I'm not a big fan of spending hours in the gym lifting weights. Basketball and tennis were always my preferred ways to exercise. But as I've crept into my 40s, I've discovered the awful truth about muscle tone: Little by little, you start to lose it as you get older. And after more hours at a desk and fewer on the courts, I definitely noticed that my chest and arms weren't as toned as they used to be. So I found some exercises that will help firm up the chest and give my arms a workout, too.
Pushups
Pushups are perhaps the simplest, yet one of the most comprehensive, exercises at your disposal. The key is proper form, which means keeping your body in a straight line from your neck down to your ankles. A normal pushup with your hands slightly wider than your shoulders will work your chest, triceps and shoulders. Placing your hands closer together will concentrate your effort more in your triceps, while a wider-than-normal placement of your hands will give your chest more of a workout. Aim for 100 pushups a day, every other day, in 10 sets of 10, four sets of 25 --- or whatever combination you can do until your stamina and strength improve.
Bench Press
There are a lot of variations of the bench press: wide grip, narrow grip, inclined and others. But a basic flat bench and a medium grip, with your hands about shoulder-width apart, will work your chest just fine. Start with a weight that will require you to work a little extra to complete 10 to 12 repetitions. Do two sets of those exercises three days a week, but never on consecutive days. When 10 to 12 repetitions become easy, add 10 pounds.
Dumbbell Flies
Dumbbell flies are a way to work your chest muscles from a different angle than pushups and bench presses. To start, lie on your back with your feet flat on the floor and a dumbbell in each hand. Lift the dummbells straight up above your chest with your elbows slightly bent. Slowly lower your arms to the side, keeping them in the same position with the same slight bend in the elbows, until your arms are parallel to the floor. Hold for a second, then bring the dumbbells back to their starting point. Try for two sets of 10 to 12 repetitions, with an amount of weight that requires you exert real effort for the last couple of repetitions.
Dips
Dips can be a difficult exercise, even if you're pretty good shape. But they can help firm and strengthen your chest and triceps if you stick with them. You just need a dip bar. Get a good grip on both bars and slowly lower yourself to where your upper arms are parallel to the floor, then push yourself back up. Do as many as you can, then try to add one more every week or two. To give your chest an even tougher workout with dips, lean forward slightly while you raise and lower yourself.
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