BACK TO HOME
BACK TO FITNESS
Chest Exercises for you
The bench press is another great standard move for the large muscles of the chest. The shoulders and triceps are also involved in this exercise, making this a compound movement. For a variation, try this on an incline bench, which will target the upper part of the chest.
- Lie down on a bench, step or the floor. Begin with the barbell hovering just over the chest, elbows bent. Place the hands on the bar a bit wider than the shoulders.
- Contract the chest and push the weight straight up over the chest without locking the elbows at the top.
- Bend the elbows and lower the weight down until the elbows are just below the level of the chest.
- Repeat for 1 to 3 sets of 8 to 16 reps.
Tips
- Keep the abs contracted throughout the movement to protect your back.
- Keep the motion slow and controlled -- try not to use momentum.
One of the most common chest exercises is the pushup. The pushup is an excellent way to work the chest without equipment. It's also a favorite because it's a compound movement that involves multiple muscles and joints. That means it doesn't just work the chest, it also involves the arms, shoulders, core and legs. This modified version, on the knees, gives the back and upper body extra support. If you're a beginner or don't have as much upper body strength, this is a good move to start with.
- Start on all fours with hands a bit wider than the shoulders.
- Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
- Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
- Push back up and repeat for 1 to 3 sets of 10 to 16 reps.
Tips
- Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
- Avoid sticking the rear up in the air in order to make the exercise easier.
An exercise ball can add a different element to traditional pushups, making them easier or harder, depending on where you position it. This version is shown with the feet propped on the ball, which is a more advanced pushup. You can make this move easier by moving the ball up (so that the shins or thighs are resting on the ball).
- Kneel on the floor with the ball in front of you and roll forward on it, walking the hands out to where you can comfortably support your body with the abs in, shoulders retracted and the body in a straight line.
- Place the hands a bit wider than shoulders and check to make sure you're not sagging in the middle. If you are, try rolling back a bit for more support.
- Bend the elbows and lower down until your elbows are at about 90 degrees.
- Press back to start and repeat for 1 to 3 sets of 10 to 16 reps.
Tips
- Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
- Reposition the ball as needed to give yourself more support. Keeping the ball under the hips or upper thighs will provide the most support for the body.
- Keep the body in a straight line. Don't sag in the middle, and don't let your shoulder blades ride up. Your upper back should be flat.
The nice thing about pushups, besides all the muscles they work, is that there are so many variations that you can always find a version that works for you. This exercise is great for the upper body, but it's also great for the core. Elevating one hand on a medicine ball adds a new challenge, and rolling the ball from hand to hand engages the abs and adds a dynamic element you don't often get with traditional pushups.
- Get into pushup position on the knees (easier) or the toes (more difficult). Make sure the body is in a straight line with the abs in and the back straight.
- Place one hand on a medicine ball and keep the other on the floor. Get your balance and lower into a pushup.
- Push back up and roll the ball across the floor to the other hand and lower into a pushup.
- Continue rolling the ball back and forth for each pushup for 1 to 3 sets of 10 to 16 reps.
Tips
- You can often find soft medicine balls which make this move a bit easier.
- Keep the body in alignment. By elevating one hand, you may not have the same range of motion, so only lower as far as you comfortably can.
- Keep the body in a straight line. Don't sag in the middle, and don't let your shoulder blades ride up. Your upper back should be flat.
Using a resistance band is a great way to target the chest in a different way and change things up when the usual exercises get a little dull. The band can actually make this exercise feel tougher, but you always have control over the level of tension by moving closer or further away from the center of the band.
- Wrap the band around something stable behind you and hold handles in both hands so that the bands run along the inside of the arms.
- Position yourself far enough away (either sitting or standing) so that you have tension on the bands.
- Begin the movement with the arms bent, palms facing down.
- Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows.
- Repeat for 1 to 3 sets of 8 to 16 reps.
Tips
- Don't let the elbows go too far back as you bring the arms in. This could strain the shoulders, and you want to keep all the work in the chest.
- Keep the motion slow and controlled -- try not to use momentum.
- Adjust your position or loop the bands around your hands if you need more tension.
Copyright © Shiva Rangan Pvt. Ltd. All Rights Reserved.
Site Design & Development- Shiva Rangan Pvt. Ltd.
Best viewed in 1024X768 resolution
