Lifting weights is a popular way to get in shape, but body fat will keep your muscles covered. To get rid of body fat, engage in specific exercises designed for muscle toning instead of muscle bulking. To tone your muscles, do between eight and 20 repetitions per set, with at least 12 reps being a target. Certain exercises can help tone your chest.
Bench Press
For this exercise, you need a bench and a pair of dumbbells. Grab the dumbbells and lie down with your back on the bench. Using a smooth, controlled motion, use your chest and triceps to push the dumbbells straight up until your arms are fully extended without locking your elbows. Then return to the starting position. Do three sets with 20 reps for the first set, 15 for the second and 10 for the third. Increase the weight on each set.
Push-ups
Push-ups will tone your chest. Lie prone on the ground and place your hands palm down a little wider than shoulder width apart. Keep your back straight, stay on your toes and push yourself up from the ground until your arms are fully extended without locking your elbows. Do three sets of as many push-ups as you can with 25 as a max. If you cannot do a regular push-up, get on your knees instead of your toes to perform the exercise.
Cable Flys
This exercise involves using the cross cable station. Put handles on the cables and select an appropriate amount of weight. Make sure you use the same amount of weight for each side. Grab the cables and stand in the middle. Put one foot out in front and lean slightly forward. Using your chest and triceps, push the cables out and inward until your arms cross and are fully extended without locking your elbows. Do three sets of 15 reps per set.
References
- "Personal Fitness Theory & Practice"; Mary Yoke, MA; 2007
- Ask the Trainer: What Is Muscle Tone?
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