Chest Workouts On Total Gym 2024: Your Complete Guide To Quick Muscular Gains

Are you tired of doing the same old chest workouts at the gym? Do you want to switch things up and try something new? Look no further than the Total Gym. This versatile piece of equipment can provide a challenging and effective workout for your chest muscles. In this article, we will explore some of the best chest workouts on Total Gym that will help you build strength and definition in your chest.

The Total Gym is an all-in-one home gym that uses your own body weight as resistance. It allows you to perform a variety of exercises that target different muscle groups, including your chest. By adjusting the incline and resistance levels, you can customize your workout to your fitness level and goals.

One of the best chest exercises on the Total Gym is the chest press. This exercise targets your chest muscles, as well as your shoulders and triceps. To perform the chest press, lie on your back on the glideboard with your feet on the squat stand. Grasp the handles and push them forward until your arms are fully extended, then slowly lower them back down.

Another great exercise for your chest on the Total Gym is the fly. This exercise targets your chest muscles, as well as your shoulders and upper back. To perform the fly, lie on your back on the glideboard with your arms extended out to the sides. Bring your arms together in front of your chest, then slowly lower them back out to the sides.

Incorporating these chest workouts on Total Gym into your fitness routine can help you achieve a stronger and more defined chest. So, grab your Total Gym and get ready to pump up your pecs!

How to get the best chest workouts on total gym

At first glance, the Total Gym might appear to be a simple home workout equipment, but it’s actually a versatile and effective tool for targeting various muscle groups, including the chest. The sliding bench and adjustable incline allow us to perform a wide range of exercises that focus on strengthening our pectoral muscles.

One of the great benefits of using the Total Gym for chest workouts is the ability to do compound exercises, which work multiple muscle groups at once. This not only bolsters our chest but also improves overall upper body strength and stability. Some examples of these compound exercises include the incline push-up and seated chest press.

The Total Gym also helps us add variety to our chest workouts by enabling us to perform chest fly variations, such as the seated chest fly and lateral chest fly. These exercises target different parts of our pectoral muscles and help achieve a well-rounded and developed chest appearance. We can easily modify the intensity of these exercises by adjusting the angle of the incline or using the nylon strap for added resistance.

Additionally, the Total Gym is efficient for circuit chest workouts. For instance, we can follow a Total Gym chest circuit workout on YouTube, where we can seamlessly transition between exercises, keeping our heart rate up and maximizing the benefit of our workout session.

Overall, incorporating the Total Gym into our chest workouts allows us to maintain engagement with our training routines and yield steady progress. With its adaptability and effectiveness in targeting the pectoral muscles, the Total Gym is an excellent choice for those who want to see great results in their chest development.

Benefits of Chest Workouts on Total Gym

Chest Workouts on Total Gym

At first glance, you might wonder why chest workouts on the Total Gym are so popular and effective. We are here to tell you that there are multiple benefits to incorporating these exercises into your fitness routine. Let’s dive in and explore the advantages of choosing chest workouts on the Total Gym.

One of the primary reasons to choose the Total Gym for your chest workouts is its versatility. With a wide range of chest exercises available, you can target various muscle groups within your chest, such as the upper or lower pectoral muscles. This allows you to develop a well-rounded and balanced chest, improving your posture and overall body strength.

Another significant benefit of performing chest workouts on the Total Gym is the potential for efficient and effective customizability. By adjusting the incline of the glide board, you can quickly modify the difficulty of your chosen exercises to better suit your current fitness level. This flexibility ensures that you will be able to progress at your own pace, making your workouts more enjoyable and motivating.

Since the Total Gym is an all-in-one home workout solution, it is perfect for those with limited space or a busy schedule. By enabling you to target the essential chest muscles, you can maximize your workout efficiency and save time. Plus, there’s no need to spend money on separate gym memberships or invest in multiple fitness equipment pieces, as the Total Gym provides everything you need for a comprehensive chest workout.

Lastly, the low-impact nature of chest exercises on the Total Gym helps minimize the risk of injury. These workouts provide a safe and gentle way to challenge your muscles while protecting your joints. So, if you’re concerned about potential injuries or looking for an effective workout solution that’s easy on your body, the Total Gym might just be the perfect fit for you.

Types of Chest Workouts on Total Gym

Press Movements

Chest Workouts on Total Gym

Press movements are crucial for developing your pectoral muscles on a Total Gym. First, we have the classic Chest Press, which you can perform seated or lying down. The chest press strengthens the entire chest area. To target different areas of your chest, you can vary the grip width, with close-grip presses focusing on the inner chest and wide-grip presses emphasizing the outer chest.

Another press movement is the Incline Push-up, which works both your upper chest and shoulders. This exercise utilizes your body weight and the incline of your Total Gym to put more emphasis on your upper chest muscles. Simply adjust the incline level to increase or decrease resistance.

Fly Movements

Chest Workouts on Total Gym

Fly movements are essential for isolating and working the chest muscles. The Chest Fly is a classic exercise performed on the Total Gym. This exercise helps develop the chest’s inner and outer regions by opening and closing your arms in a flying motion. You can perform variations on this exercise, such as the Incline Chest Fly and Decline Chest Fly, to target different areas of your chest.

Another fly movement you can perform on the Total Gym is the Lateral Chest Fly. This exercise works on the outer chest and shoulders and is done by pulling the cables across your body in a horizontal motion.

Resisted Punch

The Resisted Punch is a unique chest workout on the Total Gym that focuses on the pushing aspect of the pectoral muscles. With a cable in each hand, punch forward while maintaining a controlled movement pattern, ensuring you are engaging your chest muscles throughout the exercise. This movement helps build strength and power in your chest, which is beneficial for overall upper body functionality.

