Chest Strengthening Exercises 

Chest Press

Strengthens and tightens the chest, front of the shoulders, and back of the arms.

Equipment
Dumbbells, mat or gym bench.

Exercise Technique
1. Lie on your back with the knees bent and a dumbbell in each hand.
2. Bring your arms towards the ceiling, keeping them directly over the shoulder joints with the palms facing the knees. This is your starting position.
3. Lower your arms by bending your elbows until you feel a mild stretch in the chest.
4. Contract the chest muscles to straighten the arms.

Performance Tips
1. Keep shoulder blades against the mat so your chest has an anchor to pull against. This prevents your upper back from rounding and your chest from concaving as you bring those arms in front of you.
2. When returning to starting position, squeeze the chest before you even straighten the arms.
3. Avoid snapping or jerking the elbows when you straighten the arms.
4. Inhale when you lower your arms; exhale when you straighten them.

Repetitions
Twelve to fifteen repetitions.



Chest Press with Stability Ball

THIS exercise strengthens the chest, "core" muscles (abs, trunk, lower back) as well as the buttocks and hamstrings.

Equipment
Stability ball, dumbbells. A gym bench can be used as a substitute for the ball.

Exercise Technique
1. Start by sitting on the ball with the dumbbells held close to your chest, your arms bent (not shown).

2. Move your feet forward as you simultaneously lower your upper body until you are in a table-top position with your buttocks in line with your shoulders.

3. Inhale and lower the dumbbells to chest level with palms facing forward. This is your starting position.

4. Exhale and contract chest muscles to bring dumbbells upward.

5. Do the desired number of repetitions.

Performance Tips
 This is an exercise that should only be attempted by someone experienced in using a stability ball.

To protect yourself, use a ball that is anti-burst, meaning a ball that will deflate slowly if punctured and will not suddenly collapse under you.

Use a reasonable amount of weight. This exercise is not meant for very heavy weights. Emphasis is on control and challenge of the core.

Keep your buttocks contracted so hips stay level with the shoulders.

When you bring dumbbells up, keep your shoulder blades slightly contracted against the ball so your chest does not concave. Lower the dumbbells with control.

Repetitions
Do 12-15 repetitions, one or two sets.




Chest Squeeze with Rubber Band

Strengthens muscles of the chest.

Equipment
You can purchase specially made circle-shaped exercise rubberbands at sporting good stores. Make your own by buying rubberbands used for slingshots or pipe-tying at a hardware store or market, then make a circle shape by tying a double-knot. Always check your rubberband for tears before using it

Exercise Technique

  1. Cross your hands at the wrist as you hold the opposite ends of the circle-shaped rubberband. Make sure that there is slight tension on the band.
  2. Push your hands in opposite directions as you exhale. Hold for a split-second.
  3. Inhale as you slowly release back to the starting position.

Performance Tips

  1. Keep your back straight throughout the whole exercise by lightly squeezing your shoulder blades together.
  2. Contract your chest muscles before using your hands to push against the rubberband. In other words, start the motion with the muscle, then move your arms.

Repetitions
Do twelve to fifteen repetitions. This is one set. Do one or two more sets if you want to.




Dumbell Flyes

This "modern" version strengthens the muscles of the chest with less risk of shoulder joint injury. The difference is in the position of the palms. The traditional way is to have the palms facing each other. The modern way is to have the palms facing the knees.

Equipment

Exercise mat or gym bench. Pair of dumbbells.

Exercise Technique

1. Lie on your back on a gym bench or on the floor on an exercise mat. Your knees should be bent with feet flat on the floor or on bench.

2. Hold a dumbbell in each hand, directly above your shoulder joint with the palms facing the knees. Keep your elbows slightly bent.

3. Slowly lower your arms outward to about halfway between starting position and shoulder level. Make sure to keep arms in line with shoulder joints.

4. Slowly bring your arms back to the starting position

Performance Tips

1. Maintain control of your muscles throughout the exercise. Avoid jerking or using momentum to raise or lower the weight.

2. Avoid straightening your elbows. Keep them slightly bent all throughout the exercise.

3. As you lower your arms, maintain a slight tightness in the abdominal area to prevent your lower back from overarching.

4. Do not lower your elbows beyond shoulder level as this places great stress on the shoulder joints. You really only need to go halfway between starting position and shoulder level.

Repetitions
Do one set of eight to 12 repetitions. Do one to three sets.



High Plank

This yoga-inspired exercise strengthens the chest, shoulders, triceps, buttocks, hamstrings, and trunk.

Equipment
Exercise or yoga mat.

Exercise Technique
1. Start on your hands and knees. Arms should be directly under your shoulders.
2. Extend one leg back at a time until your body weight is supported on your arms and toes.
3. Hold for five seconds.
4. Return to starting position.
5. Do the desired number of repetitions.

