3 Chest Exercises Kris Gethin

Key Takeaways

Let’s get those pecs pumping! If you’re on the hunt for some effective chest workouts, you’ve come to the right place. This guide unpacks the “3 Chest Exercises Kris Gethin” swears by. Not only will we dive deep into the exercises, but we’re also sharing step-by-step instructions so even fitness novices can confidently try them out. Prepare to strengthen, tone, and sculpt your chest muscles like never before. Stick around for some pro tips that’ll elevate your workout game. Let’s jump right in!

Exercise 1: Flat Bench Dumbbell Press

What does it target?

This is a classic chest exercise that predominantly focuses on the middle part of your pecs.


  1. Lie flat on a bench, holding a dumbbell in each hand. Keep your feet firmly planted on the ground.
  2. Start with the dumbbells at shoulder width, elbows bent at a 90-degree angle.
  3. Push the dumbbells straight up, contracting your chest muscles.
  4. Slowly lower them back to the starting position.
  5. Repeat for the recommended number of reps.


  1. Maintain a steady pace; don’t rush.
  2. Ensure your back is flat against the bench for support.
  3. Engage your core throughout the movement.

Exercise 2: Incline Dumbbell Flyes

What does it target?

The upper portion of your chest gets the maximum workout here.


  1. Adjust the bench to a 45-degree incline.
  2. Lie down with a dumbbell in each hand, arms extended straight above you.
  3. With a slight bend in your elbows, open your arms wide, lowering the weights to either side.
  4. Squeeze your chest muscles and bring the dumbbells back to the starting position.
  5. Repeat.


  1. Visualize hugging a big tree; that’s the motion you’re going for.
  2. Keep your movements controlled.
  3. Don’t drop the weights too low, as it can strain your shoulders.

Exercise 3: Smith Machine Push Up

What does it target?

This variation of the push-up targets the overall chest, but with an emphasis on the lower pecs.


  1. Stand in front of a Smith Machine bar set at waist height.
  2. Get into a plank position with your hands on the bar, slightly wider than shoulder-width apart.
  3. Lower your body until your chest nearly touches the bar.
  4. Push yourself back to the starting position, squeezing your chest.
  5. Repeat for the desired reps.


  1. Ensure your body forms a straight line from head to heels.
  2. Don’t sag your hips or raise your butt.
  3. Modify the bar height to increase or decrease difficulty.

By incorporating these “3 Chest Exercises Kris Gethin” recommends into your routine, you’ll be giving your chest the workout it needs. Remember, it’s not just about the exercises, but how you do them. Technique and consistency are key!


  1. Why are chest workouts important?
    • Chest workouts help build strength, improve posture, and give a sculpted appearance.
  2. Can beginners try the “3 Chest Exercises Kris Gethin” recommends?
    • Absolutely! The instructions provided are beginner-friendly.
  3. How often should I perform these exercises?
    • Aim for 2-3 times a week, giving ample time for muscle recovery.
  4. Do I need any equipment for the Smith Machine Push Up?
    • Yes, you’d need access to a Smith Machine.
  5. Can I incorporate other exercises with this routine?
    • Definitely! Mix and match based on your fitness goals.
  6. What should I do if I experience pain during any exercise?
    • Stop immediately and consult a fitness expert or physician.
  7. How many reps and sets should I do?
    • For beginners, start with 3 sets of 8-12 reps and adjust as you progress.
  8. Are these exercises effective for women too?
    • Absolutely! They’re suitable for anyone looking to strengthen their chest.
  9. Can I replace the dumbbell exercises with barbells?
    • Yes, but ensure you’re familiar with the correct barbell technique.
  10. Is the Smith Machine Push Up more effective than a regular push-up?
  • It’s not necessarily more effective, but it targets the muscles slightly differently and can add variation to your routine.

Stay pumped, stay consistent, and witness the transformation in your chest game. The journey with AH7 has just begun! Happy lifting!

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