A Few Chest Exercises You Can Do At Home
If you are trying to tone up your chest, or develop your pectoral muscles, but think it is just far too difficult to achieve targeted results, think again! There are several types of exercises that are designed to work just the chest. The most common types of exercises to get that sculpted chest are outlined below. These exercises can be done regardless of your fitness level, however if you are a beginner you should choose just one or two exercises to start, and strive to complete one to sets of twelve to sixteen repetitions each. If you are of an intermediate or advanced level of fitness, you can do all three of the exercises, and strive to complete two to three sets of eight to twelve repetitions each with a period of rest in between each set. You should only use weights you can comfortably lift, and only complete the number of reps you can comfortably complete.
Pushups: Pushups work many muscle groups in the body, but work the chest muscles to a high degree. To complete a basic pushup, you should place your hands flat on the floor, while keeping them shoulder width apart. Bend your elbows and lower your chest down as close to the floor as you can. Straighten your arms back up, and repeat the process. You can vary this exercise by completing your reps while resting on the tops of your toes, while resting your feet on an exercise ball, or while bending your knees.
Chest Press: The chest press works not only the muscles of the chest, but also the shoulders and triceps. You will need to lie on a bench, with weights in each of your hands, over your chest. Keeping your elbows bent at a ninety degree angle, press your arms straight up and lower them back to your chest. Repeat the process as many times as you can.
Chest Flies: Chest flies work the major muscles of the chest, with an emphasis on the outer muscles. You will need to lie on bench, with your palms facing inward toward your body. Lower the weights to your sides with your elbows slightly bent. Stop when you have reached shoulder level and bring the weights back up over the top of your chest. This exercise can also be completed on an incline bench, or while lying on an exercise ball, if you do not want to use a bench.
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