Up next in 10
5 Best Chest Exercises For Muscle Gain | Masterclass | Myprotein
947 views
Feb 10, 2025
Looking for the best chest exercises to make part of your upper-body sessions? Check these out. We got personal trainer Calvin Crooks to take us through five of the most effective, muscle-building chest exercises for you to add into your routine. If you’re trying to grow those pecs then, trust us, you need to be getting these key moves into your workouts. Learn from a pro how to nail the proper form and what mistakes to avoid. *** Chapters: 00:00 – Intro 00:13 – Chest press 01:32 – Incline chest press 02:43 – Dumbbell chest fly 04:02 – Plated chest press 05:17 – Decline chest press *** ********************************* Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1
View Video Transcript
0:01
hi guys my name is calvin i'm here with
0:03
chris
0:03
i'm here to give you five of the best
0:05
chest exercises
0:11
our first exercise we're going to do
0:12
guys is the chest press
0:15
okay so you're gonna grab your steady
0:16
weights and guys make sure the weight
0:18
isn't too heavy
0:19
again you're gonna place it on your
0:20
knees you're gonna lean back
0:23
on to the bench make sure your body is
0:25
evenly
0:26
distributed on the bench okay guys you
0:29
don't want your
0:30
head too far away from the bench like so
0:33
and you don't want it too close it will
0:34
just make you very very uncomfortable
0:36
okay
0:37
make sure your feet are planted on the
0:38
ground and make sure you have a gap
0:41
of an arch back as chris has it here
0:43
make sure your back is arched okay your
0:45
chest is up
0:46
you want your elbows to be at a 90
0:48
degree angle okay now all you're going
0:50
to do chris you're just going to come up
0:51
big squeeze your chest
0:53
and you're going to squeeze your chest
0:55
in and then slow on the way down
0:57
okay so while chris is doing that he's
0:59
breathing out and he's squeezing his
1:00
core
1:01
so not only does this work your traps
1:03
but it also works
1:04
your triceps now guys to better this
1:07
exercise
1:08
you could hold it at the top an
1:10
isometric hold so what chris is going to
1:12
do he's going to hold for two seconds
1:14
and then slow on the way down make sure
1:16
that your chest is
1:17
up you have that arch in your back
1:20
you're squeezing your core and you're
1:22
taking your time and you're driving up
1:24
through the balls of your feet big
1:26
squeeze up
1:31
guys the next exercise we're going to do
1:33
is the incline
1:34
chest press okay so all you need is your
1:37
dumbbells
1:38
you're going to place your dumbbells
1:39
again onto your knees
1:42
you're gonna lean back onto your bench
1:45
guys a quick tip make sure your bench is
1:47
around 30 degree to 45 degree angle
1:49
when you're doing this incline press
1:51
you're gonna squeeze your core you're
1:52
gonna arch your back
1:54
same motion like we did before chris
1:56
your elbow's going to be at a 90 degree
1:57
angle you're going to come up
1:58
big squeeze your chest in and just do a
2:01
couple reps for me
2:03
so now guys as you can see not only does
2:05
this target your upper pecs but it also
2:08
targets
2:08
your shoulders and your triceps
2:12
okay make sure you're at a steady pace
2:14
make sure you're breathing out of your
2:15
out of your mouth and make sure you're
2:17
taking your time so chris you can just
2:18
do a couple more reps
2:20
okay now chris is just driving through
2:21
his heels he's taking his time
2:23
and his back is arched and again you
2:25
don't want to over arch your back
2:26
okay that again can lead to injury so
2:29
just take your time with this all right
2:31
again guys if you want to make it a tad
2:33
bit harder make sure you squeeze at the
2:35
top
2:35
for about four to five seconds and bring
2:37
down
2:40
guys so the next workout we have is the
2:43
dumbbell chest fly
2:44
all right so all you need is your
2:46
dumbbells need your bench make sure your
2:48
bench is at a 30 degree angle
2:50
you're going to put your dumbbells onto
2:52
your knees like so
2:53
you're going to lean back you're going
2:55