Performance Tips
1. Keep your abdominal muscles lightly held in.
2. Keep your neck and head in line with your spine. Lightly contract your shoulder blades together to open up the chest.
3. Continue breathing as you hold the position.
4. To rest in between repetitions, sit back on your heels with toes flat, chest on your thighs and arms straightened on the floor in front of you (not shown).

Repetitions
Five to ten times of five-seconds each. As you get stronger, lengthen the time you hold the position to ten seconds.



Lateral Push Up

This advanced exercise uses your own body weight as resistance to strengthen and firm up the chest, triceps (back of the arms) as well as abs and waist.

Equipment
Exercise mat.

Exercise Technique
1. Lie sideways on a mat with your legs together in alignment with your shoulders, head, and neck.
2. Place the top hand on the mat in front of your chest with fingers facing your head. Wrap your other arm around your waist. Hold your neck in line with your spine.
3. Contract your chest and press down into the mat to push up laterally.
4. Slowly return to starting position.
5. Do the desired number of repetitions then repeat on the other side.

Performance Tips
1. This is an advanced exercise and should not be attempted by beginners.
2. Keep your neck lengthened and pull your shoulders away from your ears.
3. There is no need to straighten the working arm fully though to reap the benefits of this exercise. People who have the strength in their chest/triceps plus enough flexibility in the sides of the body will be able to do so.
4. This exercise can be stressful on the wrists. After finishing the desired repetitions, flip your wrists up and down and make alternating circles to relieve the pressure.

Repetitions
Do five to ten repetitions per side


Letter-V Arms

This exercise strengthens the chest.

Equipment
Exercise mat and a pair of dumbbells.

Exercise technique

  • Lie on your back with your knees bent.
  • Hold a dumbbell in each hand, directly above your shoulder joint with the palms facing the knees.
  • Slowly lower your arms to about halfway between starting position and floor.
  • Slowly bring your arms back together.
  • Do the desired number of repetitions.
Performance tips
  • Maintain control of your chest muscles throughout the exercise. Avoid jerking or using momentum to raise or lower the weight.
  • As you lower your arms, maintain a slight tightness in the abdominal area to prevent your lower back from overarching.
  • Inhale as you lower arms; exhale on the return.

Repetitions
Do 10 to 15 repetitions


Letter-V Arms and Legs

This exercise strengthens the chest, inner thighs, and core muscles.

Equipment
Exercise mat and a pair of dumbbells. Ankle weights are optional.

Exercise technique

• Lie on your back with your legs straight above your hips.
• Hold a dumbbell in each hand, directly above your shoulder joint with the palms facing the knees.
• Simultaneously lower arms and legs halfway between the starting position and the floor.
• Bring your arms and legs back in together.
• Do the desired number of repetitions.

Performance tips

• Maintain control of your arm and leg muscles throughout the exercise.
• Avoid jerking or using momentum to raise or lower the weight.
• Maintain a slight tightness in the abdominal area.
• Inhale as you lower arms and legs; exhale on the return.

Repetitions
Do 10 to 15 repetitions




Letter-V Opposite Arm & Leg

This exercise strengthens the chest, inner thighs, and core muscles.

Equipment:
Exercise mat and one dumbbell. Ankle weights are optional.

Exercise:

  • Lie on your back with your right leg and left arm straight above you.
  • Simultaneously lower arm and leg halfway between the starting position and the floor.
  • Bring your arm and leg back in together.
  • Do the desired number of repetitions, then do the other side with your left leg and left arm.

Performance tips:

  • Maintain control of your arm and leg muscles throughout the exercise.
  • Avoid jerking or using momentum to raise or lower the weight.
  • Keep your shoulders and hips stabilized on the mat as you perform the exercise.
  • To maintain control of core muscles, imagine zipping up a tight pair of jeans.
  • Inhale as you lower arm and leg; exhale on the return.

Repetitions:
Do 10 to 15 repetitions on each side.




Letter-V Same Arm & Leg

This exercise strengthens the chest, inner thighs, and core muscles.

Equipment:
Exercise mat and one dumbbell. Ankle weights are optional.

Exercise:

  • Lie on your back with your right leg and right arm straight above you.
  • Simultaneously lower arm and leg halfway between the starting position and the floor.
  • Bring your arm and leg back in together.
  • Do the desired number of repetitions, then do the other side with your left leg and left arm.

Performance tips:

  • Maintain control of your arm and leg muscles throughout the exercise.
  • Avoid jerking or using momentum to raise or lower the weight.
  • Keep your shoulders and hips stabilized on the mat as you perform the exercise.
  • To maintain control of core muscles, imagine zipping up a tight pair of jeans.
  • Inhale as you lower arm and leg; exhale on the return.

Repetitions:
Do 10 to 15 repetitions on each side.



Modified Push Up

This is a good all-around chest developer. It also strengthens and firms the triceps (muscles at the back of the upper arm).

Equipment
Exercise mat.

