Whether you're male or female, a strong chest creates a more toned physique. However, the chest can be a difficult area to isolate, since most of the exercises that work your chest work your core, back and shoulders as well. Concentrate on exercises that focus on both your pectoral muscles and your serratus anterior muscles, which are in the area just underneath your arms and across your ribcage. Free weights are ideal pieces of equipment for chest exercises, since they allow for a full range of motion.
Step 1
Lie back on your weight bench with your legs on either side and your feet planted on the floor. Hold your dumbbells on your chest with your palms facing each other. Slowly raise your arms so that the dumbbells are in the air, with your elbows slightly bent. The dumbbells should be close enough that they are touching each other. To begin the exercise, slowly press the weights outward, as if you were going to give someone a hug. Lower until you reach chest-height, keeping your wrists locked. Focus your energy on your chest instead of using your shoulder to support the weight, Jeffrey Stout, Ph.D., assistant professor of exercise physiology at Creighton University tells MotherNature.com. Complete 10 to 15 repetitions.
Step 2
Bring your free weights back to your chest, resting your arms if they're tired. Place one free weight to the side for use later. Grip the one dumbbell with both of your hands, then slowly raise your arms back up in the air in the same position as before with your palms facing each other, says the American Council on Exercise. Inhale, and slowly press the free weights backward so they're moving behind your head. Bend your elbows as the weight dips back and stop when the bottom of the weight is behind the top of your head. Exhale, and bring the weight back up to your starting position. Complete 10 to 15 repetitions.
Step 3
Add a bench press to your free weight chest routine. Pick up the free weight off of the floor, but stay in the same supine position. Hold either weight in your hands with your palms facing your feet and your thumbs near your shoulders. Inhale and press upward, touching the ends of the free weights together when you get to the top. Keep your elbows bent, as locking them could cause injury. Exhale as you drop the free weights back down to your shoulders when you feel a stretch in your chest, suggests ExRx.net. Complete 10 to 15 repetitions.
Tips and Warnings
- Arrange for a spotter to be nearby when you work your chest muscles, especially if you're using heavier weights than normal. While most exercises feel moderate when you begin, the level of difficulty increases as you continue the exercise. You could get stuck in an uncomfortable position or pull a muscle if you do the exercises incorrectly and don't have a spotter nearby to help you or comment on your form.
Things You'll Need
- Bench
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