| Chest exercises are a great way to both tone up | | | | 6. Dips |
| your upper body and to increase your strength. | | | | You'll need some kind of parallel bars for dips. |
| There are all kinds of chest exercises that you | | | | Take hold of the bars (palms facing each other) |
| can do both in and out of the gym - some can be | | | | and straighten out your arms while bending your |
| done without equipment and some will need | | | | knees. Lean your body slightly forward and push |
| equipment to give you maximum benefit. | | | | up and down on the bars. The chest is |
| It's a good tip - if you haven't already done so - | | | | emphasized in this exercise by the amount of |
| to invest in an exercise ball, a workout mat, and if | | | | leaning forward you do... |
| your budget permits a pair of dumbells as this will | | | | 7. Chest Stretch |
| make some of the exercises more comfortable, | | | | This stretch works great with a resistance band. |
| give you some diversity and allow you to get | | | | Sit on the floor in a cross-legged position and hold |
| maximum benefit for very little cash outlay! | | | | the band over your head with your hands apart. |
| And, you can of course use the fitness equipment | | | | Pull your arms out and lower them down slowly. |
| for all kinds of other workouts as well. | | | | Let the resistance band expand or contract as |
| 1. Pushups | | | | the band goes over your head and behind your |
| Pushups are a great overall exercise as they | | | | back...then reverse the motion in the opposite |
| work on the whole body - but the best benefits | | | | direction |
| you'll see are to the chest and upper arms. For | | | | 8. Pushups with Resistance Tube |
| the most effective pushup keep your hands apart | | | | This exercise works much the same as regular |
| level with the shoulders. Bend your arms and go | | | | pushups but you'll use a resistance tube/band to |
| down as far as possible before straightening your | | | | make things more challenging. Loop the band |
| arms and pushing up again. | | | | around your upper back and hold on to the ends |
| 2. Bench Press | | | | then pushup as usual. |
| A pair of dumbells will give you excellent additional | | | | 9. Pushups with a Medicine Ball |
| benefits from a bench press exercise. Lie on the | | | | These pushups use a medicine ball to give a |
| bench (or in this case, exercise ball) and hold the | | | | variation on standard pushups. First, put one hand |
| dumbbells straight up then bend your arms and | | | | on the ball and the other on the floor and assume |
| lower the dumbbells to just below your chest. | | | | the pushup position. As you pushup here you can |
| 3. Incline/Decline Bench Press | | | | also pass the ball across the floor to the other |
| This exercise is the same as a regular bench | | | | hand which will also do some work on your abs. |
| press except you'll be doing it on a bench that is | | | | 10. Chest Squeeze |
| in either an inclined or a declined position. Again, | | | | Sit on a chair or on an exercise ball and take hold |
| the exercise ball provides an excellent and cost | | | | of a medicine ball. Keep your back straight and |
| effective replacement for a bench. | | | | hold the medicine ball at chest level. When you |
| 4. Chest Flies | | | | squeeze the ball you'll feel your chest contract. |
| Chest flies can be done on a bench - or, for a | | | | Keep squeezing the ball and slowly turn to one |
| different approach, on an exercise ball. Lie on the | | | | side slowly pushing the ball outwards as you go. |
| bench (or balance your shoulders/upper back on | | | | Go back to the middle and repeat for the other |
| the ball) and hold some dumbells straight up in | | | | side. |
| both hands before lowering out to the side. | | | | Remember to pace yourself - if you are unsure |
| 5. Chest Press using a Resistance Band | | | | about the best chest exercises for your level |
| Secure the band behind you and then hold and pull | | | | then a personal trainer or an online personal |
| the handles until you get the right tension. Move | | | | trainer will be able to give you the best advice. |
| your arms out to the sides and then in again. | | | | |