1. Back Against the Wall
To tone and strengthen the outer chest, arms and shoulders, a few hand held weights and a wall are all you need. Lean with your back against a wall to keep your spine straight and guide your arm movements. Begin with 5-lb. weights or less, gradually working up as you build strength. Drop your shoulders down to protect your neck and inhale deeply. As you exhale, draw your hands up slight and then high overhead, keeping the elbows straight and your arms against the wall with your palms out. Lower the weights slowly and repeat 15 to 20 times, completing a second set if desired.
2. Learn to Fly
Chest flies are some of the best exercises for the outer chest, and should be practiced with light weights as well. Lie on your back, drawing your knees up with your feet flat on the floor if it is more comfortable. Bend your elbows at 90 degrees and with a weight in each hand and your palms facing each other, bring your forearms to the center of your body, trying to touch your elbows and hands together. Slowly lower the weights, opening your arms as far as possible while keeping your upper arms perpendicular to your body. Complete 15 to 20 chest flies to strengthen the outer chest, and complete a second set if you like.
3. Sit-Ups for the Side
Tone the outer chest with side sit-ups. Lie on the ground and draw your knees in with your feet flat on the ground. Place your right ankle on your left knee, allowing the knee to relax out. Place your hands behind your head and as you exhale, lift your chest towards your left knee and then relax gently. Make sure that you lift with your chest and not with your head while keeping your elbows out to the sides. Complete 10 to 20 sit-ups and then repeat on the opposite side.
4. Perfect Pecs With the Plank
While there are many yoga poses for the chest, the side plank is one of the best, but a bit challenging, so have patience. Rest in a high push up with your arms extended straight below your shoulders and lifting up onto your toes. As you gently shift your weight onto your right arm and foot, turn your right foot so that you are resting on the side of your foot. Carefully lift your left arm and place your left foot on top of your right. When you find your balance, lift your left arm up to the sky, keeping your body straight. Hold the pose for 5 to 10 seconds before gently relaxing and repeating on the opposite side.
Member Comments