Video Title: Every Chest Exercise Explained In 9 Minutes
Channel: Trainer Winny
Speakers: Trainer Winny
Duration: 00:09:20
Introduction
This video provides a concise explanation of various chest exercises, focusing on proper form and technique for optimal results. The speaker emphasizes maximizing chest engagement and avoiding common mistakes.
Key Takeaways
Dips: Lean slightly forward for chest focus, upright for triceps. Maintain a 90° elbow angle.
Bench Press: Arch your back slightly to improve stability, power, and chest activation. Push your chest up during the exercise. Grip width determines chest vs. triceps emphasis. Plant your feet firmly. Use a controlled, slingshot-like movement.
Incline Bench Press: 30° angle, small arch, press straight up, touch the clavicle bone.
Decline Bench Press: Generally unnecessary; focus on overall chest development instead of isolating the lower chest.
Smith Machine: Good for stability, but shouldn't replace barbell/dumbbell presses as your primary exercise. Use similar techniques as bench press.
Machine Chest Press: Great isolation exercise; maintain arch, chest up, and proper handle positioning to avoid shoulder activation.
Push-ups: Similar to bench press; maintain a straight body line, full range of motion, and adjust hand/leg elevation for difficulty. Grip width affects focus (wider = chest, closer = triceps).
Cable/Dumbbell Fly: Control the weight, squeeze chest at the end, and open chest wide on the return.
Landmine Press: Kneeling variation recommended; maintain arch and focus on chest activation, ensuring the bar path targets the chest.
Dumbbell Pullover: Keep elbows in to target chest; flaring elbows activates lats.
