Performing the proper exercises to strengthen your chest will give your body a healthy and fit appearance. Incorporate chest exercises into your regular fitness routine without the fear of adding bulky muscles -- such exercises will help you sculpt an attractive, yet feminine, chest.
Bench Press
Lie on a flat exercise bench. Use a medium grip to lift the bar off the rack, lock your arms and hold the bar directly over your chest. Begin by lifting the bar; add weight if you need additional resistance. Inhale and slowly lower the bar until it touches the middle of your chest. Pause briefly, exhale and push the bar back up until your arms lock again. At the top of the lift, contract and squeeze your chest. Hold for one second and lower the bar again. It should take double the time to lower the bar than it does to raise it. Repeat for two sets of eight to 10 repetitions.
Exercise Ball Push-Ups
Lie face down on the floor with your hands about 3 feet apart. Hold your upper body up with your arms and lock your elbows. Elevate your body by placing your toes on an exercise ball. Inhale and lower your torso until your chest nearly touches the floor. Exhale, engage your pectoral muscles and raise your torso back to the original position. Pause briefly while squeezing your chest. Repeat for 10 reps.
Chest Dip
The chest dip requires the use of parallel bars. Hold your body above the bars and lock your elbows. Breathe in and lean forward until your body forms a 30-degree angle. Slowly lower your body. Let your elbows flare out until you feel a stretching sensation within your chest. Breathe out and use your chest muscles to bring your body back up. When you reach the top of the movement, squeeze your chest for a second. Repeat for 10 to 12 reps.
Considerations
Certain chest exercises can be dangerous if you don't perform them correctly. When working out with weights, ask a spotter for assistance. Your muscles can give out if you attempt to lift a weight that's too heavy or perform too many repetitions. Seek your doctor's advice before beginning a workout routine.
References
- "Women's Strength Training Anatomy"; Frédéric Delavier; 2002
- "Smart Girls Do Dumbbells"; Judith Sherman-Wolin; 2004
- "Definition: Shape Without Bulk in 15 Minutes a Day"; Joyce L. Vedral, Ph.D.; 1995
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