A key part of the body is the chest. It is home to large number of muscles so it is important to keep your chest and the muscles toned and in best shape. The chest has two main muscles: pectoralis minor and pectoralis major. There are different exercises specially designed for chest. When the chest is exercised, more calories are burned. As the chest is worked, so are the are the arms and shoulders, providing a complete upper body workout. You shouldn’t start exercising until you warm up. Effective chest exercises are listed below.
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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. The position of dumbbells should be over the chest with a firm grip and your elbows bending at 90 degrees. Feet should be flat on the floor. Pushing the dumbbells towards the ceiling and then return it to original position, making sure that the elbows does not lock up. Do about eight to twelve a 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. Now hold the dumbbells in your hands firmly over the chest. While facing the palms inward, keep the elbows somewhat bent. After this, lower weights outwards in wide arc by the sides. Bring the weights back up again only when you reach shoulder length. Repeat eight to twelve times per set. As your strength increases, so should the number of weights and repeats.
3.Pushups: This is considered as one of the most effective chest exercises. Not only do pushups work the chest, but also muscles in the abs, back and thigh. When doing pushups, try not let your abs droop and your also trying to keep your back straight at the same time. On your hands and knees, position your hands directly below the shoulders so as to support your weight. Bend your arms from elbow position and let your chest go down just about it is above the floor. Once you are down to floor level raise yourself back up. Repeat this exercise 8-12 times and increase number of sets every time.
