Chest Strength training is a non-surgical option provided by the back and neck specialists at the KBNI as part of a total-body regimen to build a stronger body and a better back.

Chest Strengthening Exercises And Training

Chest Strength Training is an important component of your strength training routine.

Below are some exercises for strengthening the chest as part of your total-body strength training workout to build a stronger, healthier body and a better back.

REMINDER: Consult your physician before beginning any exercise program. If pain develops, stop immediately and notify your physician.

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  • Pec Deck Machine
  • Hammer Incline Press
  • Flat Barbell Bench Press

Pec Deck Machine

Pec Deck Machine
Sit with your back and butt flat against the machine. Adjust the handles so that they are just parallel with your outer chest. Grab the handles with your arms almost straight but with a slight bend in the elbows. Squeeze your arms out and up in a circular fashion with your hands touching each other in the finishing position. The easiest way to remember this exercise is to imagine hugging a big tree and just being able to get your arms around it.

Chest Strength Training – Pec Deck Machine Chest Strength Training – Pec Deck Machine Chest Strength Training – Pec Deck Machine

Hammer Incline Press

Hammer Incline Press
Sit with your back and butt flat against the machine. Adjust the seat so that the handles line up with your nipples or slightly above them. You will start with the handles at your chest and push them up towards the ceiling in an arching fashion.

Chest Strength Training – Hammer Incline Press Chest Strength Training – Hammer Incline Press Chest Strength Training – Hammer Incline Press Chest Strength Training – Hammer Incline Press

Flat Barbell Bench Press

Flat Barbell Bench Press
Lay flat on the bench and make sure you have a spotter. Place your hands about shoulder width apart on the bar. Have your spotter help lift the bar off of the platform to you. You should have the bar over the top of your chest with your arms straight. Proceed to bend your elbows so that they are at about a 45-degree angle to your body. If you are flexible enough, try to touch the bar at about your nipple level. If you are not flexible enough, take the bar as close to your chest as you can. Hold for a second, then push your arms back up to the straightened position and repeat.

Chest Strength Training – Flat Barbell Bench Press Chest Strength Training – Flat Barbell Bench Press
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For more information on Chest Strength Training or for a consultation at the Kraus Back and Neck Institute please call:

281.44.NEURO (281.446.3876)