{"id":129610,"date":"2022-07-06T09:15:44","date_gmt":"2022-07-06T09:15:44","guid":{"rendered":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/?p=129610"},"modified":"2022-07-06T09:15:44","modified_gmt":"2022-07-06T09:15:44","slug":"chest-exercises","status":"publish","type":"post","link":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/chest-exercises\/exercises\/","title":{"rendered":"CHEST EXERCISES"},"content":{"rendered":"

Essential tips and workouts for the growth of your arms!<\/p>\n

Chest Exercises; Main Exercises!<\/h1>\n

Dumbbell Squeeze Press!<\/h3>\n

How to do<\/em> it<\/strong>; Lie on a bench, make sure the bench is flat, hold two dumbbells, one in each hand. Maintain a neutral grip and begin with your arms straight and directly above you. Lower each arm to your chest nearly, hold and push back up to the position you started in.<\/em><\/p>\n

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\u00a0Incline barbell bench press<\/strong><\/h3>\n

How to do it;\u00a0<\/strong>Lie back on a bench and make sure the bench is an incline angle as this is what helps certain muscle group in your chest. Hold the barbell straight above you and make sure to slowly work your way down to your chest and then lift back to first position again!<\/em><\/p>\n

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Incline dumbbell bench press<\/strong><\/h3>\n

How to do it;\u00a0<\/strong>Lie on a bench that is at a 45-degree angle and lift the weights over your chest. Slowly lower the weights down to your chest and push them back up slowly to ensure you get it all from the workout.\u00a0<\/em><\/p>\n

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Image Credit: Makatserchyk<\/a><\/p><\/div>\n

Close-grip barbell bench press<\/strong><\/h3>\n

How to do it;\u00a0<\/strong><\/em>Lie on your back and or flat bench holding the barbell with an overhand grip, narrow however as this is the close-grip bench press. From the starting position, which is straight armed above you, start slowly bring the weight down and slowly bring it back up and repeat.\u00a0<\/em><\/p>\n

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Cable fly<\/strong><\/h3>\n

How to do it;\u00a0<\/strong><\/em>Attach stirrup handles to high pulleys of a cable crossover machine. Take one in each hand, your arms will be stretched with both cables, place one foot and slightly place it in front of you. Pull the handles downwards and across your body and slowly bring back.\u00a0<\/em><\/p>\n

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Gif Credit: https:\/\/www.menshealth.com\/<\/a><\/strong><\/em><\/p>\n

Banner and Image Credit: Nikolas_jkd<\/a><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Essential tips and workouts for the growth of your arms! Chest Exercises; Main Exercises! Dumbbell Squeeze Press! How to do it; Lie on a bench, make sure the bench is flat, hold two dumbbells, one in each hand. Maintain a neutral grip and begin with your arms straight and directly above you. Lower each arm…<\/p>\n","protected":false},"author":58,"featured_media":129631,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-129610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/comments?post=129610"}],"version-history":[{"count":2,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129610\/revisions"}],"predecessor-version":[{"id":129632,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129610\/revisions\/129632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/media\/129631"}],"wp:attachment":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/media?parent=129610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/categories?post=129610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/tags?post=129610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}