The core of your body is your chest. Most of the muscles in your body are located in your chest so it’s vital to keep them in shape. Major muscle that are located in the chest are pectoralis minor and pectoralis major. 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. As the chest is worked, so are the are the arms and shoulders, providing a complete upper body workout. Before exercising your chest, warm up. To help build the chest there are some helpful tips below.

Quick Note: Get your P90X and the new Insanity Workout today at Xtreme Body Fitness. If you want real results from a proven system in just under 90 days you need to get the P90X and Insanity now.

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. Keep your feet 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. You should about eight to twelve repeats per set. The number of weights and sets you do is determined by your increased strength.

2.Dumbbells with Chest flies: This exercise is best recommended with bench flies as it gives you a complete workout for the chest, although you can feel it only on outer chest area. First lie down on an exercise bench. With the dumbbells in your hands, hold them firmly over the chest. Your palms should be facing inwards while the elbows slightly bent. With the weights outward, lower them to the sides, making a semi circle. Stop at shoulder length and then bring 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: Thought as the most successful for building chest muscles. Not only do pushups work the chest, but also muscles in the abs, back and thigh. 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. Bend your arms from elbow position and let your chest go down just about it is above the floor. Use the floor as leverage and push yourself up. Repeat this exercise 8-12 times and increase number of sets every time.

Tags

Fitness & Weight Loss News