Chest exercises on total gym 

If you want to work on your chest muscles, then you should consider performing some chest exercises on total gym which helps to build muscle

You can choose from Bench press, Incline dumbbell press, Machine chest fly, and Close grip pullovers. Each one has its own benefits, so you should try each one out before you decide which one will work best for you. 

Top 10 chest exercises on total gym that helps to build muscle

  1. Barbell or Dumbbell Bench Press
  2. Incline Bench Press
  3. Decline Press
  4. Machine Chest Press
  5. Push-Up
  6. Dip
  7. Chest Fly
  8. Dumbbell Pull-Over
  9. Cable crossover
  10. Low pulley crossover

1. Barbell or Dumbbell Bench Press – Chest exercises on total gym

The classic bench press is one of the most effective chest exercises, and it’s also one of the safest because you can lift heavier weights with a barbell than you can with dumbbells. 

The barbell bench press is an exercise that can be done with either a bench or dumbbells:

The bench press strengthens your entire upper body and helps build muscle in your chest, shoulders, and triceps.

What muscles are used most in bench press while performing chest exercise

  • pectoralis major
  • anterior deltoid
  • triceps brachii
  • biceps brachii
  • serratus anterior

Equipment needed: Flat bench, Barbell, or Dumbbell

How to do barbell bench press?

barbell bench press chest exercises
  • The barbell bench press starts with an athlete lying on his/her back on a bench.
  • The athlete should lie flat on the bench with their feet firmly planted on the floor for stability.
  • The barbell must be in a position just above their chest with both hands gripping it tightly at each end of the barbell
  • The athlete then lowers the weight to his/her chest by bending at the elbows and pressing their arms down towards their body.
  • Once they have lowered the weight to their chest, they push up through their arms to return to starting position while contracting all of those muscles that were used

2. Incline Bench Press – chest exercises on total gym 

Incline dumbbell press is one of the many exercises that work the chest. It is an excellent way to strengthen the pectoral muscles and to work various angles of the chest. 

What muscles are used most in Incline bench press while performing chest exercise

  • pectoralis major
  • anterior deltoid (AD)
  • triceps brachii (TB) medial head

Equipment needed: Barbell or two dumbbells, Incline bench 45 (degree)

How to do an incline barbell bench press?

  • To do an incline barbell bench press, lie on the incline bench
  • and grab a barbell with both hands. Set it to rest at about shoulder height in front of you.
  • Press it above your chest so that you are holding it up with straight arms on either side of your head.
  • Slowly lower it down to the top of your chest, pause for a second or two, then push back up to full arm’s length above you again.

3. Decline Press – chest exercises on total gym 

The barbell Decline bench Press is a weight training exercise. It is an effective way to work your chest muscles and the muscles in your arms.

What muscles are used most in the decline bench press while performing chest exercise

  • lower pecs
  • triceps brachii
  • biceps brachii

Equipment needed: Barbell or two dumbbells, decline bench 15 (degree)

How to do a Decline Dumbbell bench press?

Decline Press chest exercises
  • First, you must lie on a decline bench
  • Use a flat surface to support your back. Next, place the dumbbells above your chest, using an overhand grip.
  • Lower the weight slowly to your chest, contracting your chest muscles as you go.
  • Once you’ve reached the desired number, push them back up to the start position. Continue to repeat this motion until you’ve completed the desired reps and sets.

4. Machine Chest Press – chest exercises on total gym 

What muscles are used most in chest press while performing chest exercise

  • pectoralis major and minor
  • triceps, 
  • anterior deltoids, 

Equipment needed: Chest press machine

How to do Machine Chest Press?

Machine Chest Press chest exercises
  • Before you begin a machine chest press, make sure that the machine is adjusted for the right height for your body.
  • Make sure that the armrests are parallel to the chest, and that your elbows are slightly below the shoulders.
  • The chest should feel slightly stretched during the exercise.

