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Center Line Chest Exercises

author image Victoria Weinblatt
Victoria Weinblatt began writing articles in 2007, contributing to The Huffington Post and other websites. She is a certified yoga instructor, group fitness instructor and massage therapist. Weinblatt received her B.S. in natural resources from Michigan State University and an M.Ed. from Shenandoah University.
Center Line Chest Exercises
Man doing pushups Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Chest exercises that target the center line of your chest tone the pectoralis major, while exercises that work the pectoralis minor tone the area of your chest closest to your armpits. These types of exercises are called resistance or strength-training and use your body weight or free weights as resistance to strengthen your muscles. For optimum health, an adult should work out all her muscle groups, including the chest, at least twice a week. Perform up to three sets of eight to 12 reps for each exercise.

Seated Cable Press

Target the muscles in the center of your chest with the seated cable press machine. Adjust the seat so the handles are between your mid-chest and shoulders. Sit down and grasp the handles at the end of the cables so your palms are facing down to get into the proper starting position. Push your hands out in front of you by extending your elbows. Return your hands to the starting position to finish one repetition.

Barbell Bench Press

Tone your pectoralis major with a weight bench and a barbell. Lie on your back on the bench with your feet flat on the floor or resting on an aerobics step. Unrack the bar and position the bar over your upper chest with your elbows extended to get into the proper starting position. Lower the bar to the middle of your chest and return to the starting position to finish one repetition.

Pushup with Single-Leg Raise

Doing a pushup with a single leg raise elevates the intensity of this classic exercise that targets the pectoralis major. Position your body in the upward phase of a pushup. In the proper starting position, only your palms and your toes touch the floor. Your knees and elbows are extended, and your body forms a line from the top of your head to your heels. Lift your left leg about 12 inches off the floor and bend your elbows up to 90 degrees to get into the downward phase of the pushup. Return your body to the upward phase to complete one repetition. After completing a set with your left leg raised, do a set with your right leg off the floor.

Stability Ball Dumbbell Fly

Get out your stability ball to do dumbbell flyes and tone the center of your chest. Take a dumbbell in each hand. Position your back atop the stability ball so only your head, shoulders and upper back are touching the ball. In the starting position, your arms are fully extended above you with the dumbbells over your chest and your palms facing each other. Slowly lower your arms out to the side to a height just above your chest. Return the dumbbells to the starting position to complete one repetition.

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