Strengthening the Chest
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The chest is an essential part of the body. Its essential to keep your chest toned because most of your muscles are located there. The chest has two main muscles: pectoralis minor and pectoralis major.
There are different exercises specially designed for chest. When you exercise your chest, you burn a lot of calories. Also, carrying out chest exercises works on shoulders and arms; a complete workout of upper body. Before exercising your chest, warm up. For chest workouts look below.
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1. Get the dumbbells and lie down on a bench with them in your hands. The dumbbells should be firmly positioned on top of the chest with the elbows at a ninety degree angle. Feet should be flat on the floor. Pump the dumbbells up and down but don’t let the elbows lock up. Repeat eight to twelve times per set. Increase the number of sets and weights as you grow stronger.
2. Chest flies using Dumbbells: In order to work the whole chest, it helps to add bench flies even though it’s only felt on the outside of the chest. The first thing to do is go to an exercise bench and lie down. Now hold the dumbbells in your hands firmly over the chest. Keep the palms facing inward with your elbow bent slightly. Next, outwardly lower the weight in a wide arc. After reaching shoulder length, lift the weights up again. Repeat this exercise 8 to 12 times for each set. The number of weights and repeats you do is determined by your increased strength.
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. It’s important to not arc your back and to hold your abs in from sagging when doing pushups. 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. From the elbow position, bend your arms while lowering your chest just above the floor. Now push back the arms and push yourself up. Repeat the exercise eight to twelve times, while raising the amount of sets each time.
Tags: insanity workout, P90x, p90x workout, xtreme body fitness
