The muscles of your chest, the pectoralis major and minor, are used when performing any pushing motion. These muscles help provide for movement in your upper torso and also help you move your arms freely. Exercising these muscles will help develop that firm, hard look that is so desirable these days.
The Bench Press
The website Exercise Goals calls the flat bench press "the best chest muscle builder" because it helps work the muscles of your chest and shoulders simultaneously. Begin by lying down on a flat bench with a weighted barbell loaded on the bench supports. Position yourself so that the barbell is directly over your nose. Lift the barbell off the supports and lower it until it barely touches the center of your chest. Keep your back flat on the bench and push upwards until both arms are straight. Repeat until you have completed the desired number of repetitions in your workout program.
The Push-Up
This exercise uses your body weight as resistance, and can be performed using only a few feet of open space. Lie down on the ground with your legs straight and the palms of your hands on the ground at about shoulder height. Make sure that your hands are positioned slightly outside of your shoulders. Straighten both arms until your body is supported by your hands and the balls of your feet, while being sure to keep a straight line between your shoulders, hips and heels. Bend both arms and lower your body until your chest barely touches the ground and push yourself back up until your arms are straight.
Dumbbell Flys
Lie down with your back on a flat bench and hold a dumbbell in each hand with your palms facing each other and your elbows slightly bent. Spread your arms apart and lower the dumbbells until your arms are just about parallel to the floor. Hold this position for a second and then push the weights back up until your arms return to their starting position. Be sure that you keep your lower back flat on the bench throughout this exercise to ensure that you don't injure your back. Repeat for the desired number of reps in your workout program.
Isometric Chest Press
Isometric exercises are designed to build strength without using movement in the muscles being trained. Begin this exercise by sitting down with your back straight and both feet flat on the ground in front of you. Grab one hand with the other as if you were shaking hands with yourself and push them together as hard as you can. Hold this contraction for 10 to 15 seconds and then relax.
Member Comments