Chest Exercise

Doing a chest exercise is one of the best ways to burn calories, since this is one of the largest muscle groups. When doing these exercises you are not only exercising your chest but your shoulder and arm muscles as well. Remember to not over do it, if you experience pain you need to stop and take a break.

5 Chest Exercises

Push ups

There are many different types of push-ups you can do. You can do them almost anywhere. If you're outside you can do push-ups on the ground or you can use a building. Lean against it and do a couple sets. In the office you can use your desk. Place your hands on the front edge of your desk, feet and legs stretched behind you, lower yourself to the front of the desk. Similar to an elevated push-up. Advanced push-ups can really give you a workout. But all push-ups are beneficial to your upper body. That is why a drill instructor is always making the troops drop and give him 20.

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Women push-ups tend to be an easier form of push-ups. Get on your hands and knees and bend your body down. The advanced for women are toe push-ups which means you are face down on your tip toes as you do them.

Bench press

There are three variations of the bench press and they are: flat, decline and on an incline. If you have a bench press in your home this is perfect for getting those chest exercises in for the day. Remember to do them alternate days. You should always have a spotter nearby when you are lifting any type of weights above your chest. Not everyone has a bench press but this doesn’t mean you can’t make one of your own. Try making your own incline. All you need is something that will incline your body as you work-out. Please make sure that your incline is capable of supporting the weight.

Chest flies

A chest fly is a great way to do chest exercise, lay flat on a bench press, arms slightly bent with dumbbells in hand away from the body. Bring them together as if you were about to start clapping and bring them slowly back to where you began. Chest flies are also an added bonus for women wanting to increase their bust size, since it strengthens the chest and takes away all the fat. Instead of laying on a bench press try a exercise ball, this can become difficult if you aren’t familiar with one. Hold the ball in place, or prop it up against a couch so it won’t slip away. Lay your back down on it and slowly inch your feet away until you are at an inclined position, now you can start your work-out.

The Dip

The dip is two metal bars that helps you raise and lower your body. Simply place your palms on each bar and lower your body to the dip bar, now try raising your body. Make sure your knees are bent and legs are crossed, this is something that will help you develop arm and chest muscles. If you are looking for a way to pump up those biceps this is one way to do it.

TIP: If you are a beginner you should never do more than 1 to 2 reps of the chest exercise. Once you become familiar with them at 10 times each, then you can move up.

Never do a set of chest exercise every day, you should always have a day in between to rest the muscles.

Let's look at some dumbbell exercises for women on the next page.

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