The Top 10 Chest Exercises

Chest exercises are a great way to both tone up6. 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 youTake hold of the bars (palms facing each other)
can do both in and out of the gym - some can beand straighten out your arms while bending your
done without equipment and some will needknees. 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 ifleaning forward you do...
your budget permits a pair of dumbells as this will7. 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 getSit 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 equipmentPull 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. Pushupsthe band goes over your head and behind your
Pushups are a great overall exercise as theyback...then reverse the motion in the opposite
work on the whole body - but the best benefitsdirection
you'll see are to the chest and upper arms. For8. Pushups with Resistance Tube
the most effective pushup keep your hands apartThis exercise works much the same as regular
level with the shoulders. Bend your arms and gopushups but you'll use a resistance tube/band to
down as far as possible before straightening yourmake things more challenging. Loop the band
arms and pushing up again.around your upper back and hold on to the ends
2. Bench Pressthen pushup as usual.
A pair of dumbells will give you excellent additional9. Pushups with a Medicine Ball
benefits from a bench press exercise. Lie on theThese pushups use a medicine ball to give a
bench (or in this case, exercise ball) and hold thevariation on standard pushups. First, put one hand
dumbbells straight up then bend your arms andon 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 Pressalso pass the ball across the floor to the other
This exercise is the same as a regular benchhand which will also do some work on your abs.
press except you'll be doing it on a bench that is10. 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 costof a medicine ball. Keep your back straight and
effective replacement for a bench.hold the medicine ball at chest level. When you
4. Chest Fliessqueeze the ball you'll feel your chest contract.
Chest flies can be done on a bench - or, for aKeep squeezing the ball and slowly turn to one
different approach, on an exercise ball. Lie on theside slowly pushing the ball outwards as you go.
bench (or balance your shoulders/upper back onGo back to the middle and repeat for the other
the ball) and hold some dumbells straight up inside.
both hands before lowering out to the side.Remember to pace yourself - if you are unsure
5. Chest Press using a Resistance Bandabout the best chest exercises for your level
Secure the band behind you and then hold and pullthen a personal trainer or an online personal
the handles until you get the right tension. Movetrainer will be able to give you the best advice.
your arms out to the sides and then in again.