The chest is an essential part of the body. Its essential to keep your chest toned because most of your muscles are located there. The chest has two main muscles: pectoralis minor and pectoralis major. 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. As the chest is worked, so are the are the arms and shoulders, providing a complete upper body workout. You shouldn’t start exercising until you warm up. Listed below are some useful exercises for the chest.
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1.{Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands. | Get the dumbbells and lie down on a bench with them in your hands. | Bench presses with dumbbells: while holding the dumbbells in hand, lie down on a exercise bench. | The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. | Bench pressing with dumbbells: On an exercise bench, make sure you lie down while holding the dumbbells. Firmly hold and grip the dumbbells over the chest with elbows at ninety degrees. Keep your feet flat on the floor. The elbows should not lock up when lifting the dumbbells to the ceiling and back down. You should about eight to twelve repeats per set. The number of weights and sets you do is determined by your increased strength.
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 begin the exercise, lie down on an exercise bench. Now take the dumbbells firmly, holding them over your chest. While facing the palms inward, keep the elbows somewhat bent. The dumbbells should then be lowered in a wide arch to the sides. Don’t go beyond shoulder length but lift the weights back up again. Per set, repeat about eight to twelve times. The number of weights and repeats you do is determined by your increased strength.
3. Pushups: Thought as the most successful for building chest muscles. Pushups not only help in chest workout but also work on the abs, back and thigh muscles. The reason they are worked is that when you do pushups, your continually trying to hold your abs inward and keeping your back straight. On your hands and knees, position your hands directly below the shoulders so as to support your weight. Now let your arms bend, lowering your chest to just above the floor. Lift yourself back up to position one. Per set, repeat about eight to twelve times, increasing the amount daily.
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Thanks for the great article. I personally feel like circuit rouitnes like the ones in insanity are unbeatable. As for the chest workouts, those r great because thet can be done from home. Thanks! Just what i was looking for.