back down after a short pause.

  • Keep your arms straight throughout.

Pullover with Twisting Crunch

Pullover with Twisting Crunch
  • Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

  • Slide the glideboard up by pulling one handle down towards the opposite thigh while at the same time rolling your shoulder blades up and allow yourself back down after a short pause.

  • Keep your arms straight throughout.

Pullover with Squat

Pullover with Squat
  • Lie on your back on the glideboard, knees bent, feet against the squat stand and hold the handles with your hands, arms extended up in line with your body.

  • Slide the glideboard up by pulling the handles down towards your thighs while at the same time extending your legs and allow yourself back down after a short pause.

  • Keep your arms straight throughout.

Single Leg Pullover with Squat

Single Leg Pullover with Squat
  • Lie on your back on the glideboard, one knee bent and its foot against the squat stand while the other leg is extended out and hold the handles with your hands, arms extended up in line with your body.

  • Slide the glideboard up by pulling the handles down towards your thighs while at the same time extending your leg and allow yourself back down after a short pause.

  • Keep your arms straight throughout.

Copyright © 2010-2012. All rights reserved.