There are 3 fundamental chest movements that are the staple of any chest workout. The flat bench, incline bench, and cable crossover. As you get more comfortable with your gainz, you may add or switch movements for what work best for you, but these are an excellent place to start.
- Leave you ego at home. No matter how much or little you're able to lift, no one is too strong for a spot. To get the full benefit of this movement, you want to push yourself. That's going to be pretty hard to do without a safety net.
- This movement can be preformed with barbells or dumbbells. Try both and see what works best for you.
- To keep time under tension to a max, lower the bar to about a fist above your chest and push it to just before the lock out point. Be sure to maintain control of the weight the entire time.
- Do not flare out your elbows. Imagine trying to bend the bar inward. This will remove unnecessary stress on your shoulders.