Exercise Technique

  • Starting position is with knees bent and apart, ankles raised and crossed, hands at shoulder width and body straight.
  • Slowly lower body to the floor while keeping back straight and abdominal muscles pulled in.
  • Squeeze chest muscles to push yourself back to the starting position
Performance Tips

  • Keep abdominal muscles tight, otherwise, spine will sag.
  • Keep neck in line with spine.
  • In the lowered position, keep elbows in line with shoulder joint.
  • In raised position, avoid over-straightening the elbows.
  • To increase the resistance, try doing the push-ups on your toes instead of your knees.
Repetitions:
Eight to ten repetitions on each side






Narrow Pushup

Strengthens the chest and triceps (muscles at the back of the arms). Pushups done with the hands in a narrow position strengthen the triceps more than traditional pushups with a wider hand position.

Equipment
Exercise mat.

Exercise Technique

  1. Face the exercise mat in an "all fours" position (hands and knees). Bring your knees together and cross your ankles. Move your hands forward until your body is at a slanted angle. Make sure arms are directly under your shoulder joint.
  2. Move your hands together so your thumbs and index or pointing finger touch. The space in between your hands should look like a triangle.
  3. Keeping your abdominals tight, slowly lower your body towards the floor.
  4. Exhale as you push yourself up.
  5. Do the desired number of repetitions.

Performance Tips

  1. Do not allow your lower back to sag. Keep abdominals tight all throughout.
  2. More advanced exercisers can do the pushup on their toes instead of knees.
  3. If you have wrist problems, avoid this exercise.
  4. Use the contraction of your chest and triceps to push you off the floor instead of just pushing with your palms and wrists.

Repetitions
Do eight to twelve repetitions. One or two sets. 


One Arm Chest Press

Strengthens the muscles of the chest as well as the core muscles.

Equipment
Gym bench and dumbbells

Exercise technique

  • Lie down on a flat gym bench with one dumbbell in your right hand.
  • Bring the dumbbell directly over your right shoulder joint. This is your starting position.
  • Activate the abdominal muscles by tightening them as you lower the dumbbell. Your elbows should not go past your shoulder joint.
  • Slowly press the dumbbell back to starting position.
  • Perform the desired number of repetitions. Repeat on the other side.
Performance tips
  • Since all the weight is on one side, your abdominal muscles have to work hard to stabilize your torso. Activate the abdominal muscles before you even lower the weight.
  • Use a lighter poundage than what you are accustomed to.
  • Don’t be surprised at how hard your abdominal muscles have to work. This type of exercise is excellent at developing core strength.

Repetitions
Do 12 to 15 repetitions. Rest. Do one or two more sets if you want to.


Partner Chest Flye with Rubberband

Firms and tones muscles of the chest

Equipment
One pair of three to five feet long rubberbands that you can purchase at sporting good stores. You can make your own by buying rubberbands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubberband for tears before using it. As you get stronger, you can use two rubberbands instead of one.

Exercise:
  1. You only need one rubberband between you and your partner.
  2. Stand with your legs shoulder width apart and knees slightly bent. Your working arm should be at shoulder level with your palm facing down and your elbow slightly bent.
  3. Before you start the exercise, squeeze your shoulder blades together lightly. You win hold them together all throughout the exercise. Make sure you are standing enough of a distance away from your partner so there is tension in the rubberband.
  4. Keep your body steady as you slowly pull the band across your chest. Your partner will simultaneously do the same.
  5. Return to the starting position

Performance Tips


    2. Choose a partner who is approximately the same height and strength level.
  2. Exhale as you pull the band across your chest and inhale as you return to the starting position. .
  3. When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades squeezed together.
  4. As you pull the band across your chest, note that only your shoulder joint should be moving. Your wrist and elbow should remain motionless throughout the entire exercise. A common mistake is to pull the hand into the center of the chest instead of pulling across the chest.
  5. Keep your abdominal muscles tightened so you can maintain your balance.
Repetitions
Do one set of 12 to 15 repetitions. Rest. Do another two or more sets if you want to






Plank on Stability Ball

This exercise strengthens the chest, shoulders, triceps, and torso (abdominals & back)..

Equipment
Stability ball. As a substitute, you can do the exercise on a firm bed or gym bench.

Exercise Technique
 
1. Kneel down with the ball in front of you.
2. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you at hip level.
3. Slowly walk your hands out to the desired distance.
4. Hold for the desired length of time or make the exercise


Performance Tips

1. Look down at the floor but keep your neck in line with your spine.
2. Pull shoulders away from your ears to keep your neck “long”.
3. Keep your abs pulled in lightly so your spine does not sag.
4. Beginners should keep the ball under their thighs.
5. More advanced exercisers can move forward until the ball is under their shins or ankles. You can also do push-ups from this position.

Repetitions
Hold for ten to fifteen seconds. Do three sets.


Back to Home page





 



 
Make a Free Website with Yola.