Chest is the major part of the body. Its essential to keep your chest toned because most of your muscles are located there. Pectoralis minor and pectoralis major are to of the main muscles in your chest.
The chest has different workouts specifically for it. Because there are many muscles contained in the chest, many calories are burned when it’s worked out. The shoulders and arms are also worked as you do chest exercises, providing upper body workout. Warming up before working out is important. Below are some chest exercises for effective building of chest.
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1. The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. With the elbows at a ninety degree angle, place the dumbbells firmly over the chest. Keep your feet flat on the floor. While pushing the dumbbells upward then back to the first position, the elbows should not lock up. Repeat eight to twelve times per set. Increase the number of sets and weights as you grow stronger.
2. Chest flies with dumbbells: For a complete workout for the chest, combine bench flies with it. To begin the exercise, lie down on an exercise bench. With the dumbbells in your hands, hold them firmly over the chest. Keep the palms facing inward with your elbow bent slightly. Next, outwardly lower the weight in a wide arc. Don’t go beyond shoulder length but lift the weights back up again. Eight to twelve repeats per set will do. As you feel stronger you can increase the number of weights and the repeats.
3. Pushups: A chest exercise that is regarded as the most effective. Pushups not only help in chest workout but also work on the abs, back and thigh muscles. The reason they are worked is that when you do pushups, your continually trying to hold your abs inward and keeping your back straight. 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. Lift yourself back up to position one. Per set, repeat about eight to twelve times, increasing the amount daily.