The muscles on the upper thighs consist of the quadriceps which are on the front side, and the hamstrings which are on the back side. The chest consists of the pectoralis major and minor muscles. Both your thighs and chest can be worked with free weights or machine weight exercises.
Wall Squats
Wall squats are done with a stability ball and dumbbells. Unlike barbell squats, this variation does not place excess stress on your lower back. Pin the ball against the wall with your mid-back while holding the weights at your sides. After stepping forward slightly, place your feet shoulder-width apart. In a controlled motion, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 reps. Maintain a tight core and straight back throughout.
Leg Press
Leg presses are done with a leg press machine. Sit back on the seat with your feet placed shoulder-width apart on the steel plate. After pushing the plate up and moving the safety handles over, lower the plate by bending your knees. Once your knees are right in front of your chest, push back up and repeat for 10 to 12 reps. When pushing up, do not fully lock out your knees.
Split Lunge
Split lunges are done with a stability ball. Place the top of your right foot on the ball and step forward slightly with your left foot. Keeping your core tight and back straight, lower yourself down by bending your left knee. Once your left thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch sides. To increase the resistance, you can hold dumbbells in your hands. If you have a hard time maintaining your balance, use your body weight only and lightly hold onto a wall or bench for balance.
Bench Press
Bench presses are chest exercises that are done with a barbell. Lie face-up on the bench and grab the bar with a wide grip. In a steady motion, push the bar off the supports and hold it above your body with your arms fully extended. Slowly lower it down to lightly touch your chest, push it back up and repeat for 10 to 12 reps. Maintain a tight core throughout.
Incline Press
Incline presses target your upper chest and they are done with dumbbells. Lie back on an incline bench while holding the weights an inch apart above you with your palms facing your knees. In a controlled fashion, bend your elbows to lower the dumbbells to your sides. Once your upper arms parallel the floor, push back to the start and repeat for 10 to 12 reps.
Decline Press
Decline presses target your lower chest and they can be done with a barbell. Lie face-up on a decline bench with your lower shins hooked under the padded support. After placing your hands in a wide grip on the bar, push it off the supports and hold it directly above you. Slowly lower the bar down until it lightly touches your lower chest, push it back up and repeat 10 to 12 times.
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