3 Chest Exercises
Chest is the major part of the body.
It is home to large number of muscles so it is important to keep your chest and the muscles toned and in best shape.
The chest has two main muscles: pectoralis and pectoralis minor.
There are different exercises specially designed for chest.
As the chest contains most of the muscles, working out for chest helps to burn a number of calories.
Also, carrying out chest exercises works on shoulders and arms; a complete workout of upper body.
Before carrying chest exercise make sure that you warm up well enough.
Below are some chest exercises for effective building of chest.
1.
Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands.
The position of dumbbells should be over the chest with a firm grip and your elbows bending at 90 degrees.
Place feet flat on floor.
Pushing the dumbbells towards the ceiling and then return it to original position, making sure that the elbows does not lock up.
You should about eight to twelve repeats per set.
As you get stronger you should increase the number of weights and sets.
2.
Dumbbells with Chest flies: This exercise is best recommended with bench flies as it gives you a complete workout for the chest, although you can feel it only on outer chest area.
To do this exercise, you should lie flat on the back on exercise bench.
Now hold the dumbbells in your hands firmly over the chest.
Your palms should be facing inwards while the elbows slightly bent.
After this, lower weights outwards in wide arc by the sides.
Stop at shoulder length and then bring the weights back up again.
Repeat this exercise 8 to 12 times for each set.
As you feel stronger you can increase the number of weights and the repeats.
3.
Push ups: This is considered as one of the most effective chest exercises.
Push ups not only help in chest workout but also work on the abs, back and thigh muscles.
This is because of the fact that when you are doing push ups you hold the abs inwards and don't allow them to sag at the same time you don't allow your back to arc.
For this exercise you should get down on your hands, placed directly below shoulders, and support your weight on knees and hands.
Bend your arms from elbow position and let your chest go down just about it is above the floor.
Now push back the arms and push yourself up.
Repeat this exercise 8-12 times and increase number of sets every time.
It is home to large number of muscles so it is important to keep your chest and the muscles toned and in best shape.
The chest has two main muscles: pectoralis and pectoralis minor.
There are different exercises specially designed for chest.
As the chest contains most of the muscles, working out for chest helps to burn a number of calories.
Also, carrying out chest exercises works on shoulders and arms; a complete workout of upper body.
Before carrying chest exercise make sure that you warm up well enough.
Below are some chest exercises for effective building of chest.
1.
Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands.
The position of dumbbells should be over the chest with a firm grip and your elbows bending at 90 degrees.
Place feet flat on floor.
Pushing the dumbbells towards the ceiling and then return it to original position, making sure that the elbows does not lock up.
You should about eight to twelve repeats per set.
As you get stronger you should increase the number of weights and sets.
2.
Dumbbells with Chest flies: This exercise is best recommended with bench flies as it gives you a complete workout for the chest, although you can feel it only on outer chest area.
To do this exercise, you should lie flat on the back on exercise bench.
Now hold the dumbbells in your hands firmly over the chest.
Your palms should be facing inwards while the elbows slightly bent.
After this, lower weights outwards in wide arc by the sides.
Stop at shoulder length and then bring the weights back up again.
Repeat this exercise 8 to 12 times for each set.
As you feel stronger you can increase the number of weights and the repeats.
3.
Push ups: This is considered as one of the most effective chest exercises.
Push ups not only help in chest workout but also work on the abs, back and thigh muscles.
This is because of the fact that when you are doing push ups you hold the abs inwards and don't allow them to sag at the same time you don't allow your back to arc.
For this exercise you should get down on your hands, placed directly below shoulders, and support your weight on knees and hands.
Bend your arms from elbow position and let your chest go down just about it is above the floor.
Now push back the arms and push yourself up.
Repeat this exercise 8-12 times and increase number of sets every time.
