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