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