Chest grow best exercises for boys and girls

 10 Best Chest Exercises

1. Barbell Bench Press.
2. Dumbbell Bench Press.
3. Incline Bench Press.
4. Decline Press.
5. Machine Chest Press.
6. Push-Up.
7. Dip.
8. Chest Fly.

7 Top Chest Exercises for a Strong and Functional Upper Body

1. Incline push up

Equipment required: none

This is a good warmup to prepare the chest for work. Research has shown that a dynamic warmup is helpful in preventing injury prior to training. Lower resistance movements related to those you are about to perform prepares the muscles for work

2. Flat bench press

Equipment required: barbell or dumbbells, flat bench

Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.

. 3 Incline bench press

Equipment required: barbell or dumbbells, incline bench

Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack

4. Decline bench press

Equipment required: barbell or dumbbells, decline bench

Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward the feet. Press your arms straight to lift the weight off the rack.

5. Pushup

Equipment required: none

Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral.

6. Cable crossover

Equipment required: cable machine or a resistance band

Begin by standing away from a set of high pulley cable machine or a resistance band anchored overhead. Select a light to moderate weight to add challenge but give you success.

7. Chest dip

Equipment required: dip station

Stand facing the two parallel bars and grasp them, palms facing in.

Straighten your elbows and press into your hands, lifting your body up so that it is in line with your hands.