Exercises that firm the chest target the pectoral muscle. This muscle starts near your armpits, goes down below your collarbone and to the middle of your rib cage. Some of these exercises can be performed at home while others require gym equipment. In "Platinum Workout," LL Cool J suggests using equipment such as a stability ball, free weights, cable stacks, a bench press and weighted bars.
Push-Up
The push-up can be done at a beginner, intermediate or advanced level to strengthen your chest. In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim say the most common is the intermediate push-up that is done military-style. Lie face down on the ground with your toes curled inward. Place your palms on the floor shoulder-width apart. Press your body away from the floor until you are balanced on your hands and toes. Keep your body in a straight line and avoid raising your butt in the air. Hold this position for a second and then slowly lower back towards the floor.
Cable Crossover
To perform this move, stand in between cable stacks while holding the stirrup handles attached to the high pulleys. Step forward about 3 feet and keep your eyes focused forward. Pull the handles in front of you in an arc, as if you are hugging another person, until the handles meet near your lower abdomen. Your hands will cross at this point of the exercise. Squeeze your pectoral muscles and then return the handles to the starting position.
Barbell Bench Press
For this exercise, lie flat on your back against the bench press with your feet planted firmly on the floor. Un-rack the weighted bar and raise it above your chest at arms' length. Inhale and lower the bar until it touches your upper chest. Push the weight back up to the starting position while exhaling. Do not lock your arms at the top of this movement. During this exercise make sure your glutes remain on the bench, and keep your eyes focused on the ceiling and your wrists straight throughout the movement.
The Fly
The fly is performed on a stability ball and targets your pectoral muscles. Lie back on a stability ball so that the ball is under the upper part of your back. Position your feet directly under your knees, about hip-width apart. Hold a dumbbell in each hand with your palms facing upward. Extend your arms to either side of your body with your elbows bent. Push the weights upward while straightening out your arms. At the top of the motion, your arms will be extended directly over your chest. Hold for a beat and slowly lower back to the starting position.
References
- "Platinum Workout"; LL Cool J and Dave Honig; 2007
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "8 Minutes in the Morning"; Jorge Cruise; 2001
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