With the availability of different tools and strategies (cable column, tubings, medicine balls and stability balls), training your chest--or any muscles--are no longer restricted to the standard gym exercises, like the machine chest press or bench press. Whether you are looking to build size or strength, the following can help you build a stronger upper body. However, do not neglect your back muscles and lower body.
Chest Exercise Variations
Step 1
Holding the dumbbells in each hand, lay on a bench and extend your hands in front of you. Inhale and lower the weights to your chest with your elbows bent outward. Exhale and push the weights back to starting position. Do three to four sets of six to eight reps at 75 to 80 percent of maximum effort if you are looking to gain strength. Do two to three sets of 10 to 15 reps at 65 to 75 percent of maximal effort if you want to build muscular endurance. This applies to all other exercises. Vary this exercise by doing it on a stability ball instead of a bench, alternating arms, or one arm.
Step 2
Hold two cable handles at chest level while standing with your left foot in the front and toes pointing forward. Push your hands forward and extend your arms to their full length. Maintain a tall spine at all times. In-between sets, switch legs and determine which side easier. Adjust the height of the cable column to vary the angle you wish to push.
Step 3
Do push-ups by placing your hands about shoulder-width apart and your feet slightly apart. Maintain a neutral spine in this position. Lower your body to the ground until your chest is barely touching the ground and push yourself back to starting position. Do not stick out your neck or excessive curve your spine in any way. If you cannot do this on the ground, use a raised surface, such as a chair or stairs, to help you increase strength and stability.
Step 4
For power training, hold a medicine ball while facing a sturdy wall 2 to 3 feet away and standing shoulder-width apart. Throw the ball at the wall with both arm extended and catch the ball at chest level. Increase the speed and build a rhythm as you get used to this. Keep your spine tall and hips stable throughout the entire exercise. Vary the exercise by placing one leg in front of the other and switch between sets.
Things You'll Need
- Rubber tubings
- Dumbbells, 10 lbs. and up
- Medicine ball, 4 lbs. and up
- Cable machine
- Stability ball (optional)
References
- Essentials of Program Design; Juan Carlos Santana; 2004
- Athletic Body in Balance; Gray Cook; 2003
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