to prop up your weights towards
2:58
your body and now guys the trick is with
3:01
this
3:02
you want your knuckles like what chris
3:04
is doing
3:05
when he comes up they're going to curl
3:06
in so your palms are going to face each
3:08
other
3:09
okay so remember your palms are going to
3:10
face each other and chris is going to
3:12
get that activation
3:13
on your pecs because that's what we're
3:14
targeting so we're targeting your
3:16
primary muscle which is your
3:18
pecs then your shoulders and your
3:20
triceps okay
3:21
so like so chris if you just want to
3:22
show them
3:24
good so as you can see chris is
3:27
his elbows are slightly bent so guys
3:29
make sure you don't over
3:30
extend your elbow so chris can you show
3:33
them all the way fully over
3:35
so this is not the way to do it so a lot
3:36
of people do this in the gym
3:38
and you over extend your elbow and you
3:41
could definitely really really hurt
3:42
yourself
3:42
so guys make sure your elbows are
3:44
slightly bent your palms are facing
3:46
each other and you're just squeezing
3:48
your chest on the way up okay so big
3:50
squeeze
3:50
good make sure you're squeezing your
3:52
core and you're driving up
3:54
through the balls of your feet
3:59
moving on to our next exercise guys
4:01
which is the plated
4:03
chest press all right guys all you need
4:05
is your plate you're gonna
4:06
evenly place your hands on each side of
4:09
the plate
4:10
you're gonna lay down on your back make
4:12
sure your feet are planted
4:14
all right make sure your tempo is nice
4:16
and controlled take your time with this
4:17
so your back is going to be
4:19
arched tad bit good and again you don't
4:22
want your head
4:23
over the the bench now as you can see
4:25
chris has the
4:27
has the plate just on the middle of his
4:29
chest and all he's gonna do
4:30
is just come up like so and he's gonna
4:33
squeeze and he's gonna hold for two
4:34
seconds and then down
4:36
okay in the process he's gonna be
4:39
breathing out and squeezing his core
4:41
okay so guys aim for about 12 to 15 reps
4:46
again and make sure you're very very
4:48
muscle conscious because this
4:49
really really targets your pecs okay
4:52
make sure you take your time
4:54
with the exercise you're doing nice
4:56
isometric holds
4:57
and you're squeezing your core so again
4:59
guys if you want to make it harder
5:02
add a ten plate add a 15 plate take your
5:04
time and drop the reps
5:06
again if you want a superset and you
5:08
have dumbbells then you could add a
5:10
chest press to it
5:15
guys our last exercise is a decline
5:18
bench press
5:19
the first thing guys i'm going to show
5:20
you is how to get onto the bench okay
5:22
so you're going gonna hold on to the
5:23
handle and you're gonna push your leg
5:26
right between
5:27
both of the pads safely and securely
5:30
okay
5:31
and then now you're gonna watch your
5:32
head and make sure that you don't hit
5:34
your head on the bar
5:35
now with loading the bar place your
5:38
weight on like so
5:39
and use your clips so i'm just going to
5:41
load this bar
5:43
now similar to your bench press you want
5:46
to aim for the middle of your chest
5:48
make sure you squeeze your core make
5:49
sure your back is arched slightly okay
5:51
so what chris is going to do with
5:52
positioning of his fingers he's going to
5:54
make sure his hands are evenly
5:55
distributed now chris if we could just
5:57
do one for me
6:00
as you can see chris go down to your
6:01
chest so chris is going down to the
6:02
middle of his chest and he's driving up
6:04
big squeeze of his chest on the way up
6:06
okay so again guys with regards to this
6:09
exercise we're gonna
6:10
ask that you do around 10 to 12 reps big
6:12
squeeze your chest
6:13
and squeezing your core okay
6:18
guys thank you for joining myself and
6:20
chris
6:21
if you guys want more videos on how to
6:23
build your chest
6:24
or any other workouts tips maybe tricks
6:28
check out our videos on my protein
6:30
youtube channel
6:36
you
#Bodybuilding
#Fitness
#Fitness Instruction & Personal Training
#High Intensity Interval Training
#Yoga & Pilates