April 13, 2024
Total Gym CHEST Workout YouTube

Unleash the Power of Total Gym for a Chiseled Chest

A well-defined and muscular chest is not only aesthetically pleasing but also plays a vital role in overall upper body strength. When it comes to chest exercises, the Total Gym is a game-changer. This versatile piece of equipment allows you to target your chest muscles from various angles, providing a challenging and effective workout. So, let’s dive into some amazing chest exercises you can perform on the Total Gym to sculpt a strong and defined upper body.

1. Incline Chest Press

The incline chest press on the Total Gym is a fantastic exercise to target your upper chest muscles. Adjust the incline level to your desired intensity and lie face-up on the glideboard. Grasp the handles with an overhand grip and push them forward while keeping your elbows slightly bent. Slowly bring the handles back to the starting position, feeling the tension in your chest muscles throughout the movement. Aim for 3 sets of 10-12 reps for optimal results.

2. Decline Chest Press

To target the lower chest muscles, the decline chest press on the Total Gym is highly effective. Adjust the Total Gym to a decline position and lie face-up on the glideboard. Grasp the handles with an underhand grip and push them forward while keeping your elbows slightly bent. Control the movement as you bring the handles back to the starting position, feeling the burn in your lower chest. Aim for 3 sets of 10-12 reps.

3. Chest Flyes

Chest flyes are a great isolation exercise to target the pectoral muscles. Sit upright on the glideboard and hold the handles with an overhand grip. Extend your arms out to the sides, keeping a slight bend in your elbows. Slowly bring your arms together in front of you, feeling the stretch in your chest. Return to the starting position in a controlled manner. Aim for 3 sets of 12-15 reps for maximum chest engagement.

4. Push-Ups on Total Gym

Push-ups are a classic exercise that can be taken to the next level using the Total Gym. Place your hands on the glideboard shoulder-width apart and assume a plank position. Lower your chest towards the glideboard, keeping your core engaged and elbows tucked close to your sides. Push yourself back up to the starting position, feeling the activation in your chest muscles. Aim for 3 sets of 8-10 reps.

5. Single-Arm Chest Press

The single-arm chest press is a unilateral exercise that helps to correct muscle imbalances and activate your core muscles. Lie on the glideboard with one side facing up and hold the handle with your opposite hand. Push the handle forward while keeping your elbow slightly bent. Slowly bring the handle back to the starting position, focusing on the contraction in your chest. Perform equal reps on both sides for balanced development.

6. Chest Pullover

The chest pullover is an excellent exercise to target not only your chest muscles but also your back and shoulders. Sit upright on the glideboard with your back facing the tower and hold the handles with an overhand grip. Extend your arms straight above your head and slowly lower them back behind your head. Feel the stretch in your chest and then bring your arms back to the starting position. Aim for 3 sets of 10-12 reps.

7. Chest Press on an Incline

Another variation of the chest press, this exercise targets the upper chest muscles from a different angle. Adjust the Total Gym to a high incline position and sit upright on the glideboard. Grasp the handles with an overhand grip and push them forward while maintaining a slight bend in your elbows. Control the movement as you bring the handles back towards your chest, feeling the contraction in your upper chest. Aim for 3 sets of 10-12 reps.

8. Chest Squeeze

The chest squeeze exercise effectively engages your chest muscles while also challenging your core stability. Stand facing the tower and hold the handles with an overhand grip. Extend your arms straight in front of you and then bring them together, squeezing your chest muscles. Slowly return your arms to the starting position, maintaining control throughout the movement. Aim for 3 sets of 12-15 reps.

9. Plyometric Push-Ups

If you’re looking to add an explosive element to your chest workout, plyometric push-ups on the Total Gym are a great choice. Assume a plank position with your hands on the glideboard. Lower your chest towards the glideboard and then explosively push off, allowing your hands to leave the glideboard momentarily. Land softly and immediately go into the next rep. Aim for 3 sets of 8-10 reps.

10. Chest Dips

Using the Total Gym, you can perform chest dips to target your chest muscles from a different angle. Adjust the Total Gym to a low incline position and sit facing away from the tower on the glideboard. Place your hands on the handles behind you and lower your body by bending your elbows. Push yourself back up to the starting position, focusing on the contraction in your chest. Aim for 3 sets of 10-12 reps.

Now that you have a range of chest exercises to try on the Total Gym, it’s time to incorporate them into your workout routine. Remember to start with lighter resistance and gradually increase as you get stronger. Consistency, proper form, and a balanced diet are key to achieving a sculpted and strong chest. So, get ready to unleash the power of Total Gym and transform your upper body like never before!