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