Arm Pullovers

Finally, we have the Arm Pullover exercise, which is another great way to work your chest muscles on the Total Gym. This movement involves extending your arms overhead and pulling the handles towards your chest while keeping your arms straight. This exercise targets not only your chest but also your back and shoulder muscles, making it a versatile workout to include in your chest-focused routine.

Creating a Chest Workout Routine on Total Gym

In our quest for the perfect chest workout routine using a Total Gym, we’ve stumbled upon some excellent exercises that can help us target our chest muscles effectively. With the Total Gym, it’s all about utilizing our body weight and the sliding bench to create a variety of exercises that stimulate our chest muscles.

Firstly, let’s start with the Total Gym Chest Workout demonstrated by Mike Kaye. This workout focuses on essential chest exercises, such as the chest press and the chest fly. To perform the chest press, we need to set the incline according to our fitness level and lie face up on the sliding bench. With handles in our hands, we press our hands forward and together, activating our chest muscles. The chest fly is similar, but instead of pressing, we open and close our arms like a bear hug.

Another fantastic workout to consider is the Grow Your Pecs – Total Gym Chest Circuit Workout. This routine consists of exercises that work our chest muscles from different angles and help to achieve overall growth. In this circuit, we perform exercises such as the incline push-up on the Total Gym and the single-arm chest press. The inclined push-up helps target the upper chest, while the single-arm press works on our stability and unilateral strength.

For those of us who want a quick but effective chest workout, check out the 10-minute Total Gym Chest Workout. This follow-along routine is perfect for when we’re pressed for time. With the help of loop-style resistance bands, we can perform exercises like the banded chest press and the banded chest fly to increase muscular tension and provide a more challenging workout.

Remember to always warm up before starting any workout and begin with a lower intensity. As we progress and become stronger, we can increase the resistance and incline on the Total Gym to further challenge our chest muscles. By consistently following these workouts and mixing them up, we can create a chest workout routine on Total Gym that’s both enjoyable and effective.

Progress Tracking and Goals

Chest Workouts on Total Gym

As we begin our journey into chest workouts on the Total Gym, it’s essential to set goals and track our progress. This will help us stay motivated and ensure we’re making consistent improvements in our chest development.

First, let’s establish our goals. These should be specific, measurable, attainable, relevant, and time-based (SMART). For example, we may aim to complete a 30-minute Total Gym chest circuit workout three times a week, increasing the weight by 5% every month. Having clear goals will make it easier to stay focused and committed to our chest workouts using the Total Gym equipment.

Now that we’ve set our goals, it’s time to monitor our progress. To help us stay on track, we should create a simple routine log where we can record our workout details, such as the exercises completed, the weights used, and the number of repetitions and sets for each exercise. Not only will this help us identify areas for improvement, but it will also provide a boost of motivation when we see that we’ve been steadily increasing our performance.

To get the most out of our chest workouts, we should also be mindful of our form as we perform each exercise on the Total Gym. A great way to track our form is by using a mirror or recording our workouts, which allows us to review and make necessary adjustments. Ensuring proper form is crucial to our overall success, as it helps us avoid potential injuries and effectively target our chest muscles.

In addition to our workout logs, taking progress photos can be an excellent way to visually track our chest development. Comparing our images over time will help us identify any imbalances, shape improvements, and overall progress. It’s essential to take these photos under similar conditions (lighting, attire, and angle) and consistently update our records to get an accurate representation of our progress.

By setting SMART goals, tracking our progress, and being mindful of our form, we’re well on our way to achieving our desired chest development using the Total Gym. Here’s to a stronger, more defined chest!

Our Opinion

woman training

In our quest to strengthen and build attractive chest muscles, we’ve explored various Total Gym exercises that target different areas of the chest. Our top recommendations include the Chest Press, Close-Grip Chest Press, Wide-Grip Chest Press, Incline Push Up, Chest Fly, and Incline Chest Fly.

To make the most of these exercises, we encourage consistency and patience. When appropriate, increase the workout intensity and challenge yourself by adjusting the incline or adding resistance. Remember, progress takes time, and it’s important to listen to your body to avoid injury.

We also emphasize the importance of combining these chest workouts with a balanced fitness routine that incorporates flexibility, core strength, and cardio exercises. This all-around approach will help create a well-rounded physique and improve overall health and performance.

Don’t forget to take adequate rest, stay hydrated, and maintain a healthy and balanced diet to fuel your body with essential nutrients for muscle growth and recovery. We hope you enjoyed discovering these Total Gym chest exercises, and may they serve as valuable tools in achieving your fitness goals. Happy workout!

If you want to extend your total gym take a close look at our other articles. You can build a basement home gym or a luxury home gym and combine it with your total gym.


What is the best chest exercise on a Total Gym?

There are several effective chest exercises you can perform on a Total Gym, such as the chest press, close-grip chest press, wide-grip chest press, incline push-up, chest fly, and incline chest fly (source).

How can you vary a chest workout on Total Gym?

Experimenting with single-arm exercises is a great option, for instance, performing single-arm chest flies. This method helps engage your core muscles as you stabilize your body, which leads to a more functional and intensified workout (source).

How can you combine different chest exercises on Total Gym?

A popular combination is alternating between the original chest press exercise and closed grip press. Keep your breathing controlled and focus on the muscles you are targeting.

How often can you train your chest on a Total Gym?

It’s essential to listen to your body, but generally, it is recommended to work on your chest muscles 2-3 times a week. Make sure to give your muscles enough time to rest and recover to avoid overworking them. Keep your workouts challenging but manageable, and don’t forget to adjust the intensity as you get stronger.

What is your experience with chest workouts on total gym? Let us know!

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Fabian Leingang
Articles: 333


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