The more variety you have during the chest exercises the more the muscles work. One of the best chest exercises is bench or exercise # 1. Every time you exercise the bench bench should be the first exercise. Chest Exercise should go like this: Exercise 1, 2 and 3, next week 1, 3 and 6, next week 1, 4 and 7. ie change the exercises every week but Exercise # 1 should always be done.
2.Flowers or butterflies, you can do this exercise on a bench or on a 45 degree bench. Bend your arms slightly at the elbows and when you open your arms do not let the weight go below your arm as you may injure yourself. When you open your arms and the weight reaches level with the arm, stop and lift upwards, joining your hands in the middle. It is very important throughout the exercises ALWAYS exercising to imagine the muscle exercising and developing.
3. Do not bend your back, extend your arms and drop the weight to your chest. This exercise is for the upper chest.
4. This is like exercise # 2 but another variant on the 45 degree bench. This exercise is for the upper chest.
5. The same exercise as exercise # 1 but a different variant. It is preferable to change the exercises after putting all the muscles in function. This exercise is for the whole chest.
6. It is a good army but also dangerous because you can get injured very easily, many bodybuilders get injured in the arm during this exercise by lifting heavy weights. Doing this exercise tighten your chest when putting your hands together. This exercise is for the outside of the chest.
7. Back to the bench, lower the weight from the dale and lift in the same way. Good exercise for the lower chest.
8. You need to know how to do this exercise. Can be used for the chest but also for the triceps. To use it for the chest you have to push the body slightly forward / as in the figure, while if you want to exercise the triceps keep the body straight
