Chest Workouts Englewood CO

The following is a general introduction of several practical chest workouts to help you build chest muscle or enhance your chest health. Read on to learn more information.

Dick's Sporting Goods
(303) 797-3360
6737 S. Vine Street
Centennial, CO
 
Dick's Sporting Goods
(303) 755-0410
1200 S. Ironton Street
Aurora, CO
 
Dick's Sporting Goods
(303) 600-2600
Belmar Center
Lakewood, CO
 
Dick's Sporting Goods
(720) 887-0900
31 West Flatirons Circle
Broomfield, CO
 
Sports Authority
(303) 741-9621
9000 E. Peakview Boulevard
Greenwood Village, CO
Services
Golf Hitting Cage, Golf Trade-In Program, Ski-Snowboard Rentals & Jr. Season Lease, Ski-Snowboard/Bike Tech Shop, Firearms/Hunting, Hunting and Fishing Licenses, Delivery & Assembly
Hours
Monday - Saturday: 9:00am - 9:30pm
Sunday: 10:00am - 8:00pm
Holiday hours may vary.

Dick's Sporting Goods
(720) 479-0600
8435 Park Meadows Center Drive
Littleton, CO
 
Dick's Sporting Goods
(720) 981-0618
8501 West Bowles Avenue
Littleton, CO
 
Dick's Sporting Goods
(303) 617-7930
15400 East Briarwood
Aurora, CO
 
Sports Authority
(303) 789-5266
City Center Englewood, 705 W. Hampden Avenue
Englewood, CO
Services
Golf Trade-In Program, Ski-Snowboard Rentals, Ski-Snowboard/Bike Tech Shop, Hunting and Fishing Licenses, Delivery & Assembly
Hours
Monday - Saturday: 9:00am - 9:00pm
Sunday: 10:00am - 7:00pm
Holiday hours may vary.

Sports Authority
(303) 692-0121
University Hills Shopping Center, 2496 S. Colorado Boulevard
Denver, CO
Services
Ski-Snowboard Rentals, Ski-Snowboard/Bike Tech Shop, Golf Trade-In Program, Hunting and Fishing Licenses, Delivery & Assembly
Hours
Monday - Saturday: 9:00am - 9:30pm
Sunday: 10:00am - 8:00pm
Holiday hours may vary.

Chest Workouts

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Chest Workout

Bench Press

(works the pectorals major, triceps and delts)
  • Sit down on your bench with the dumbbells resting on your lower thighs.
  • Lie down flat on the bench.
  • Move the dumbbells up to the sides of the upper chest.
  • Start with weights directly over chest, elbows at 90 degree angles.
  • Press dumbbells up until arms are extended (elbows shouldn't be locked).
  • Lower dumbbells back to starting position and repeat.

Variations of this exercise: incline bench press, stability ball chest press, cable machine chest press, chest press machine

Pushups

(works the pectorals major, triceps and delts)
  • Lie plank-style on floor with hands slightly wider than shoulder width apart (Figure 01).
  • Extend the arms to raise the body up off the floor (Figure 02).
  • Keeping the body straight (don't stick your butt in the air or sag your tummy), lower your body towards the floor by bending the elbows at 90-degree angles (Figure 03).
  • Push the body back up until your arms are fully extended and repeat (Figure 02).

Variations of this exercise weighted push-ups, incline/decline push-ups using stability ball or bench.

After 4-6 weeks, change at least one of the following components:

  • Type or Weight of Resistance
  • Exercise
  • Positioning

Dumbbell Chest Fly

(works the pectorals major, triceps, delts, wrists and biceps)
  • Grasp two dumbbells and lie down flat on the bench.
  • Support the dumbbells above the chest with the arms fixed in a slightly bent position and palms facing each other (Figure 04).
  • Lower dumbbells out to the sides (Figure 05).
  • Stop at shoulder-level or when you feel the stretch in your chest muscles (Figure 05).
  • Bring dumbbells together in a hugging motion (elbows shouldn't move) until hands almost meet over your chest (Figure 04).
  • Repeat.

Variations of this exercise: stability ball chest fly, peck deck fly, decline cable chest fly, standing cable chest fly, seated cable chest fly.

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