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The Top 10 Chest Exercises

Chest exercises are a great way to bothright tension. Move your arms out to the
tone up your upper body and to increasesides and then in again.
your strength. There are all kinds of6. Dips
chest exercises that you can do both inYou'll need some kind of parallel bars
and out of the gym - some can be donefor dips. Take hold of the bars (palms
without equipment and some will needfacing 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 alreadyyour 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 budgetemphasized in this exercise by the
permits a pair of dumbells as this willamount of leaning forward you do...
make some of the exercises more7. Chest Stretch
comfortable, give you some diversity andThis stretch works great with a
allow you to get maximum benefit forresistance 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 fitnessover your head with your hands apart.
equipment for all kinds of otherPull your arms out and lower them down
workouts as well.slowly. Let the resistance band expand
1. Pushupsor contract as the band goes over your
Pushups are a great overall exercise ashead and behind your back...then reverse
they work on the whole body - but thethe motion in the opposite direction
best benefits you'll see are to the8. Pushups with Resistance Tube
chest and upper arms. For the mostThis exercise works much the same as
effective pushup keep your hands apartregular pushups but you'll use a
level with the shoulders. Bend your armsresistance tube/band to make things more
and go down as far as possible beforechallenging. Loop the band around your
straightening your arms and pushing upupper back and hold on to the ends then
again.pushup as usual.
2. Bench Press9. Pushups with a Medicine Ball
A pair of dumbells will give youThese pushups use a medicine ball to
excellent additional benefits from agive a variation on standard pushups.
bench press exercise. Lie on the benchFirst, put one hand on the ball and the
(or in this case, exercise ball) andother on the floor and assume the
hold the dumbbells straight up then bendpushup position. As you pushup here you
your arms and lower the dumbbells tocan also pass the ball across the floor
just below your chest.to the other hand which will also do
3. Incline/Decline Bench Presssome work on your abs.
This exercise is the same as a regular10. Chest Squeeze
bench press except you'll be doing it onSit on a chair or on an exercise ball
a bench that is in either an inclined orand take hold of a medicine ball. Keep
a declined position. Again, the exerciseyour back straight and hold the medicine
ball provides an excellent and costball at chest level. When you squeeze
effective replacement for a bench.the ball you'll feel your chest
4. Chest Fliescontract. 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 exercisethe ball outwards as you go. Go back to
ball. Lie on the bench (or balance yourthe middle and repeat for the other
shoulders/upper back on the ball) andside.
hold some dumbells straight up in bothRemember to pace yourself - if you are
hands before lowering out to the side.unsure about the best chest exercises
5. Chest Press using a Resistancefor your level then a personal trainer
Bandor an online personal trainer will be
Secure the band behind you and then holdable to give you the best advice.
and pull the handles until you get the



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