Health Articles > Muscle-building > Most Popular Chest Weight Training Lifts

After reading this article you should have three chest weight training lifts that you can do to get the chest of your dreams. 1. The first lift, and probably the most common lift, would be the flat bench press. The flat bench press works the upper and lower pecs, the triceps, and the anterior and posterior deltoids. To do this lift you will want to lie flat on a bench with your feet firmly on the floor and your butt, back, shoulders, and head firmly on the bench. You should also roll your shoulders back and down so that your chest is sticking up and your shoulder blades are pressed against the bench. You will want your hands to be gripping the bar slightly wider than your shoulder width directly above your head. Once you are in position you will want to inhale and hold your breath while you begin to lower the weight. Lower the weight until it touches your chest, not bouncing it off your chest, and then raise the weight. While you raise the weight is when you can exhale. Now you just need to pause slightly at the top and then repeat. 2. The second chest weight training lift is the incline bench dumbbell press. This lift works on the upper and lower pecs, the triceps, and the anterior and posterior deltoids. To begin this lift you will want to lie on an inclined bench with your feet firmly on the floor and your butt, back, shoulders, and head firmly on the bench. Roll your shoulders back and down so your chest is sticking up and your shoulder blades are firmly pressed against the bench. Your arms should be placed directly above your head holding a dumbbell in each hand. Once you are in position you will want to inhale and hold your breath as you lower each dumbbell simultaneously. Once you have lowered the dumbbells to your chest you can begin to push the weight back up while exhaling. Now you just need to pause and repeat. 3. The final chest weight training lift is the decline machine press. This lift works the upper and lower pecs, the triceps, and the anterior and posterior deltoids. To do this lift you will want to lie on a declined chest machine with your feet firmly on the floor and your butt, back, shoulder, and head firmly positioned on the floor. You will want to roll your shoulders back and down so that your chest is sticking up and your shoulder blades are firmly pressed against the bench. You will want to place your arms straight up with your hands gripping the weight. Once you re in position you will want to inhale and hold your breath as you lower the weight until it touches your chest. All you have to do now is exhale as you push the weight up. Now that you know the three most popular chest weight training lifts you can get into the gym and get the chest of your dreams.