5. Push-Up – Chest exercises on total gym

Push-ups are a great way to work out your chest muscles, triceps, and shoulders. They also work your core muscles 

What muscles are used most in push up while performing chest exercise

  • chest, 
  • shoulders, 
  • back muscles

Equipment needed: nill

How to do push-ups?

Push-Up chest exercises
  • To perform a push-up, you begin in the plank position.
  • This is a position used for many other exercises. By keeping your elbows bent, you can slowly lower your chest to the floor.
  • Hold this position for two seconds, and then push back up into the starting position.

6. Dips – Chest exercises on total gym

The dips chest exercise is a weight training exercise that targets the pectoralis major and anterior deltoid muscles

What muscles are used most in Dips?

  • pectoralis muscles
  • rhomboid muscles
  • anterior deltoid

Equipment needed: dip machine.

How to do dips?

chest Dips
  • Dips are an exercise that builds strength. To perform them correctly,
  • you must lean forward slightly. The torso must remain vertical;
  • if it leans too far forward, you risk injury.
  • Also, when performing dips, make sure to keep your forearms behind your body at the bottom.

7. Chest Fly – chest exercises on total gym 

The chest fly is an exercise that can be done with dumbbells, resistance bands, or a cable machine. The main muscle group that the chest fly targets is the pectoralis major. 

What muscles are used most in chest fly while performing chest exercise

  • chest
  • shoulders
  • triceps

Equipment needed:

Dumbbells and flat bench press or butterfly Machine

How to do chest fly?

Dumbbell chest fly chest exercises
  • When performing dumbbell chest fly exercises, you need to maintain a proper angle with your elbows
  • You should then lower the weights to your sides, palms up.
  • Hold the position, and repeat the process. Performing the exercise properly will improve your strength and size.
  • It’s also important to keep your arms bent, as locking out the elbows will increase your risk of injury.

8. Dumbbell pullover – chest exercises on total gym 

Dumbbell pullovers are a great way to target the upper chest region. They isolate the pecs while working near full stretch. They’re also an excellent way to increase the strength of the back. 

Many bodybuilders of the Golden Era loved the pullover exercise. Not only does it work the chest area, but it also works other muscles in the area, including the lats and serratus anterior. 

What muscles are used most in Dumbbell pullovers while performing chest exercise

  • lats 
  • teres major 
  • triceps 
  • anterior deltoids

Equipment needed: Dumbbell and flat bench 

How to do a dumbbell Pull-Over?

dumbbell Pull-Over
  • To perform this exercise, you need to have a strong back and core.
  • You should be able to lift the weights over your head and hold them in that position for at least 3 to four seconds.
  • You should also be able to breathe easily and make sure that your abdominal muscles are tight.
  • This will require you to bend your elbows and contract your chest muscles. Once you’re ready, try lowering the dumbbell behind your head. Make sure to exhale as you lower it to your chest.
  • Make sure that you extend your arms without locking your elbows. When the dumbbell is hanging a few inches above your head, you’ve completed a full extension.

9. Cable crossover – chest exercises on total gym 

The cable crossover is an exercise that targets the chest, back, and arms. The cable crossover is performed in a standing position with the handles set at about waist height. 

What muscles are used Low Cable crossover while performing chest exercise

Muscle targeted: pectoralis major

Equipment needed: cable crossover machine 

How to do a cable crossover?

Cable crossover
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you
  • your torso should have a small forward bend from the waist. This will be your starting position
  • Next slight bend in your elbow, breathe in and extend your arms straight out to the sides in a wide arch until you feel a stretch in your chest
  • Then, using your chest, bring your arms back to starting position as you breathe out

10. Low pulley crossover – chest exercises on total gym 

A low pulley crossover chest exercise is an excellent way to develop chest strength that primarily targets the sternal head of the pectoralis major. The remaining pecs assist in the movement, as do the anterior deltoids and several back muscles. In addition, the upper-arm and core muscles engage as stabilizers.

What muscles are used Low pulley crossover while performing chest exercise

  • Upper Chest
  • front of the shoulders(Deltoid),
  • Upper arms, and
  • forearms

Equipment needed: cable crossover machine 

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