Chest Exercises

• Bench Press: Targets your mid chest and triceps. Great for building strength.(image on page)


• Dumbell Press: simular to bench press but has more range of motion to target other chest muscles.


• Chest Flys: targets the outer chest muscles specifically.

Proper Form

When working out muscles in the chest it is very important to get a full range of motion. A very common term trainers use is called "time under tension". This refers to the amount of time that muscle fibers are performing work. Greater time under tension means more muscle growth. Aim for a repetition range of 10-12 to build strength and endurance. Breath in when bringing bar to your chest and breath out when pushing out.

Nutrition Tips

Main Types Of Protein

• Whey: absorbs quickly into the body. Has a complete amino acid chain.


• Casein: Absorbs slowly. Is great to take before bed.


• Soy: Vegan friendly. A cheap form of quality protein.