A strong back and chest are important for completing daily living activities. These muscles are used in most major movements such as lifting, pushing and pulling objects. Having a weak back and chest can contribute to muscular imbalances that lead to injuries; therefore it is necessary to include strength training exercises for these muscle groups into your regular fitness routine.
Exercise Ball Push-Up
Get into a push-up position with a stability ball under your shins. Place your hands on the floor, just outside of your shoulders and keep your back flat. Engage your abs to assist in keeping your hips up. Your shoulders, back, hips and feet should be in alignment. Bend your elbows and slowly lower your chest toward the floor only to the point your shoulders allow. Push yourself back up into starting position and repeat. This exercise will work the pectoral muscles in your chest.
Stability Ball Incline Flye
Position yourself on a stability ball with your torso at a 45 degree angle. Keep your hips low, knees high and your feet shoulder-width apart flat on the floor. Hold a dumbbell overhead in each hand. Be sure to keep each hand in line with your shoulders. With your palms facing each other, bend your arms slightly and slowly lower the weights out to your left and right sides simultaneously. The movement should create the shape of an arch. Stop when your elbows are in line with your shoulders. Bring your arms back up to starting position and repeat. This exercise also works the pectoral muscles in the chest.
Dumbbell Pullover
Position yourself on an exercise bench with your shoulder blades and head resting on the bench. Hold one dumbbell with both hands, keeping your palms flat against the edge of the dumbbell and your arms extended over your chest. Bend your elbows slightly and lower the dumbbell behind your head. Hold for 10 seconds and slowly return to starting position. This exercise will help strengthen the muscles in your upper back.
One Arm Dumbbell Row
Place your right hand and right knee on an exercise bench. Your left leg and foot should be on the floor with a dumbbell in your left hand. Keep your back slightly arched, engage your abs and pull the dumbbell up towards your hip. Squeeze your shoulder blades, hold for 10 seconds and return to starting position. Complete with the same number of sets and repetitions on both arms.
References
- TinaJuanFitness.Info:Chest Exercises
- "Making the Cut"; Jillian Michaels; 2007
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