3 Chest Exercises
The chest is an essential 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. Pectoralis minor and pectoralis major are to of the main muscles in your chest.
There are designed exercises made for the chest. You burn many calories when the chest is worked out, because of all the muscles it contains. To get a full upper body workout, exercise the chest because it uses the arms and shoulders. Before carrying chest exercise make sure that you warm up well enough. For chest workouts look below.
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1. The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. The dumbbells should be firmly positioned on top of the chest with the elbows at a ninety degree angle. Feet should be flat on the floor. The elbows should not lock up when lifting the dumbbells to the ceiling and back down. Do about eight to twelve a set. The number of weights and sets you do is determined by your increased strength.
2. Chest flies using Dumbbells: In order to work the whole chest, it helps to add bench flies even though it’s only felt on the outside of the chest. The first thing to do is go to an exercise bench and lie down. Now take the dumbbells firmly, holding them over your chest. Your palms should be facing inwards while the elbows slightly bent. After this, lower weights outwards in wide arc by the sides. Don’t go beyond shoulder length but lift the weights back up again. Eight to twelve repeats per set will do. The number of weights and repeats you do is determined by your increased strength.
3. Pushups: A chest exercise that is regarded as the most effective. Thigh, back and abs are also worked with the chest when doing pushups. This is because of the fact that when you are doing pushups you hold the abs inwards and don’t allow them to sag at the same time you don’t allow your back to arc. Now, get down on your hands an knees with the hands directly below the shoulders to support your weight. Bend your arms from elbow position and let your chest go down just about it is above the floor. Now push back the arms and push yourself up. You should do the exercise eight to twelve times per set and try to increase the amount every time.