Middle Chest Exercises

There are many exercises for the middle chest muscles. Here’s a list of the most popular middle chest exercises:

1. Barbell Bench Press

It’s the most popular exercise in the entirely bodybuilding sport. When someone begin bodybuilding workouts for the first time, the Barbell bench press is one of the start up exercises.

To do this exercise:

1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.

2. The grip should be wide and overhand grip.

3. Dismount the barbell from the bench racks.

4. Begin to lower the barbell slowly to the middle part of your chest Also, do not touch your chest with the barbell.

5. After that, begin pressing the barbell until your arms become extended

Do this exercise 4 sets with 8 – 12 reps.

2. Flat Bench Dumbbell Press

Same as the barbell bench press, but instead of barbell for this exercise you should use dumbbells.

3. Smith Machine Bench Press

Again, same technique as the barbell bench presses, but instead of barbell, for this exercise you can use smith machine and horizontal bench.

4. Barbell or Dumbbell Pullovers

For this exercise you can use barbell or a dumbbell.

1. Get a barbell or a dumbbell and lie on a horizontal bench.

2. Hold the dumbbell above your chest (as it’s shown in the image above)

3. Slowly begin to lower the dumbbell back your head. The lowering should continue as far as you can reach.

4. Return the dumbbell to the start position and continue repeating the exercise.

5. Pec Deck Butterflys

1. Sit on the Pec Deck machine in the way shown on the picture.

2. Start squeezing while you almost touch the two parts.

3. Return to the start position and continue repeating.

6. Cable Crossovers

This exercise is hard to be learned how to be done, especially if you try it for the first time.

1. Catch the two ends of a cable pulley machine, so that your body look like the letter T.

2. Try to bring your arms together slowly and controlled all the time, the movement should be similar to hugging a huge tree.

3. Controlled return back and continue repeating.

My advice is when you try this exercise for a first time, ask the gym trainer to show you how to do it.

7. Dips

1. Catch on a dip bars and cross your lower legs.

2. Slowly lower your torso down, continue while your chest almost touch the dip bars.

3. Return to the start position and continue repeating.

8. Bench Dumbbell or Cable Flyes

1. Get two dumbbells (one on each hand) and lie on a flat bench.

2. Stretch your arms out.

3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.

4. Then slowly begin to lower the dumbbells.

This exercise can be done using cables, it’s called Bench Cable Flyes and the moving technique is absolutely the same.

This exercise has a variant in which you do it first with one arm and then with another, it’s called Single Arm Dumbbell Flyes.

9. Machine Bench Press

1. Sit on a machine bench press (on some machine bench presses you should lie).

2. Start pressing the weight

outwards.

3. Slowly return to the beginning position and continue repeating.

10. Push Ups

1. Lie on the ground a in a way that only your legs and palms tough it.

2. Lower and lift your body slowly, your back should straight during the exercise.