Chest is the major part of the body. Most of the muscles in your body are located in your chest so it’s vital to keep them in shape. The chest has two main muscles: pectoralis minor and pectoralis major. There are many diverse ways you can workout your chest. When you exercise your chest, you burn a lot of calories. To get a full upper body workout, exercise the chest because it uses the arms and shoulders. Before exercising your chest, warm up. Below are some chest exercises for effective building of chest.
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1.{Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands. | Get the dumbbells and lie down on a bench with them in your hands. | Bench presses with dumbbells: while holding the dumbbells in hand, lie down on a exercise bench. | The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. | Bench pressing with dumbbells: On an exercise bench, make sure you lie down while holding the dumbbells. With the elbows at a ninety degree angle, place the dumbbells firmly over the chest. Place feet flat on floor. The elbows should not lock up when lifting the dumbbells to the ceiling and back down. You should about eight to twelve repeats per set. As you get stronger you should increase the number of weights and sets.
2. Chest flies with dumbbells: For a complete workout for the chest, combine bench flies with it. To start, on an exercise bench, lie down. With the dumbbells in your hands, hold them firmly over the chest. Your palms should be facing inwards while the elbows slightly bent. With the weights outward, lower them to the sides, making a semi circle. Stop at shoulder length and then bring the weights back up again. You should do about eight to twelve times per set. The number of weights and repeats you do is determined by your increased strength.
3. Pushups: Thought as the most successful for building chest muscles. An added plus to pushups, is it works the abs, back and thigh muscles along with the chest. This happens because you flex your abs while doing pushups, while at the same time you don’t let your back bow. When you do this exercise, you should be on your hands and knees with your hands placed on the floor directly below the shoulders to help support your weight. Lower your chest to barely be above the floor after bending your arms from elbow position. Once you are down to floor level raise yourself back up. Increase the number of sets as you do the exercise eight to twelve times.
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